From zero to 30 minutes in six weeks
If you’re completely new to running, the following plan will help you to run for 30 minutes in just six weeks – please make sure you can do this before attempting any other plan.
Stick to the schedule and you will be amazed at how quickly you improve.
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Week 1 |
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Monday |
Rest |
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Tuesday |
Run 30 seconds, walk 30 seconds. Repeat 20 times. |
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Wednesday |
Rest |
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Thursday |
Run one minute, walk one minute. Repeat 10 times. |
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Friday |
Rest |
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Saturday |
Rest |
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Sunday |
Run two minutes, walk three minutes. Repeat five times. |
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Week 2 |
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Monday |
Rest |
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Tuesday |
Run two minutes, walk two minutes. Repeat five times. |
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Wednesday |
Rest |
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Thursday |
Run three minutes, walk four minutes. Repeat four times. |
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Friday |
Rest |
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Saturday |
Rest |
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Sunday |
Run three minutes, walk three minutes. Repeat four times. |
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Week 3 |
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Monday |
Rest |
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Tuesday |
Run four minutes, walk four minutes. Repeat four times. |
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Wednesday |
Rest |
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Thursday |
Run five minutes, walk five minutes. Repeat four times. |
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Friday |
Rest |
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Saturday |
Rest |
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Sunday |
Run five minutes, walk four minutes. Repeat four times. |
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Week 4 |
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Monday |
Rest |
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Tuesday |
Run seven minutes, walk four minutes. Repeat three times. |
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Wednesday |
Rest |
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Thursday |
Run seven minutes, walk three minutes. Repeat three times. |
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Friday |
Rest |
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Saturday |
Rest |
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Sunday |
Run seven minutes, walk two minutes. Repeat three times. |
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Week 5 |
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Monday |
Rest |
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Tuesday |
Run nine minutes, walk two minutes. Repeat twice. |
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Wednesday |
Rest |
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Thursday |
Run 10 minutes, walk two minutes. Repeat twice. |
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Friday |
Rest |
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Saturday |
Rest |
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Sunday |
Run 12 minutes, walk two minutes. Repeat twice. |
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Week 6 |
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Monday |
Rest |
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Tuesday |
Run 12 minutes, walk two minutes. Repeat twice. |
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Wednesday |
Rest |
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Thursday |
Run 15 minutes, walk one minute. Repeat twice. |
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Friday |
Rest |
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Saturday |
Rest |
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Sunday |
Run 30 minutes. |