From zero to 30 minutes in six weeks
If youâ€™re completely new to running, the following plan will help you to run for 30 minutes in just six weeks â€“ 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.
Week 1 

Monday 
Rest 
Tuesday 
Run 30 seconds, walk 30 seconds. Repeat 20 times. 
Wednesday 
Rest 
Thursday 
Run one minute, walk one minute. Repeat 10 times. 
Friday 
Rest 
Saturday 
Rest 
Sunday 
Run two minutes, walk three minutes. Repeat five times. 
Week 2 

Monday 
Rest 
Tuesday 
Run two minutes, walk two minutes. Repeat five times. 
Wednesday 
Rest 
Thursday 
Run three minutes, walk four minutes. Repeat four times. 
Friday 
Rest 
Saturday 
Rest 
Sunday 
Run three minutes, walk three minutes. Repeat four times. 
Week 3 

Monday 
Rest 
Tuesday 
Run four minutes, walk four minutes. Repeat four times. 
Wednesday 
Rest 
Thursday 
Run five minutes, walk five minutes. Repeat four times. 
Friday 
Rest 
Saturday 
Rest 
Sunday 
Run five minutes, walk four minutes. Repeat four times. 
Week 4 

Monday 
Rest 
Tuesday 
Run seven minutes, walk four minutes. Repeat three times. 
Wednesday 
Rest 
Thursday 
Run seven minutes, walk three minutes. Repeat three times. 
Friday 
Rest 
Saturday 
Rest 
Sunday 
Run seven minutes, walk two minutes. Repeat three times. 
Week 5 

Monday 
Rest 
Tuesday 
Run nine minutes, walk two minutes. Repeat twice. 
Wednesday 
Rest 
Thursday 
Run 10 minutes, walk two minutes. Repeat twice. 
Friday 
Rest 
Saturday 
Rest 
Sunday 
Run 12 minutes, walk two minutes. Repeat twice. 
Week 6 

Monday 
Rest 
Tuesday 
Run 12 minutes, walk two minutes. Repeat twice. 
Wednesday 
Rest 
Thursday 
Run 15 minutes, walk one minute. Repeat twice. 
Friday 
Rest 
Saturday 
Rest 
Sunday 
Run 30 minutes. 