Run 30 minutes non-stop in 6 weeks
A simple, progressive plan to go from walking to running 30 minutes without stopping, by alternating running and walking.
6weeks
2 + 1sessions per week
(2 required, 1 optional)
(2 required, 1 optional)
30 minminimum per session
The week-by-week plan
Run
Walk
Optional session
Week 1
Session 1: 1 min run / 2 min walk × 1030 min
Session 2: 2 min run / 3 min walk × 630 min
Session 3 (optional): 30 min brisk walk or 40 min bike ride
Week 2
Session 1: 2 min run / 2 min walk × 832 min
Session 2: 3 min run / 2 min walk × 630 min
Session 3 (optional): 30 min brisk walk or 40 min bike ride
Week 3
Session 1: 4 min run / 2 min walk × 636 min
Session 2: 5 min run / 1 min walk × 530 min
Session 3 (optional): 30 min brisk walk or 40 min bike ride
Week 4
Session 1: 6 min run / 1 min walk × 535 min
Session 2: 10 min run / 2 min walk × 336 min
Session 3 (optional): 30 min brisk walk or 40 min bike ride
Week 5
Session 1: 12 min run / 1 min walk × 2 + 6 min run31 min
Session 2: 15 min run / 1 min walk + 14 min run30 min
Session 3 (optional): 40 min brisk walk or 50 min bike ride
Week 6
Session 1: 20 min run / 1 min walk + 10 min run31 min
Session 2: 30 min continuous run 🎯Goal reached
Session 3 (optional): 40 min brisk walk or 50 min bike ride
By the end of week 6, you can run 30 minutes non-stop at your own pace!
Next goal: gradually run longer (40 to 45 min) and/or pick up your pace.
Tips to complete the plan
- Run slowly. You should be able to talk while running. If you're out of breath, slow down rather than stop.
- Take at least one rest day between two running sessions.
- Session too hard? Repeat the week before moving on. There's no rush.
- Pick a flat route for the first few weeks: hills make the effort much harder.
Plan your runs
Draw a loop near home to check its distance and elevation, or work out your average pace once you've reached 30 minutes.
Stephen – www.sportdistancecalculator.com