Begin running; How to be running 30 minutes+ in just eight weeks…

You can start with zero fitness and be running 30+ minutes in just eight weeks if you follow this very simple programme.

Firstly though, you have to commit to run at least three times per week – albeit that you’ll mostly start by walking.

Secondly, you need to allow 24 hours between each run – so no back to back running – not yet anyway.

Thirdly, slow down if you are unable to hold a conversation – you need to work with your body, not force it.

Fourthly, when walking, walk with energy and carefully measure your walk / running times – don’t cut corners.

Fifth, if you miss a week or get busy at work or catch a cold – don’t worry, just repeat the week you’ve done and carry on.

Lastly, have confidence, if you follow this simple plan and don’t cheat on the timings, you’ll make it. If you need help or motivation, get in touch with one of our personal trainers.

The 30 minute runner plan – do each session three times per week

Week 1.  
Run one minute, walk 1 and a half minutes. Repeat eight times (ie. you need 20 minutes to complete each session)

Week 2.
Run two minutes, walk one minute. Repeat seven times (ie. you need 21 minutes to complete each session)

Week 3.
Run three minutes, walk one minute. Repeat six times (ie. you need 24 minutes to complete each session)

Week 4.
Run five minutes, walk two minutes. Repeat four times (ie. you need 28 minutes to complete each session)

Week 5.
Run eight minutes, walk two minutes. Repeat three times (ie. you need 30 minutes to complete each session)

Week 6.
Run 12 minutes, walk one minute. Repeat three times (ie you need 39 minutes to complete each session)

Week 7.
Run 15 minutes, walk one minute to catch your breath then, run fifteen minutes (ie you need 31 minutes to complete each session)

Week 8.
Run 30 mins – all in one go! You’ve now completed a 30 minutes session.

Congratulations

Congratulations, you will now have achieved a good style of running and healthy level of fitness. You’ve probably slimmed down too and might even have dropped a jeans size?

For you next goal, how about a 5k run? This should take about 30 to 35 minutes and you should now be in shape to enter and complete the run.

 

Neil Lewis

Neil Lewis

Male, Chester

I'm an entrepreneur, runner (as of 5 years), dad, husband and entrepreneur. This year I've completed three 10k runs - Port Sunlight,  Manchester Great Run and the Natterjacks Southport run. My goal is to complete a 10k at below 50 minutes. I'm late 40's & want to keep healthy and fit for a long time yet... and that's what drives me to run. If you are looking for a running companion - up to 10 KM - in the Chester, area, get in touch. I can help set people up in business or just help people get great health and fitness products that can keep them fit, healthy and running for longer. Get in touch if you want to find out more about what I do and the Forever FIT products I work with. Or you can directly order from our shop.

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