Training

Run/Walk Training Plan

If you are completely new to running, the following programme will help you run for 30 minutes in just six weeks. Stick to the schedule and you will quickly improve.

Week 1
Monday Rest
Tuesday Run 30 seconds, walk 30 seconds. Repeat 20 times
Wednesday Rest
Thursday Run 1 minute, walk one minute. Repeat 10 times
Friday Rest
Saturday Rest
Sunday Run 2 minutes, walk 3 minutes. Repeat 5 times
Week 2
Monday Rest
Tuesday Run 2 minutes, walk 2 minutes. Repeat 5 times
Wednesday Rest
Thursday Run 3 minutes, walk 4 minutes. Repeat 4 times
Friday Rest
Saturday Rest
Sunday Run 3 minutes, walk 3 minutes. Repeat 4 times
Week 3
Monday Rest
Tuesday Run 4 minutes, walk 4 minutes. Repeat 4 times
Wednesday Rest
Thursday Run 5 minutes, walk 5 minutes. Repeat 4 times
Friday Rest
Saturday Rest
Sunday Run 5 minutes, walk 4 minutes. Repeat 4 times
Week 4
Monday Rest
Tuesday Run 7 minutes, walk 4 minutes. Repeat 3 times
Wednesday Rest
Thursday Run 7 minutes, walk 3 minutes. Repeat 3 times
Friday Rest
Saturday Rest
Sunday Run 7 minutes, walk 2 minutes. Repeat 3 times
Week 5
Monday Rest
Tuesday Run 9 minutes, walk 2 minutes. Repeat twice
Wednesday Rest
Thursday Run 10 minutes, walk 2 minutes. Repeat twice
Friday Rest
Saturday Rest
Sunday Run 12 minutes, walk 2 minutes. Repeat twice
Week 6
Monday Rest
Tuesday Run 12 minutes, walk 2 minutes. Repeat twice
Wednesday Rest
Thursday Run 15 minutes, walk 1 minute. Repeat twice
Friday Rest
Saturday Rest
Sunday Run 30 minutes