Beginners Running Program 3

30 Minutes in 12 Weeks

This third beginners running program might be the best program for beginners you will find on this site. It is definitely the most popular.

In only 12 weeks, you'll get from absolutely zero to 30 minutes of continuous running.

So in less than three months, you'll be running for half an hour!


Now, before you think that this program is too hard or too easy for you, let me tell you that this program has already helped thousands(!) of people and counting to get to 30 minutes of non-stop running.


Think this is too hard? Think you can never get to 30 minutes of non-stop running?. Just check out this feedback....

"... I have tried a variety of programs (Higdon, Galloway, Runner's World, and so on) and never made much progress..." I finished your Beginners Running Program 3 today. It took longer than 12 weeks because I also lift weights and swim and have a busy schedule, but I did every run in order. The important point I want to make is that I have tried a variety of programs (Higdon, Galloway, Runner's World, and so on) and never made much progress. Your program, that is the progression you have programmed, really works quite well. I'm impressed and appreciative. I also think your advice to force oneself to run slow is super important. That is a mistake I made with the other programs; I was always in too much of a hurry to build speed too soon, too quickly. I'm going to hang here for a while, running 30 minutes straight, maybe increasing speed in tiny increments (I run on a treadmill see, that's easy to control), and think about what to do next. I'm not primarily a runner and do so only for fitness, but we'll see how it goes. Anyway, thanks for the program. It worked. Griz

It makes me very happy to get feedback like that. It's wonderful. Wow, better than Higdon, Galloway and Runner's World. That means a lot to me. It makes me realise I am in this privileged position, being able to help people from around the world, people like yourself, to improve their fitness and health...

Anyways, enough about how warm and fuzzy this makes me feel... :)

Let's get to you!

Now, when you have a look at this running program you might fit in one of several camps:

"I have never run before, running 30 minutes non-stop in 12 weeks is a pipe dream." - If you are part of this group, I'd like you to re-read the feedback from Griz before and then try this running program for yourself from the start. Sounds fair?

"I can already run a little bit. This program is starting off with not enough running." - That's ok. Already have a bit of experience with running? Then you might be able to start at week 2 or week 3 or a later stage, rather than at week 1. Start at a point which you still think is comfortable for you. Start at a point that seems a little too easy. This will help you in the long run. I'd like you to feel positive about your running! This way, you are easing into this program. The problem with being too ambitious is that you may start at a point that is too challenging. That may discourage you. Start off at a point you know you can do, then build from there.

Before You Start...

Before you start doing this running program, please make sure to read a few pages, so you are fully across all the details:

Beginner Running Programs - general instructions to the running programs. Gives you some ideas about speed, preparation, stretching, etc.

Beginner Running Tips - One of the most popular pages on the site for years and years. And with good reason. A must-read for beginning runners!

A last thing I'll say before you start this program: suppose you get to a point at which you can't complete a workout. You might "get stuck" on being able to run 6 minutes non-stop, but you are not able yet to running 7 minutes. This can happen. Don't despair. A few tactics to deal with that:

Just try again next time - we all have good days and bad days. You might find that next time you will be able to.

Repeat a week - Go back to last week or repeat this week one more time.

Build up by less than one minute - Rather than trying to "jump" from 6 to 7 minutes, try running 6 minutes and 30 seconds or 6 minutes and 15 seconds.

As you'll see, you can use this program as a bit of a template. Even if you do not follow it to the letter. Have a look at the program and you can see the slow and steady build-up. Both in terms of total minutes of running and time spent running non-stop. So, if you get stuck at any stage... I am sure that with a bit of imagination you can help yourself by creating your own diversion of this running program using the same principles!

And if you get stuck... Just reach out to me through the contact form on this website and I'll try to assist!

Beginners Running Program 3
Run 30 minutes in 12 weeks

WK		DAY 1	DAY 2	DAY 3	TOTALS
1		10 min walk	9 min walk, 1 min run	2 x 5 min walk, 1 min run
	Exercise Time	10	10	12	32
	Time Running	0	1	2	3
2		2 x 6 min walk, 1 min run	1 x 5 min walk, 2 min run 1 x 5 min walk, 1 min run	2 x 5 min walk, 2 min run
	Exercise Time	14	13	14	41
	Time Running	1	3	4	8
3		3x 4 min walk, 2 min run	3 x 4 min walk, 2 min run	2 x 5 min walk, 3 min run
	Exercise Time	18	18	16	52
	Time Running	6	6	6	18
4		3 x 4 min walk, 3 min run	5 x 2 min walk, 2 min run	2 x 7 min walk, 4 min run
	Exercise Time	21	20	22	70
	Time Running	9	10	8	27
5		2 x 6 min walk, 5 min run	3 x 4 min walk, 4 min run	3 x 3 min walk, 5 min run
	Exercise Time	22	24	24	70
	Time Running	10	12	15	37
6		10 x 2 min walk, 1 min run	8 x 1 min walk, 2 min run	5 x 1 min walk, 4 min run
	Exercise Time	30	24	25	79
	Time Running	10	16	20	46
7		4 x 1 min walk, 5 min run	5 x 1 min walk, 4 min run	4 x 1 min walk, 6 min run
	Exercise Time	24	25	28	77
	Time Running	20	20	24	64
8		3 x 1 min walk, 7 min run	3 x 1 min walk, 8 min run	2 x 1 min walk, 8 min run 1 x 1 min walk, 10 min run
	Exercise Time	24	27	29	80
	Time Running	21	21	26	68
9		5 x 1 min walk, 5 min run	4 x 1 min walk, 6 min run	3 x 1 min walk, 9 min run
	Exercise Time	30	28	30	88
	Time Running	25	24	27	78
10		3 x 1 min walk, 9 min run	2 x 1 min walk, 8 min run 1 x 1 min walk 10 min run	2 x 1 min walk, 8 min run 1 x 1 min walk, 11 min run
	Exercise Time	30	29	30	89
	Time Running	27	26	27	80
11		2 x 1 min walk, 12 min run	2 x 1 min walk, 14 min run	2 x 1 min walk, 15 min run
	Exercise Time	26	30	32	88
	Time Running	24	28	30	82
12		1 x 1 min walk, 18 min run 1 x 1 min walk 12 min run	1 x 1 min walk, 20 min run 1 x 1 min walk, 10 min run	30 min run
	Exercise Time	32	32	30	94
	Time Running	30	30	30	90