Beginners Running Routine

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Beginners Running Routine - 30 Minute Run

Exercise Type: cardio-outdoor

Duration:30 minutes

Distance:3 miles

Fitness Level: Easy

Posted By:Greg Stallkamp

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Exercise Description

This is a beginners running routine that is a modified version of a program I found through Runner's World. Its a great way to get started on a running routine, especially if you have very little experience or aren't a strong runner. The goal at the end of the program is to run for 30 minutes straight.

Muscle Groups: Legs, back, abs, core

Step Number 1

For the first week you want to focus on running for 20 minutes. Run one minute, followed by walking for a minute and a half. Repeat this process eight times. Follow this routine three to four days during the week.

Step Number 2

During the second week you want to focus on running for 21 minutes. Run for two minutes, followed by walking for one minute. Repeat this process seven times. Follow this routine three or four days during the week.

Step Number 3

During the third week you want to focus on running for 24 minutes. Run for three minutes, followed by walking for one minute. Repeat this process six times. Follow this routine three or four days during the week.

Step Number 4

During the fourth week you want to focus on running for 28 minutes. Run for five minutes, followed by walking for two minutes. Repeat this process four times. Follow this routine three or four days during the week.

Step Number 5

During the fifth week you want to focus on running for 30 minutes. Run for eight minutes, followed by walking for two minutes. Repeat this process three times. Follow this routine three or four days during the week.

Step Number 6

During the sixth week you want to focus on running for 39 minutes. Run for twelve minutes, followed by walking for one minute. Repeat this process three times. Follow this routine three or four days during the week.

Step Number 7

During the seventh week you want to focus on running for 31 minutes. Run for fifteen minutes, followed by walking for one minute. Then once again run for 15 minutes. Follow this routine three or four days during the week.