Running 30min - 8 weeks (beginner)

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 30 seconds of running and 30 seconds of active walking, for a total of 10 repetitions.

Once you've finished your 10 repetitions of alternating running and walking, you'll do 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

WELL DONE, you've made it through your first session! Remember to drink as soon you you finish the session.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 30 seconds of running and 30 seconds of active walking, for a total of 12 repetitions.

Once you've finished your 12 repetitions of alternating running and walking, you'll do 5 minutes of slow walking to promote recovery.

Try to set yourself a running pace that allows you to do your last repetition at the same speed as your first.

Remember to drink as soon you you finish the session.
A little later, you can do some light stretching, just make sure you go easy on yourself, otherwise you might end up tearing the muscle fibres that have been working so hard during your intense exercise.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 30 seconds of running and 30 seconds of active walking, for a total of 15 repetitions.

Once you've finished your 15 repetitions of alternating running and walking, you'll do 5 minutes of slow walking to promote recovery.

Try to set yourself a running pace that allows you to do your last repetition at the same speed as your first.

For those who have a heart rate monitore, the fast sections are done at heart rate of 60 to 75%.

Remember to drink as soon you you finish the session.
A little later, you can do some light stretching, just make sure you go easy on yourself, otherwise you might end up tearing the muscle fibres that have been working so hard during your intense exercise.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 30 seconds of running and 30 seconds of active walking, for a total of 12 repetitions.

Once you've finished your 12 repetitions of alternating running and walking, you'll do 5 minutes of slow walking to promote recovery.

Try to set yourself a running pace that allows you to do your last repetition at the same speed as your first.

Remember to drink as soon you you finish the session.
A little later, you can do some light stretching, just make sure you go easy on yourself, otherwise you might end up tearing the muscle fibres that have been working so hard during your intense exercise.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 45 seconds of running and 30 seconds of active walking, for a total of 10 repetitions.

Once you've finished your 10 repetitions of alternating running and walking, you'll do 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Remember to drink as soon you you finish the session.
A little later, you can do some light stretching, just make sure you go easy on yourself, otherwise you might end up tearing the muscle fibres that have been working so hard during your intense exercise.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 45 seconds of running and 30 seconds of active walking, for a total of 12 repetitions.

Once you've finished your 12 repetitions of alternating running and walking, you'll do 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 45 seconds of running and 30 seconds of active walking, for a total of 12 repetitions.

Once you've finished your 12 repetitions of alternating running and walking, you'll do 5 minutes of slow walking to promote recovery.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 1 minute of running and 30 seconds of active walking, for a total of 10 repetitions.

Once you've finished your 10 repetitions of alternating running and walking, you'll do 5 minutes of slow walking to promote recovery.

Try to set yourself a running pace that allows you to do your last repetition at the same speed as your first.

Remember to drink as soon you you finish the session.
A little later, you can do some light stretching, just make sure you go easy on yourself, otherwise you might end up tearing the muscle fibres that have been working so hard during your intense exercise.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 1 minute of running and 30 seconds of active walking, for a total of 8 repetitions.

After 5 minutes of recovery time, you start off again for the second sequence.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 2 minutes of running and 30 seconds of active walking, for a total of 5 repetitions.

After 5 minutes of recovery time, you start off again for the second sequence.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 2 minutes of running and 30 seconds of active walking, for a total of 10 repetitions.

Once you've finished your 10 repetitions of alternating running and walking, you'll do 5 minutes of slow walking to promote recovery and thus have less muscle ache the next day and the day after that.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 3 minutes of running and 1 minute of walking, for a total of 3 repetitions, and do the whole sequence twice
.

After 5 minutes of recovery time, you start off again for the second sequence.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 3 minutes of running and 45 seconds of active walking, for a total of 6 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 4 minutes of running and 1 seconds of active walking, for a total of 5 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 4 minutes of running and 30 seconds of active walking, for a total of 5 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 5 minutes of running and 1 seconds of active walking, for a total of 5 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 4 minutes of running and 1 minute of walking, for a total of 7 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 10 minutes of running and 2 minutes of walking, for a total of 3 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 10 minutes of running and 1 minute of walking, for a total of 3 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 10 minutes of running and 1 minute of walking, for a total of 4 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 15 minutes of running and 1 minute of walking, for a total of 2 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 15 minutes of running and 1 minute of walking, for a total of 3 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of fitness walking, which will prepare your muscles for the effort of running, you'll alternate between 20 minutes of running and 1 minute of walking, for a total of 2 repetitions.

Finish off the session with 5 minutes of slow walking to promote recovery and thus reduce muscle ache.

When you do these interval runs, don't worry about your speed - the important thing is to stay at an easy breathing pace: You should be able to talk as you run.

If you have a heart rate monitor, you should be roughly in the 70% heart rate zone during the running stages, and never go over 75%.

Once you've completed your session, remember to drink.
You can also do some stretching as soon as you're finished.

After 10 minutes of power walking to prepare your muscles for exercise, you will run for 30 minutes without stopping.

Then you’ll do 5 minutes of slow walking to help recover with fewer aches.

The running phases should always be done in “easy breathing”, that is to say, you should be able to talk as you run. You’ll gain nothing by going any faster!

If you have a heart sensor, you should stay in a zone around 70% of HRMax during the running phases, and never exceed 75%.

Well done! You should be proud of yourself. You may have a few aches. That's normal. Feel free to read my tips below, and they'll help you keep them to a minimum.