A Beginner Running Plan so easy, it will be hard NOT to be a runner!

By: Pat Riley

This program works perfectly for anyone that wants to become active again or become active. It is designed to slowly build you up from a walker to a runner. If you stick to this plan, you will see gains quickly, which will keep you motivated while losing weight and running further and faster.

This is an easy program that allows you to take it easy when your body is screaming at you. No need to push through pain in this program as when it gets tough, start walking!

You MUST give this program 1 month to work. After a month, look back at how far you have come to keep you motivated to do more!

The goal of this beginner program is to build up to running for 30 minutes without having to walk. Before you reach this goal, you MUST walk periodically in order to build your endurance.

Each workout is built on 30 minutes of activity.


  • Goal of 30 minutes Running/Walking
  • Walk for 5 minutes at a steady pace as a warm-up
  • After 5 Minutes of walking, start running for as long as you can at a pace that feels comfortable to you. If this is only for 30 seconds, that is fine! REPEAT – ONLY RUN AS FAR AS YOU COMFORTABLY CAN!
  • Once you have ran for as long as you can (30 seconds or 10+ minutes), start walking again as a recovery and when you feel ready to run again, start running for as far as you can.
  • Repeat the running/walking until you reach 30 minutes.

The goal is to keep Running/Walking for 30 minutes. On day one, you will walk more than you run. Try to remember how many minutes of running that you did that day. It will help motivate you when you start seeing more minutes running and less minutes walking!

Day 2 – REST DAY

  • Don’t push it. Take this day off! Too many people push too hard at the beginning only to become injured and fall back into inactivity.


  • Goal of 30 minutes Running/Walking
  • 5 Minute Warm-up Walk
  • Run as long as you can until you need to walk again.
  • Walk as a recovery until you are ready to run again
  • Repeat this till you hit your 30 minute goal

Day 4 – REST DAY


  • Same as Day 3. If you can run a little further, GREAT! If not, don’t worry, that is just your body telling you it needs to go easy to recover. This is only short term! Keep at it and you will be running 30 minutes before you know it.

Days 6 and 7 - REST DAYS and get ready to do it again next week.

You will notice after a couple of workouts that you are able to run a little more than you did the previous workout. Before you know it, the majority of your workout will be running and you will find yourself walking less and getting closer and closer to the goal of running for 30 minutes straight without stopping!


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