Hal Higdon: Beginning Runner's Guide--The 30/30 Plan

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

Hal Higdon: Beginning Runner's Guide--The 30/30 Plan: This is my Basic 30/30 Plan. It is for beginning runners, true novices, those of you who never have run before, but who would like to become a runner, whether for fitness or to some day run a marathon. This is how you begin. The 30/30 Plan features 30 minutes of walking/running for 30 consecutive days. If you think you need more time to get in shape, you can lengthen your 30 days to 60 days by running and walking every other day. Choose my 30/60 plan instead.

For more information, check the Beginning Runner's Guide on my website: halhigdon.com.

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DAY 1: The 30/30 Plan begins today. On your first day, go out and walk for 30 minutes. Walk 15 minutes in one direction, turn around and head home for a total of 30 minutes.

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DAY 2: Here's the pattern: Walk for the first 10 minutes. Don't even think about running. During the next 15 minutes you are free to do some running. The final 5 minutes, it is obligatory you walk.

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DAY 3: The pattern is walk 10 minutes, run 15, walk 5. Here’s how to run during those middle 15 minutes: Jog 30 seconds, walk until recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.

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DAY 4: You are on your way to becoming a runner, using my 30/30 Plan. Follow this 30/30 Plan for 30 days, walking and/or running 30 minutes each of those days.

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DAY 5: If you continue this 30/30 routine for 30 days, you will finish the month able to cover between one and two miles walking and jogging. That's quite an accomplishment.

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DAY 6: Continue to follow the 30/30 Plan. You are on your way to becoming a runner. Running continues to grow in popularity, and you are one of a happy crowd.

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DAY 7: The end of your first week of running--or walking if you chose to begin slowly. Running is simple. It’s a good way to lose weight. It makes you feel good. Running is good for your health.

Hal Higdon
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Hal Higdon is a Contributing Editor for Runner's World, that magazine's longest lasting writer, Hal's having contributed an article to RW's second issue in 1966. He also is the author of more than three dozen books, including Marathon: The Utimate Training Guide and the recently published Hal Higdon's Half Marathon Training and Run Fast (3rd edition).