RW Run Nonstop (For 30 Minutes) Plan (7 weeks)

Average Weekly Training Hours 02:34
Training Load By Week
Average Weekly Training Hours 02:34
Training Load By Week

This seven-week plan, developed by the experts at Runner's World, will help you transition from run/walk to running without walk breaks. This plan begins with a 25-minute run/walk and builds up gradually, so that by the end you'll be able to run for 30 minutes - without stopping! The plan includes four workouts per week with an optional fifth day. If you don't have time for the longest workout of each week, it's okay to split it in half. If you'd like to take a more gradual approach, you can repeat any week, or every week.

Sample Day 2
0:40:00
40 Minutes Run/Walk

Today you'll repeat the same workout as yesterday, but the workout will stretch out to 40 minutes. Start with 5 minutes of walking. Then spend 30 minutes alternating between 3 minutes of running and 2 minutes of walking. Cool down with 5 minutes of walking. Depending on how fast you're going, you'll cover about 2.9 miles. This week, establish an exercise routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient for your workout. Scout out a few flat, scenic, traffic-free routes that you can regularly take in a variety of weather conditions. You should always walk against the flow of traffic and assume that drivers cannot see you.

Sample Day 3
0:20:00
Rest or 20-Minute Walk

Today you have an option: You can rest or, if you're feeling good, you can walk for 20 minutes. Don't include any bouts of running in the walk. Just enjoy the stroll. In these first few weeks, start with four workouts per week and see how your body responds. If you're feeling sore or extra fatigued, continue to rest. If you feel healthy and energized, make Wednesday a short workout day. Take a 20-minute walk, with no bouts of running.

Sample Day 4
0:40:00
40 Minutes Run/Walk

Today you'll repeat the same workout that you did Tuesday. Start with 5 minutes of walking. Then spend 30 minutes alternating between 3 minutes of running and 2 minutes of walking. Cool down with 5 minutes of walking. Depending on how fast you're going, you'll cover about 2.9 miles. While longer sessions are ideal, if you'd like to split up the workouts into two or three sessions at first, that's okay. Studies have shown that, say, two 20-minute sessions of exercise deliver the same health benefits as a single 40-minute workout.

Sample Day 6
0:55:00
55 Minutes Run/Walk

Today is your first long workout. Start with 5 minutes of walking to warm up. Then spend 45 minutes alternating between 3 minutes of running and 2 minutes of walking. Walk for 5 minutes to cool down. Depending on your pace, you'll cover about 4 miles. Since you'll be walking longer, you can start out slower than you usually do. On these days, your goal is to just complete the workout. The important factor in these workouts is how you feel. They should feel smooth and comfortable, as if you could go forever.

Sample Day 8
0:25:00
25 Minutes Run/Walk

Welcome to week 2 of the Run Nonstop plan. This week you'll build on the work you did last week, running longer and taking shorter walk breaks. Your workouts will have a 4:1 run/walk ratio. Start today with a 25-minute workout. Walk for 3 minutes to warm up. Then spend 20 minutes alternating between 4 minutes of running and 1 minute of walking. Walk for 2 minutes to cool down. Depending on how fast you're going, you'll cover about 1.9 miles. As you go longer, use the plan as a guide but let your body be the boss. Muscle soreness--particularly in areas like quads and calves--is a common and normal part of pushing your body farther than it's gone before. The next day's workout might actually ease the discomfort and help you loosen up. But if you have sharp pains that persist or worsen while you're working out, it's better to rest and do your workout another day. If the pain persists, see a sports-medicine doctor.

Sample Day 9
0:40:00
40 Minutes Run/Walk

Today you'll repeat the same workout as yesterday, but the workout will stretch out to 40 minutes. Walk for 5 minutes to warm up. Then spend 30 minutes alternating between 4 minutes of running and 1 minute of walking. Walk for 5 minutes to cool down. Depending on how fast you're going, you'll cover about 3 miles. When you're first starting out, it's best to focus on the time you spend exercising, rather than pace, or the number of miles you cover and the amount of time it takes to cover those miles. It's the time that you consistently spend working out that is going to determine how much fitness you develop and the overall health benefits you gain. As you get more comfortable running and walking, you can start to track your pace on each workout to gauge your fitness gains.

Sample Day 10
0:20:00
Rest or 20-Minute Walk

Today you have an option: You can rest or, if you're feeling good, you can walk for 20 minutes. Don't include any bouts of running in the walk. Just enjoy the stroll. Try to stay hydrated throughout each day. Aim to drink half your body weight in ounces of fluids. So if you weigh 150 pounds, aim for 75 ounces of water per day. It's best to stick with calorie-free drinks like water. Many sports drinks contain calories and sugar that aren't necessary unless you're working out for longer periods of time.