RW Run Your Butt Off! Training Plan (12 weeks)

Average Weekly Training Hours 02:00
Training Load By Week
Average Weekly Training Hours 02:00
Training Load By Week

Want to become a runner? Not sure where to begin? This program will help you learn to run in just 30 minutes a day. This plan is a companion to the book Run Your Butt Off!. It was developed by Budd Coates, four-time Olympic Trials marathoner and Rodale's director of corporate fitness, who has helped thousands of runners take their first strides. Each week includes four days of workouts, and each workout takes roughly 30 minutes to complete. The 12-week program starts with 30-minute walks, and over the course of the program, gradually incorporates segments of running. By the final week of the program, you'll be running 30 minutes straight. Throughout the plan, you'll get tips on gear, safety, and injury-prevention, plus advice on how to maintain your healthy eating habits and shed extra pounds.

Sample Day 1
0:30:00
Walk 30 Minutes

Welcome to the Run Your Butt Off! training plan. This program will help you become a runner and shed those extra pounds. Developed by Budd Coates, four-time Olympic Trials marathoner, this training plan is a companion to the book Run Your Butt Off! Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll receive an email reminding you about your workout, plus tips on training, nutrition, and injury prevention. This program consists of 12 stages of training. Repeat each workout at least three or four times in a week before moving on to the next stage. You can complete each stage in a week. Or you can stay in a stage for two or three weeks until you're ready to move on. Advance at a pace that feels comfortable to you. The most important thing is that you remain consistent, working out three or four times a week.The repetition is what will make walking -and eventually running-feel easier. Over a period of weeks and months, you'll develop more leg and lung power, and you'll even gain more mental endurance. As you progress, you'll be able to nudge your body to shed its unwanted pounds. This first week, starting today, you're going to focus on walking nonstop for 30 minutes. Get outside or on the treadmill three or four times.Don't worry about how fast you're walking or how far you go. Buy the book Run Your Butt Off! and get all the advice on nutrition and exercise that you need to be your best. To purchase, go to runnersworld.com/rybo.

Sample Day 3
0:30:00
Walk 30 Minutes

Don't worry about how fast you're walking or how far you go. Just focus on walking for 30 minutes.Develop a routine that's sustainable for the long haul. Beginners often make the mistake of exercising intensely for a short period of time, then quitting when they don't see results right away. If you can stick with this program for 12 weeks, you'll start to see the results you're seeking. But consistency is the key.

Sample Day 5
0:30:00
Walk 30 Minutes

Remember to walk at a pace that feels comfortable for you. If you're huffing and puffing, you're going too fast. Just focus on moving, without stopping, for 30 minutes.

Sample Day 6
0:30:00
Walk 30 Minutes

The more active you are, the more calories you burn. So find little ways to work more activity into your everyday life. Take the stairs instead of the elevator, park at a far-off space when you're at the store, and take the dog for an extra walk. The more you move, the better.

Sample Day 8
0:29:00
Walk/run 29 Minutes

Welcome to Stage 2 of training! Now that you've worked up to walking for 30 minutes at a time, you're ready for Stage 2. This week, you'll be incorporating very short segments of running into your walks. It is important to keep the running portions very slow. In fact, when you first start running, your run shouldn't be much faster than your walk. Do this workout three or four times this week, starting today:WALK/RUN 29 MINUTESWalk for four minutes, then run for one minute. Repeat this sequence four more times. End with four minutes of walking. This workout is 29 minutes, including five minutes of running. Buy the book Run Your Butt Off! and get all the advice on nutrition and exercise that you need to be your best. To purchase, go to runnersworld.com/rybo.

Sample Day 10
0:29:00
Walk/run 29 Minutes

Walk for four minutes, then run for one minute. Repeat this sequence four more times. End with four minutes of walking. This workout is 29 minutes, including five minutes of running. Remember to keep your running segments very slow. If you're huffing and puffing, you're going too fast. Maintain a pace that feels easy, comfortable, and conversational. Don't worry about how fast you're going, just try to get into a rhythm that feels natural

Sample Day 12
0:29:00
Walk/run 29 Minutes

Walk for four minutes, then run for one minute. Repeat this sequence four more times. End with four minutes of walking. This workout is 29 minutes, including five minutes of running. As you take on the challenge of this new workout, don't forget to breathe. It's easy to inadvertently hold your breath, which can make the workout feel much more difficult. Deep breathing can help you run longer with less effort. Every time you breathe in, your belly should fill up like a balloon. Every time you breathe out, that balloon should deflate. Work on belly breathing when you're walking or doing everyday tasks. Eventually it will feel more natural and carry over into your running.