Goal: To run 30 consecutive minutes
Repeat the suggested daily workouts at least three times each week. At the end of this 8-week program, you’ll have the endurance to consistently run for 30 minutes.
| Week 1 |
Walk 5 mins. | Run 2 mins. (Repeat 2 times) | Walk 5 min. |
| Week 2 |
Walk 5 mins. | Run 4 mins. (Repeat 2 times) | Walk 5 min. |
| Week 3 |
Walk 4 mins. | Run 6 mins. (Repeat 2 times) | Walk 5 min. |
| Week 4 |
Walk 3 mins. | Run 8 mins. (Repeat 2 times) | Walk 5 min. |
| Week 5 | Walk 2 mins. | Run 10 mins. (Repeat 2 times) | Walk 5 min. |
| Week 6 | Walk 1 mins. | Run 12 mins. (Repeat 2 times) | Walk 5 min. |
| Week 7 | Walk 1 mins. | Run 12 mins. (Repeat 2 times) | Walk 5 min. |
| Week 8 | Walk 1 mins. | Run 30 mins. | Walk 5 min. |