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.