3 Weeks to a 30 Minute Running Habit – Day 1

This beginner running program is designed to encourage a new running habit. To get started, you only need to be able to run for 1 minute at a time. By the end of three weeks, you'll be able to run/walk for 30 minutes and be on your way to continuing your new running habit.

About the Program

This course is a run/walk program, so your workout instructions will displayed in run/walk intervals. The first number displayed will be the amount of minutes to run and the second number is the amount to walk. So, for example, 1/1 means run for 1 minute, then walk for 1 minute.

You'll also get instructions for how many times you should repeat those intervals. So, using that same example, 1/1 x2 means that you should run for 1 minute, walk for 1 minute, run for 1 minute, walk for 1 minute.

Today's run: Start with a 5-10 minute warm-up walk. Run 1/1 x 10. (Run 1 minute, walk 1 minute, ten times, for a total of 20 minutes.) Finish up with a 5-10 minute cool-down walk. Remember to take it easy and don't worry about your pace at all.

Training Advice for Day 1:

How to Do the Run/Walk Method: Get more tips on exactly how to do your run/walk intervals.

How Fast Should I Run?: One of the most common questions new runners ask is, "How fast should I run?" Get the answer.

When Should I Stretch? : Should you stretch before running? Get the answer.

The Absolute Beginner's Guide to Running: Starting a new running habit can feel overwhelming to a beginner runner. Here are some of the basics about running to help you get started.

How Do I Get Over Feeling Self-Conscious About Running?: Are you nervous or afraid to run in public? Follow these tips to get over your fear and feel more confident when you're running.

Can I Run on an Empty Stomach?: You'll have a more productive run if you eat something beforehand. But what if you don't have time to eat? Is it OK to run on an empty stomach? Get the answer.

Should I Run Outside or on a Treadmill?: Is it better to run on a treadmill or outside? Find out about the pros and cons of both.

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