Running: 30-Day Quick Start Guide for Beginners

Learn to Run Continuously for 20 Minutes

Female runner
Matthew Leete/Digital Vision/Getty Images

Whether you want to run to lose weight, reach a fitness goal, or improve the way you look and feel, this beginner running program can help you learn to run and start running. To begin, you only need to be able to run for 1 minute at a time. Using a run/walk method, you'll work your way up to running continuously for 20 minutes in 30 days.

Your First Day

Day 1 of your 30-day running program begins with your first run/walk. During this program, you won't be running or run/walking every day (you do get some rest days). But, on this ​first day, you will be moving!

Your First Week

During Week 1, you'll build on your first run/walk and slowly start to increase the time/length of your run intervals. Don't worry - your body will be able to handle the increases.

Your First Month

During your first month, it's important to try to stick to the schedule and be consistent with your runs. This will help you build your fitness, which will help make your runs easier. In addition, the more consistent you are, the more running will become a habit to you and it will be easier for you to stay motivated to keep running. You'll be able to set new running goals, such as running for 30 continuously minutes or participating in your first road race.

Ready to start? Get going with Day 1 of your 30-Day Quick Start Running Program.

More Quick-Start Guides:

More for Beginner Runners: