How to Build Up to Running Without a Break for 30 Minutes

Do you want to learn to run continuously for 30 minutes? Whatever your starting point, it’s possible to build up to running without a break for 30 minutes.

This run/walk program will get you from running one minute at a time to running without a break for 30 minutes by the end of 8 weeks. If you’re looking for a shorter beginner training schedule, try this 30-Day Beginner Running Training Schedule.

This beginner training plan will help you ease into the sport of running. Before you get started, get familiar with these tips on how new runners can build their endurance, as well as tips for proper running form and tips for how to breathe while running so that you’re getting started on the right foot.

Week one:

Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes. You should always end your workout with a cooldown of 5 more minutes of walking.

This week’s workout: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times for a total of 21 minutes of movement (not including your warm up and cooldown).

Aim of three sessions of that workout this week. It’s up to you which days of the week you want to do the sessions, but try not to do these workouts two days in a row. You can either take a complete rest day or cross train on the days in between. Examples of cross training activities include swimming, cycling, walking, yoga, Pilates, or strength training.

Week two:

Congratulations — you DID it! You’ve finished a whole week; you’re on your way! Give yourself a pat on the back and let’s get to the running.

This week’s workout:  Walk for 5 minutes, then jog at an easy pace for 2 minutes. Repeat 3 times for a total of 21 minutes of movement (not including your warm up and cooldown).

Aim of three sessions of that workout this week. It’s up to you which days of the week you want to do the sessions, but try not to do these workouts two days in a row.

Week three:

Congratulations on making it to Week 3!  Ready for your next workout? Compare how you felt during your first run two weeks ago – you’ve made great progress and it will continue to get easier. Keep up the good work!

This week’s workout: Walk for 3 minutes, then jog at an easy pace for 4 minutes. Repeat 4 times for a total of 28 minutes of movement (not including your warm up and cooldown).

Aim of three sessions of that workout this week. It’s up to you which days of the week you want to do the sessions, but try not to do these workouts two days in a row..

Week four:

Have you been telling friends and family members about your new running habit? Make sure you do — you should be very proud of yourself! (And it will help keep you motivated.)  Keep up the good work — you’re doing great!

This week’s workout: Walk for 2 minutes, then jog at an easy pace for 5 minutes. Repeat 4 times for a total of 28 minutes of movement (not including your warm up and cooldown),

Aim of three sessions of that workout this week. It’s up to you which days of the week you want to do the sessions, but try not to do these workouts two days in a row.

Week five:

Congratulations!  You’ve made it almost halfway through your training. You’re doing great!

This week’s workout:  Walk for 2 minutes, then jog at an easy pace for 8 minutes. Repeat 3 times for a total of 30 minutes of movement (not including your warm up and cooldown),

Aim of three sessions of that workout this week. It’s up to you which days of the week you want to do the sessions, but try not to do these workouts two days in a row.

Week six:

Ready for another week of running? If you’re having trouble maintaining your motivation, check out the links below about tips for staying motivated.

This week’s workout:  Walk for 2 minutes, then jog at an easy pace for 9 minutes. Repeat 3 times for a total of 33 minutes of movement (not including your warm up and cooldown),

Aim of three sessions of that workout this week. It’s up to you which days of the week you want to do the sessions, but try not to do these workouts two days in a row.

Week seven:

You’re stepping it up this week and increasing to 11 minutes of running. Don’t worry, your body can handle the increase. You can do it!

This week’s workout:  Walk for 1 minute, then jog at an easy pace for 11 minutes. Repeat 3 times for a total of 36 minutes of movement (not including your warm up and cooldown),

Aim of three sessions of that workout this week. It’s up to you which days of the week you want to do the sessions, but try not to do these workouts two days in a row.

Week eight:

Congratulations on making it to week eight! All your hard work and dedication has paid off – you’ve come a long way since you first started this program!

This week’s workout: For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.

What’s Next? Training Schedules to Continue Your Progress

You’ve made a habit out of running now; don’t let it slip away. Be sure to find another training program to keep you motivated to run. It doesn’t have to be a plan that has a specific goal. Maybe your training program is just to run 3 times a week for 30 minutes. Go for it! Or choose one of the plans offered below.

5K Training Plan for Beginner Runners

10K Training Plan for Beginner Runners

What are some tips for running without a break?

If you don’t have an established fitness base, running for 30 minutes, or even 5 minutes, without stopping can be a challenge. It’s important to understand that you won’t achieve your goal overnight. You’ll need to be patient and committed to a routine of gradually building up your endurance. Here are some tips to follow to slowly and safely improve.

Run at a conversational pace. You should be able to talk easily and in complete sentences while running. If you can’t speak or you find yourself gasping for air, you’re definitely going too fast. Slow your pace so you don’t feel out of breath, and you’ll find that you’ll be able to run for longer.

Add some strength training. Incorporating strengthening exercises into your routine can help your muscles and joints handle the stresses of running and prevent muscle fatigue. Doing some basic body weight exercises such as planks, squats, lunges, calf raises, and push-ups for 15- to 20-minute minutes 2 to 3 times a week can make a big difference.

Practice good running form. If you’re not running with proper form, you may start feeling aches and pains that will make you want to cut your run short. Make sure you keep your torso straight, and avoid bending at the waist. Keeping your shoulders back helps open up your lungs, allowing you to breathe more easily and efficiently.

Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.