Skip Nav

8-Week Plan to Go From Walking to Running

If Running 30 Minutes Straight Is Your Goal, Follow This 8-Week Workout Plan

A runner isn't born overnight: it takes weeks of building up and training the body to get used to moving in that way. If running is one of your goals, here's an eight-week plan created by NASM-certified personal trainer and running coach Nadia Ruiz to help you build up to running for 30 minutes straight. Whether you enjoy running outside in the fresh air or hitting the treadmill, this plan will turn you into a runner in just two months.

"Taking the small steps daily and consistently will help us reach our bigger goals," Ruiz said, so this plan involves three running workouts per week. On the days you're not running, Ruiz recommends including mobility exercises, dynamic stretching, and strength training to help you get stronger and prevent injury.

In this plan, Ruiz recommends Fridays as rest days. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. This plan is just a guideline, so Ruiz said, "If you need an extra rest day, take it. If you need to get some extra sleep, get some." It's OK if this plan takes you longer than eight weeks to complete.

Begin each workout with a five-minute warmup or a five-minute walk. When the workout says "walk," go for a moderate pace that gets your heart rate up. When the workout says "run," increase your pace to a jog or run — we're not sprinting here! If the running time feels too long, take walking breaks when you need to. End each workout with a five-minute cooldown or this 10-minute stretching routine.

Week Workouts
1 Mon: Walk 20 minutes
Wed: Walk 30 minutes
Sat: Walk 40 minutes
2 Mon: Walk 30 minutes
Wed: Walk 35 minutes
Sat: Walk 40 minutes
3 Mon: Walk 10 minutes, then run 2 minutes and walk 2 minutes (5x) = 30 minutes
Wed: Walk 10 minutes, then run 2 minutes and walk 2 minutes (5x) = 30 minutes
Sat: Walk 45 minutes
4 Mon: Walk 5 minutes, then run 3 minutes and walk 2 minutes (4x) = 25 minutes
Wed: Walk 5 minutes, then run 3 minutes and walk 2 minutes (4x) = 25 minutes
Sat: Walk 20 minutes, run 10 minutes = 30 minutes
5 Mon: Walk 5 minutes, then run 4 minutes and walk 2 minutes (3x) = 23 minutes
Wed: Walk 5 minutes, then run 4 minutes and walk 2 minutes (3x) = 23 minutes
Sat: Walk 20 minutes, run 15 minutes = 35 minutes
6 Mon: Walk 5 minutes, run 10 minutes = 15 minutes
Wed: Walk 5 minutes, run 10 minutes = 15 minutes
Sat: Walk 10 minutes, run 20 minutes = 30 minutes
7 Mon: Walk 5 minutes, run 15 minutes = 20 minutes
Wed: Walk 5 minutes, run 15 minutes = 20 minutes
Sat: Walk 10 minutes, run 25 minutes = 35 minutes
8 Mon: Walk 5 minutes, run 20 minutes = 25 minutes
Wed: Walk 5 minutes, run 20 minutes = 25 minutes
Sat: Walk 5 minutes, run 30 minutes = 35 minutes
Image Source: POPSUGAR Photography / Matthew Kelly
Latest Fitness