How To Become A Runner In Just 10 Weeks
Week One
- Walk for four and a half minutes
- Jog for 30 seconds
- Complete five repetitions
Time: 25 minutes
Week Two
- Walk for four minutes
- Jog for one minute
- Complete five repetitions
Time: 25 minutes
Week Three
- Walk for three and a half minutes
- Jog for 90 seconds
- Complete five repetitions
Time: 25 minutes
Week Four
- Walk for three minutes
- Jog for two minutes
- Complete five repetitions
Time: 25 minutes
Week Five
- Walk for two minutes
- Jog for two minutes
- Aim for six repetitions
Time: 24 minutes
Week Six
- Walk for one minute
- Jog for two minutes
- Aim for eight repetitions
Time: 24 minutes
Week Seven
- Walk for one minute
- Jog for three minutes
- Complete six repetitions
Time: 24 minutes
Week Eight
- Walk for one minute
- Jog for four minutes
- Complete five repetitions
Time: 25 minutes
Week Nine
- Walk for 30 seconds
- Jog for four and a half minutes
- Complete five repetitions
Time: 25 minutes
Week Ten
- Jog for as long as you’re comfortable
- Go into a brisk walk when you need to
- Congratulations – you did it!
Remember to add stretching before and after each workout. This will also bring your workout time to the recommended 30 minutes of physical activity.
Try to repeat this program 2-3 times each week, along with other forms of exercise. Check out A Bit By Bit Approach To Exercise for more tips on suitable exercises.
If you find you’re struggling with the regimen at any point, simply drop back a week, and repeat until you feel comfortable enough to move on.
Now that you know how to become a runner, all that’s left is for you to go out and do it!
However, before you start you may also enjoy my more recent post on how to become a runner. It overlaps and adds helpful information I’ve learned from personal experience.
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{ 22 comments… read them below or add one }
This is a great article. Running is great exercise, and best of all it doesn’t cost anything. I really like how you set out the program to progressively increase the intensity. I very much believe the best way for long-term success when it comes to exercise or diet is to start very slow, and progressively work upwards.
Great guide Melanie. We often forget how simple these things can be. Hope the move is going well.
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Huh, I’m in Perth and I just started a jogging program similar to this that I made up for myself last week. Your thoughts must be loud! ;-P
I’m also one of the ones that did the C25K program. Even I was astonished when I ran 30 minutes!!
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Hey Melanie, I was literally just thinking that I wish I could take up something like jogging (I tried for about 6 months when I was younger and loved it), so I was surprised when I logged on here 5 minutes later and saw your post. Divine Intervention, I think! Anyway, I wondered your thoughts on jogging for people who are ‘bottom-heavy.’ I once told my doctor I’d taken it up, and he laughed at me. Do you think people of a certain shape should stick to walking because of the potential strain on the knees?
Hi Tom,
You are so right, gradually increasing your activity is absolutely the best way to improve your strength and endurance.
Hi Kathryn,
Thank you! We’ve safely arrived back in Northern Ireland, it’s been great to see family and friends again.
Hi Wendy,
That’s funny isn’t it!?!
Rebecca,
That’s amazing! I’m sure it felt so wonderful! Are you still running?
Hi Suzannah,
It’s great to hear from you! I’ll email soon ;-)
To be honest I think it depends on the individual – some people seem to be more prone to joint problems than others. But, if you had no problems last time, then I can’t see it being an issue this time.
I think the best thing to do is give it a go for a few weeks, then reassess. Having good foot ware will also help, as they can absorb some of the impact on your joints.
Certainly work giving a go. Looks like is a program people can do with any level of fitness
Hi Richard,
Yes, it’s nice to see a program that’s doable for all levels of fitness!
I love to hear how you get on if you do give it a go.
Thank you, these tips are going to be so usefull for me.
these tips are benefiting to everyone.but,I am a jamaican athlete and I am way past those stage.So it would be nice if you could add something more challengeing that can help to get more speed. So I can start claking 10seconds apart from 11seconds.As a 15 year old boy,thank you!
Leani,
You need to contact someone who specialises in the area of increasing speed for athletes.
Hi Melanie,
Can you tell me how many times per week you recommend?
Thanks!
Hi Tammy,
If running is something new to you, I recommend starting with twice per week, then working your way up, if you want to run more than 2 times per week.
If you are doing it purely as a form of exercise, 2-3 times per week is ample, along with strength training exercises in between.
I hope that helps.
I found and started this about 3 weeks ago. I’ve been pretty sedintary for the past few years so this is a challenge, but also do-able. I can already tell a big change in my cardiovascular health. Thanks!
Hi Jennifer,
I’m so pleased to read your comment, and so glad that you came back to share your experience using this plan. Thank you so much, and best wishes. Please let me know when you get to the end of your 10 weeks, I’d love to find out how you get on then, too.
Hey Melanie,
I find that when I jog I am starting to get really sore at the top of my thigh where it meets the hip. What can I do to alleviate that? Thanks!!
Hi Tammy,
Does this happen with other exercise, that is lower in impact?
No, only while jogging. Thanks.
thanks alot ,well it’s great plan for running , appreciate it.
I have been aplying it for 8 weaks . and its really works.
I just have one question , what if I did this plan and become able to run for 5 minutes ?! , because it,s hard to run depending on your body
I’m sorry Ahmed, I don’t follow your question…
Hey Melanie,
Thanks a lot for this article , I’m really excited to start it.
for me , I can run 2min and walk for 2min almost 6times weakly , I know still beginner lol, but I like running so much .
however , I’m 17 and I want represent my country @RIO2016 , is this possible?!
I know it need a lot of work , but at least it’s my dream.
finally
should I have rest day?
looking forward to hear from you :D
Hi Othman,
Anything is possible, if you put your mind to it. I say go for it!!! :-) If you like running, that is half the battle already, so just keep at it. You have made a fantastic start already.
You should definitely have a rest day. This plan suggests repeats the program 2-3 times each week, while adding in other forms of exercise, too.
Perhaps a running coach would be good for you, if you are to realize your dreams?
Best wishes anyhow.
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