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Continue to learn more about training routines: Workout Routines Home
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30/30 Running for Beginners
Overview
This is an introductory running workout for those interested in bringing fitness into their lives at their own pace. All you need is a place to walk and jog and can be done on a treadmill or anywhere outside.
This workout requires intervals of 30 seconds in which walking and jogging are done interchangeably for at least 15 minutes. A warm up of at least 5 minutes of walking is recommended before jogging as well as a cool down period of 5 minutes of walking at the end of the workout.
Principles
Type: Running
Time: At least 15 min
Intervals: 30 SecWalk/30 Sec Jog
Rest Period: 30 sec (walk period)
Training Days per Week: 4-7
Intensity: Low-Moderate
Weight Load: Low (Bodyweight)
Other Principles:
• Try other cardiovascular exercises if running becomes too stale for you. This
30/30 routine can be done on bikes, ellipticals, step machines, etc. Just
remember to do 30 seconds slow and then 30 seconds faster.
• Try to progress from jogging to running once you can perform this routine
for at least 30 minutes. You can even progress to 30 sec jogging/30 sec
running intervals.
• Always warm up and cool down from your workouts for at least 5 minutes
before and after your workouts.
• Stretching at the end of your cool down is a good way to prevent some
muscle soreness and tightness you may experience later on.
Why the 30/30 Routine Works
• At your own pace. No more being discouraged when running with fit friends, this workout lets you control every aspect of it with only a bare minimum of principles to follow.
• Convenience. No more gym memberships or planning for your workouts. With only 15 minutes required and your own neighborhood, this program can be performed anywhere at any time.
• No Excuses. If you are one of those who can come up with any excuse to talk yourself out of a workout, this program is for you. It doesn’t require much time, any equipment, and can be done at any intensity.
• Short Intervals. This optimally designed rest-workout ratio will allow you to exercise longer and therefore fitness goals can be reached faster.
• Recovery periods. The 30 second walk periods allow for your energy levels to replenish while also keeping you active to promote fat burning.
• Increased endurance. As you perform the 30/30 routine you will find that you can work out for longer than the 15 minute minimum. Increase the overall time and then try to make it a 60/60 workout with 1 minute intervals rather than 30 seconds.
30/30 Workout Routine
Here is the recommended starting routine for the 30/30 plan. After you have gained endurance, be sure to add time to your workout and eventually incorporate running as well. Try to add 5 minutes to each interval workout every new week and/or add a workout day.
The first two weeks are given to give you an idea of the progression from week to week you should try and strive for. Not everyone will be able to progress at this rate so do what works for you and go at your own pace.
Keep in mind that the unlisted days are the rest days. There are 3 rest days in the first week and 2 rest days in the second week.
1 interval = 30 seconds of walking then 30 seconds of jogging (1 min total)
Week 1: (4 training Days/ 3 Rest Days)
• 5 Minute Warm-Up
• 5 Minutes of 30/30 intervals
• 5 Minute Cool-Down
• 5 Minute Warm-Up
• 5 Minutes of 30/30 intervals
• 5 Minute Cool-Down
• 5 Minute Warm-Up
• 5 Minutes of 30/30 intervals
• 5 Minute Cool-Down
• 5 Minute Warm-Up
• 5 Minutes of 30/30 intervals
• 5 Minute Cool-Down
Week 2: (5 Training Days/ 2 Rest Days)
• 5 Minute Warm-Up
• 10 Minutes of 30/30 intervals
• 5 Minute Cool-Down
• 5 Minute Warm-Up
• 10 Minutes of 30/30 intervals
• 5 Minute Cool-Down
• 5 Minute Warm-Up
• 10 Minutes of 30/30 intervals
• 5 Minute Cool-Down
• 5 Minute Warm-Up
• 10 Minutes of 30/30 intervals
• 5 Minute Cool-Down
• 5 Minute Warm-Up
• 10 Minutes of 30/30 intervals
• 5 Minute Cool-Down
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Workout Routines:
30/30 RUNNING WORKOUT