Easy Beginner’s Plan: Ramp Up to Running 10 Consecutive Minutes In Less Than 2 Months

© Błażej Łyjak | Dreamstime

If you are capable of walking 30 consecutive minutes, you can slowly incorporate running into your routine. The idea is to build each week with a little more running and not attempt too much, too soon.

Too many people start a program that is too difficult to maintain and have trouble making it a habit because they are unable to keep up. Aim for a running pace that is slightly faster than your walk.

Make sure to always incorporate the walk portion before the run to increase your heart rate slowly and warm up your muscles.


4 weeks to running 5 minutes consecutively:

Day Run/Walk
1 Walk 15 min Run 1 min Walk 14 min
2 Walk 30 min
3 Rest
4 Walk 10 min Run 1 min Walk 9 min Run 1 min Walk 9 min
5 Rest
6 Walk 30 min
7 Walk 10 min Run 1 min Walk 9 min Run 1 min Walk 9 min
8 Rest
9 Walk 9 min Run 2 min Walk 9 min Run 1 min Walk 9 min
10 Rest
11 Walk 9 min Run 2 min Walk 9 min Run 1 min Walk 9 min
12 Walk 30 min
13 Rest
14 Walk 9 min Run 2 min Walk 9 min Run 2 min Walk 8 min
15 Walk 30 min
16 Rest
17 Walk 9 min Run 3 min Walk 9 min Run 2 min Walk 7 min
18 Walk 10 min Run 1 min Walk 9 min Run 1 min Walk 9 min
19 Rest
20 Walk 30 min
21 Walk 9 min Run 3 min Walk 9 min Run 3 min Walk 6 min
22 Walk 30 min
23 Rest
24 Walk 9 min Run 4 min Walk 9 min Run 3 min Walk 5 min
25 Walk 9 min Run 2 min Walk 9 min Run 1 min Walk 9 min
26 Rest
27 Walk 30 min
28 Walk 9 min Run 5 min Walk 8 min Run 3 min Walk 5 min

3 more weeks to running 10 minutes consecutively:

Day Run/Walk
29 Rest
30 Walk 30 min
31 Walk 9 min Run 6 min Walk 7 min Run 4 min Walk 4 min
32 Rest
33 Walk 9 min Run 3 min Walk 9 min Run 3 min Walk 6 min
34 Walk 30 min
35 Rest
36 Walk 9 min Run 7 min Walk 6 min Run 4 min Walk 4 min
37 Walk 9 min Run 4 min Walk 9 min Run 4 min Walk 4 min
38 Rest
39 Walk 30 min
40 Walk 9 min Run 8 min Walk 5 min Run 4 min Walk 4 min
41 Rest
42 Walk 9 min Run 7 min Walk 6 min Run 4 min Walk 4 min
43 Walk 30 min
44 Rest
45 Walk 9 min Run 9 min Walk 6 min Run 3 min Walk 3 min
46 Walk 30 min
47 Rest
48 Walk 10 min Run 10 min Walk 10 min

Carissa Liebowitz has run the Boston Marathon as well as dozens of marathons and half marathons. You can follow her running adventures on StravaInstagram and her blog.

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