Go from no running at all to 30mins non stop, all in 8 weeks.
The training plan that follows is designed to get you to the point where you can run 30 minutes (about 3-4km’s) at a slow, relaxed pace. It’s a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Each week’s plan also includes a training tip. Once you are able to run 4km’s nonstop, you can decide on your next goal. You might simply want to continue running 3-4km’s at a time, three or four days per week. Research has shown that this is enough to help you maintain weight, and improve many other important health markers, i.e., your cholesterol, blood pressure, and insulin response. Or you might decide that you want to do more, in which case keep updated with harder, more challenging running programs through Twitter or the Progression Fitness fan page. The first 3km’s are the hardest 3km’s you will ever run. Once you have reached this level of fitness, it’s relatively easy to do more. You simply have to budget the time, and be patient and disciplined in your training.
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Progression Fitness 