6 Week Running Plan

All you need is 30 minutes, some good running shoes, and some sidewalk.

This plan is a 6 week running and strengthening plan. You can actually switch it up if you would rather your Sunday or Monday be a rest day. I personally like having a rest day on the weekend.

Beginners: if you cannot run the entire 30 minutes, that’s okay! Start with the beginners running plan here.


Here we go. Six weeks. That’s it. Don’t be surprised if you lose some lbs. 😉

Run 30 minutes. Any Pace
Walk 5.
Full body Strength Training Program. (example here)
Run 30 minutes. Alternate 4 minutes normal pace, 1 minute fast pace
Walk 5.
Abs! Strength Training Program. (workouts here)
Run 30 minutes. Try to squeeze in a little more distance. (Just go a little faster than your Monday run)
Walk 5 minutes.
Rest Day
Run 30 minutes. Any Pace.
Walk 5 minutes.

Important tips:

  • Get good shoes! I cannot express the importance of good running shoes. Go to a local running store to have your form, step and pronation evaluated. They will fit you for the best shoes to prevent injury. (Here is a list of these types of stores) (coming soon)
  • Don’t over-do it. If your body really hurts, go slower; but, if you’re just out of breath, push through it.
  • Breatheeeeee. In through the nose (to open your lungs) and out through your mouth. Your muscles need oxygen for energy. It makes a difference.
  • Stretch stretch stretch!! Do it. Otherwise, you’re asking for an injury.

Be fit!



One response to “6 Week Running Plan

  1. Nice blog here! Also your web site loads up fast!
    What host are you using? Can I get your affiliate link to your host?
    I wish my web site loaded up as fast as yours lol

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