The Ultimate 30 Day Running Challenge for Beginners

Trying to figure out how to start running can be challenging. If you’ve never run before, heading outside to run with no plan in place is very overwhelming. Long-term running requires patience, persistence, and a carefully thought out plan – like this 30 day running challenge.

Many beginner runners make the mistake of starting out by hitting the treadmill or sidewalks to see how long they can run. Only to discover that after just a few minutes (or even seconds) they’re huffing and puffing and feeling downright miserable.

Related: How to Start Running | 6 Steps for Beginners

There is nothing quite as discouraging as discovering that working towards the goal you’ve set for yourself is no longer enjoyable after just the first day.

Luckily, a plan as simple as a 30 day running challenge is all it takes to stay motivated and start making daily progress.

What is the 30 day running challenge?

If you’re hoping for long term success, mixing things up and easing into running is a great strategy to get started. The walk/run method is a simple way to help your body adjust, gain endurance and stamina without leading to injury or burnout.

This 30 day running challenge is perfect for beginners! Using different run-walk intervals, this running challenge will build your endurance gradually over 30 days.

With build in intervals and rest days, you’ll find yourself being able to run for longer periods of time each day without even noticing it.

By the end of the 30 days, you’ll be running for 30 minutes non-stop with ease!

Why choose a 30 day running challenge?

After completing the monthly workouts, your cardiovascular and physical fitness will have adapted to the sport and likely drastically improved. By them time you can run for half an hour without stopping, you’ll have a strong running base and be ready to start clocking some serious mileage.

Related: 10 Epic 30 Day Running Challenge Ideas

If you’re a beginner running hoping to get started but not sure what to do, this 30 day running challenge is the perfect way to build a running base.

Or, if you’ve simply taken some time off from the sport and are wanting to ease back in, regain the fitness you lost, and do so gradually without injury – check out this running challenge.

The Ultimate 30 Day Running Challenge for Beginners

Day 1

15 minutes total:

• Walk 4:30 // Run 30 seconds
• Repeat 3x

Day 2

20 minutes total:

• Walk 4:30 // Run 30 seconds
• Repeat 4x

Day 3

15 minutes total:

• Walk 4:00 // Run 1:00
• Repeat 3x

Day 4

Walk 15 minutes

Day 5

20 minutes total:

• Walk 4:00 // Run 1:00
• Repeat 4x

Day 6

22 minutes total:

• Walk 4:00 // Run 1:00
• Repeat 4x
• Walk 1:00 // Run 1:00

Day 7

24 minutes total:

• Walk 4:00 // Run 1:00
• Repeat 4x
• Walk 1:00 // Run 1:00
• Repeat 2x

Day 8

20 minute walk

Day 9

25 minutes total:

• Walk 3:30 // Run 1:30
• Repeat 5x

Day 10

24 minutes total:

• Walk 3:30 // Run 1:30
• Repeat 4x
• Walk 30 seconds // Run 1:30
• Repeat 2x

Day 11

26 minutes total:

• Walk 3:30 // Run 1:30
• Repeat 4x
• Walk 30 seconds // Run 1:30
• Repeat 3x

Day 12

25 minutes total:

• Walk 3:00 // Run 2:00
• Repeat 5x

Day 13

25 minute walk

Day 14

26 minutes total:

• Walk 3:00 // Run 2:00
• Repeat 4x
• Walk 1:00 // Run 2:00
• Repeat 2x

Day 15

25 minutes total:

• Walk 3:00 // Run 2:00
• Repeat 4x
• Walk 30 seconds // Run 2:00
• Repeat 2x

Day 16

25 minutes total:

• Walk 2:30 // Run 2:30
• Repeat 5x

Day 17

30 minute walk

Day 18

30 minutes total:

• Walk 2:30 // Run 2:30
• Repeat 6x

Day 19

27 minutes total:

• Walk 2:30 // Run 2:30
• Repeat 4x
• Walk 1:00 // Run 2:30
• Repeat 2x

Day 20

30 minutes total:

• Walk 2:00 // Run 3:00
• Repeat 6x

Day 21

35 minute walk

Day 22

31 minutes total:

• Walk 2:00 // Run 3:00
• Repeat 5x
• Walk 30 seconds // Run 2:30
• Repeat 2x

Day 23

30 minutes total:

• Walk 1:30 // Run 3:30
• Repeat 6x

Day 24

32 minutes total:

• Walk 1:30 // Run 3:30
• Repeat 5x
• Walk 30 seconds // Run 3:00
• Repeat 2x

Day 25

40 minute walk

Day 26

30 minutes total:

• Walk 1:00 // Run 4:00
• Repeat 6x

Day 27

30 minutes total:

• Walk 30 seconds // Run 4:30
• Repeat 6x

Day 28

30 minutes total:

• Walk 30 seconds // Run 4:30
• Repeat 5x
• Walk 15 seconds // Run 4:45

Day 29

45 minute walk

Day 30

Run 30 minutes

Gradual, consistent effort certainly does pay off in the running world. If you follow this workout calendar for one month, there is no doubt that your body will begin to adapt and running will feel easier and easier as time progresses.

No matter how difficult it may feel in the beginning, running actually does get easier. And the best part? Anybody can do it, no matter your age, weight, size or shape.

So head outside, hit the treadmill, or venture over to your local track. Follow this 30 day running challenge and before you know it, you’ll be running your first race.