This 30-day running program is designed to help former runners, or those who have taken a short break from jogging (1-3 months), get back in shape. It’s also suitable for individuals who are no more than 35 pounds overweight. This program focuses on three key benefits: fat burning, improved endurance, and body transformation. You’ll notice a significant difference in your body shape after just 30 days.
The program consists of daily 30-minute workouts, to be completed 4-6 times per week. Use a stopwatch or watch to track your times. If you miss more than three days in a week, repeat that week to ensure progress. Consistency is key, so don’t give up!
**WEEK 1 (Days 1-4)**
* Warm-up: Walk for 5 minutes.
* Interval 1: Jog for 1 minute.
* Interval 2: Walk for 5 minutes, then jog for 2 minutes.
* Interval 3: Walk for 5 minutes, then jog for 2 minutes.
* Interval 4: Walk for 4 minutes, then sprint for 8 seconds.
* Cool-down: Walk for 2 minutes.
**WEEK 2 (Days 5-9)**
* Warm-up: Walk for 4 minutes.
* Interval 1: Jog for 2 minutes.
* Interval 2: Walk for 4 minutes, then jog for 3 minutes.
* Interval 3: Walk for 3 minutes, then jog for 3 minutes.
* Interval 4: Walk for 3 minutes, then jog for 3 minutes.
* Interval 5: Walk for 2 minutes, then sprint for 10 seconds.
* Cool-down: Walk for 3 minutes.
**WEEK 3 (Days 10-13)**
* Warm-up: Walk for 3 minutes.
* Interval 1: Jog for 3 minutes.
* Interval 2: Walk for 2 minutes, then sprint for 15 seconds.
* Interval 3: Walk for 2 minutes, then sprint for 15 seconds.
* Interval 4: Walk for 2 minutes, then sprint for 10 seconds.
* Interval 5: Walk for 2 minutes, then sprint for 10 seconds.
* Interval 6: Walk for 2 minutes, then jog for 3 minutes.
* Interval 7: Walk for 2 minutes, then jog for 3 minutes.
* Interval 8: Walk for 2 minutes, then jog for 2 minutes.
* Cool-down: Walk for 2 minutes.
**WEEK 4 (Days 14-17)**
* Warm-up: Walk for 3 minutes.
* Interval 1: Jog for 6 minutes.
* Interval 2: Walk for 3 minutes, then jog for 4 minutes.
* Interval 3: Walk for 2 minutes, then jog for 3 minutes.
* Interval 4: Walk for 2 minutes, then jog for 3 minutes.
* Interval 5: Walk for 1 minute, then jog for 1 minute.
* Cool-down: Walk for 2 minutes.
**WEEK 5 (Days 18-21)**
* Warm-up: Walk for 3 minutes.
* Interval 1: Jog for 8 minutes.
* Interval 2: Walk for 3 minutes, then jog for 6 minutes.
* Interval 3: Walk for 3 minutes, then sprint for 15 seconds.
* Interval 4: Walk for 2 minutes, then sprint for 15 seconds.
* Interval 5: Walk for 2 minutes, then sprint for 10 seconds.
* Cool-down: Walk for 2 minutes.
**WEEK 6 (Days 22-24)**
* Warm-up: Walk for 2 minutes.
* Interval 1: Jog for 10 minutes.
* Interval 2: Walk for 2 minutes, then jog for 8 minutes.
* Interval 3: Walk for 1 minute, then jog for 2 minutes.
* Interval 4: Walk for 1 minute, then jog for 1 minute.
* Cool-down: Walk for 2 minutes.
**WEEK 7 (Days 25-26)**
* Warm-up: Walk for 1 minute.
* Interval 1: Jog for 16 minutes.
* Interval 2: Walk for 2 minutes, then jog for 10 minutes.
* Cool-down: Walk as long as needed.
**WEEK 8 (Days 27-28)**
* Warm-up: Walk for 1 minute.
* Interval 1: Jog for 20 minutes.
* Interval 2: Walk for 2 minutes, then sprint for 15 seconds.
* Interval 3: Walk for 1 minute, then sprint for 15 seconds.
* Interval 4: Walk for 1 minute, then jog for 3 minutes.
* Cool-down: Walk for 2 minutes.
**WEEK 9 (Day 29)**
* Jog for 30 straight minutes at an easy pace. Avoid overexertion.
**WEEK 10 (Day 30)**
* Jog for 30 straight minutes, pushing yourself harder than the previous day. Aim to cover three miles in 30 minutes.
_Dale Dupree Brown, Copywrite (7) 2007_
_Former pro boxer and Delaware state champion, who enjoys helping others obtain their goals in any sport, or personal activities. He have trained many atheltes from track, football, boxing and have always enjoyed it. Anyone who desires their own personal daily workout plan can join our membership a or email me at davaldupree@yahoo.com include your age, height, weight, and your desires, and date you plan to reach your desires._