Running Three Miles in Six Weeks
August 28, 2010 
3 Comments
If you have never run three miles before but have always wanted to, follow my program outlined below. The goal of this program is to get you running three miles at about a 10-minute pace after six weeks.
This is a beginner program so I’m assuming you have not been running and may be out of shape. If you are in shape you can skip the first couple of weeks and jump in at Week Three or Week Four, or wherever you feel comfortable.
Definition of Program Terms:
- Easy walking means: just that, walk at an easy pace for yourself
- Brisk walking means: pushing yourself a little
- Jogging means: running at an easy pace for yourself
- Running means: running at about a ten minute pace or six miles per hour
Week 0ne
Day #1– Walk 10 minutes easy
Day #2- Walk 5 minutes easy then 5 minutes briskly
Day #3- Walk 10 minutes easy
Day #4- Walk 5 minutes easy then 5 minutes briskly than 5 minutes easy
Day #5- Walk 15 minutes easy
Day#6- Walk 5 minutes easy then 5 minutes briskly and then repeat it for a total of 20 minutes.
Day#7 – Rest day, no workout
Week Two
Day#1- Walk 20 minutes easy
Day#2- Walk 10 minutes easy then 10 minutes briskly
Day#3- Walk 30 minutes easy
Day#4- Walk 10 minutes easy then 10 minutes briskly than 10 minutes easy
Day# 5- Walk 30 minutes easy
Day#6- Walk 5 minutes easy then 10 minutes briskly then repeat it for a total of 30 minutes
Day#7- Rest day, no workout
Week Three
Day#1- Walk 30 minutes easy
Day#2- Walk 10 minutes easy then jog for 5 minutes then repeat it for a total of 30 minutes
Day#3- Walk for 30 minutes easy
Day#4- Walk 7.5 minutes easy then jog 7.5 minutes then repeat it for a total of 30 minutes
Day#5- Walk easy for 40 minutes
Day#6- Walk for 5 minutes easy then jog for 5 minutes repeat this twice for a total of 30 minutes.
Day#7- Rest day, no workout
Week Four
Day#1- Walk easy for 40 minutes
Day#2- Walk 5 minutes easy and jog 10 minutes then repeat this for a total of 30 minutes
Day#3- Walk easy for 40 minutes
Day#4- Walk easy for 5 minutes and jog for 15 minutes then walk easy for 10 minutes
Day#5- Walk easy for 5 minutes then jog for 20 minutes then walk easy for 5 minutes
Day#6- Walk easy for 5 minutes and jog for 25 minutes
Day#7- Rest day, no workout
Week Five
Day#1- Jog for 30 minutes
Day#2- Jog for 10 minutes then run faster for 5 minutes then repeat this for a total of 30 minutes
Day#3- Jog for 30 minutes
Day#4- Jog for 5 minutes then run for 5 minutes then repeat this twice for a total of 30 minutes
Day#5- Walk for 40 minutes
Day#6- Jog for 30 minutes
Week Six
Day#1- Jog for 15 minutes then run or 15 minutes
Day#2- Jog for 30 minutes
Day#3- Jog for 5 minutes then run for 20 minutes then jog for 5 minutes
Day#4- Walk for 40 minutes
Day#5- Jog for 5 minutes then run for 25 minutes
Day#6- Run for 30 minutes
Day#7- Celebrate
After completing this six-week running program you have built a good aerobic base; you can now run three miles in 30 minutes. Now that you can run three miles in 30 minutes, you don’t have to do it every day to maintain this level of aerobic conditioning. You can run three miles two or thee times per week and not lose any ground. On the days when you’re not running, start a resistance-training program or just stay active.
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Best – Mike Cola
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Nice plan! Hopefully you will make lots of beginners into happy runners with this!
Ross
Hey Ross,
Thanks visiting out my site.
Best – Mike
Hi Mike! Yours is a great website! I am a few months shy of 70. I ran 100 miles a month for most of the 31 years I ran (age 31 to 62). I walk now and play tennis, do strength training 2 x week but I miss running. I’ve gained 15 lbs since I stopped on 1800 calories a day. They say running makes your metabolism more efficient but maybe it’s just age. Would this training program be good for me do you think?