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.

If you enjoyed this post, then make sure you subscribe to my e-mail list.

Best – Mike Cola

Fitness Contrarian

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