This program assumes that you are a couch potato and haven’t run before. It is also a rather aggressive approach to going from 0-60 in 12 weeks. A more conservative approach would be to take this same program and stretch it out over 28 weeks. There is no right or wrong way to approach your training. The rule is to listen to your body and find success at the end – not burn out in the beginning or middle of the program.
| Week | Day 1 | Day 2 | Day 3 |
| 1 | Alternate 60 sec jogging with 90 sec walking for 10 minutes | Alternate 60 sec jogging with 90 sec walking for 15 minutes | Alternate 60 sec jogging with 90 sec walking for 20 minutes |
| 2 | Alternate 60 sec of jogging with 90 sec of walking for 20 minutes | Alternate 90 sec of jogging with 60 sec of walking for 20 minutes | Alternate 90 sec of jogging with 60 sec of walking for 20 minutes |
| 3 | Alternate 90 sec of jogging with 60 sec of walking for 20 minutes | Alternate 90 sec of jogging with 60 sec of walking for 30 minutes | Alternate 90 sec of jogging with 60 sec of walking for 30 minutes |
| 4 | Alternate 90 sec of jogging with 60 sec of walking for 30 minutes | Alternate 120 sec of jogging with 60 sec of walking for 30 minutes | Alternate 120 sec of jogging with 60 sec of walking for 30 minutes |
| 5 | Alternate 3 minutes of jogging with 1 min of walking for 30 minutes | Alternate 3 minutes of jogging with 1 min of walking for 30 minutes | Alternate 3 minutes of jogging with 1 min of walking for 30 minutes |
| 6 | Jog ¼ mile; walk ¼ mile; jog ½ mile; walk ¼ mile; jog ½ mile; walk ¼ mile; jog ¼ mile; walk ¼ mile | Jog ¼ mile; walk ¼ mile; jog ½ mile; walk ¼ mile; jog ½ mile; walk ¼ mile; jog ¼ mile; walk ¼ mile | Jog ¼ mile; walk ¼ mile; jog ½ mile; walk ¼ mile; jog ½ mile; walk ¼ mile; jog ¼ mile; walk ¼ mile |
| 7 | Jog ½ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile; jog ½ mile; walk ¼ mile | Jog ½ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile; jog ½ mile; walk ¼ mile | Jog ½ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile; jog ½ mile; walk ¼ mile |
| 8 | Jog ½ mile; walk ¼ mile; jog ¾ mile; walk ¼; jog ¾ mile; walk ¼ mile | Jog ½ mile; walk ¼ mile; jog ¾ mile; walk ¼; jog ¾ mile; walk ¼ mile | Jog ½ mile; walk ¼ mile; jog ¾ mile; walk ¼; jog ¾ mile; walk ¼ mile |
| 9 | Jog ¾ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile | Jog ¾ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile | Jog ¾ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile; jog ¾ mile; walk ¼ mile |
| 10 | Jog 1 mile; walk ¼; jog 1 mile; walk ¼; jog ¾ mile; walk ¼ | Jog 1 mile; walk ¼; jog 1 mile; walk ¼; jog ¾ mile; walk ¼ | Jog 1 mile; walk ¼; jog 1 mile; walk ¼; jog ¾ mile; walk ¼ |
| 11 | Jog 1½ mile; walk ¼; jog 1½ mile; walk ¼ | Jog 1½ mile; walk ¼; jog 1½ mile; walk ¼ | Jog 2 mile; walk ¼; jog 1 mile; walk ¼ |
| 12 | Jog 2 ½ mile; walk ¼; jog ¾; walk ¼ | Jog 3 ½ | Jog 3 ½ |
How to Get Faster at Running
Getting faster at running is something many runners want to achieve. And there are several reasons why running faster may just be a good idea. Running faster doesn’t necessarily mean running more or adding more pounding to your knees and hips. In fact there are ways to run faster when you aren’t even running!