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30-day Running Schedule for Starters

Lace up those shoes and take it one step at a time
Choose a date to start your challenge. Don’t stress—things get easier once you have momentum, and nothing beats the joy of clicking ‘Done’!
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Reset calendar
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Choose a start date:
Wed, Sep 8, 2021
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If you're a beginner who's interested in running or the casual runner who wants to increase their performance, this running challenge is perfect for you!
Exercise calendar
Day 1
9/9/2021
Walk 1/2 mile for 10 minutes
Done
Day 2
9/10/2021
Walk 3/4 Mile for 15 minutes
Done
Day 3
9/11/2021
Walk 1 mile for 20 minutes
Done
Day 4
9/12/2021
Walk 1.5 miles for 25 minutes
Done
Day 5
9/13/2021
Walk 2 miles for 30 minutes
Done
Day 6
9/14/2021
Walk 2.5 Miles for 35 minutes
Done
Day 7
9/15/2021
Walk 3 miles for 40 minutes
Done
Day 8
9/16/2021
Get some R & R!
Done
Day 9
9/17/2021
Run .75 mile at a 4.5 mph pace for 3 minutes and 20 seconds
Done
Day 10
9/18/2021
Run .75 mile at a 4.5 mph pace for 6 minutes and 40 seconds
Done
Day 11
9/19/2021
Run 1 mile at a 4.5 mph pace for 10 minutes
Done
Day 12
9/20/2021
Ride a bike, repeatedly walk up and down a flight of stairs, do power yoga, etc.
Done
Day 13
9/21/2021
Keep it up!
Done
Day 14
9/22/2021
Run .75 mile at a 5 mph pace for 9 minutes
Done
Day 15
9/23/2021
Run 1 mile at a 5 mph pace for 12 minutes
Done
Day 16
9/24/2021
Run 1.25 miles at a 5 mph pace for 15 minutes
Done
Day 17
9/25/2021
Run 1.5 miles at a 5 mph pace for 18 minutes
Done
Day 18
9/26/2021
Run 1.75 miles at a 5 mph pace for 21 minutes
Done
Day 19
9/27/2021
Take a Zumba or Afro Beats class - try out something new!
Done
Day 20
9/28/2021
Call family or friends you haven’t spoken to in a while and mention you’re participating in Ragnar—
Done
Day 21
9/29/2021
Run 1.5 miles at a 5.5 mph pace for 16 minutes and 30 seconds
Done
Day 22
9/30/2021
Run 1.75 miles at a 5.5 mph pace for 19 minutes and 30 seconds
Done
Day 23
10/1/2021
Run 2 miles at a 5.5 mph pace for 22 minutes and 30 seconds
Done
Day 24
10/2/2021
Run 2.25 miles at a 5.5 mph pace for 24 minutes and 30 seconds
Done
Day 25
10/3/2021
How about an HIIT class or a random online fitness youtube?
Done
Day 26
10/4/2021
Almost there! How about going to a local swimming pool or the beach?
Done
Day 27
10/5/2021
Run 2.5 miles at a 6 mph pace for 25 minutes
Done
Day 28
10/6/2021
Run 2.75 miles at a 6 mph pace for 27 minutes and 30 seconds
Done
Day 29
10/7/2021
Remember to breathe! And maybe even meditate
Done
Day 30
10/8/2021
Run 3 miles at a 6 mph pace for 30 minutes
Done
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Day Type
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