Does 30 minutes of non-stop jogging feel like a marathon? Then you’ve come to the right place, because we’ve created a 14-day jogging guide for you. With its help, you can run for 30 minutes straight in just two weeks.

New running shoes have been bought and the sports outfit is also ready and yet you can’t master a run without a break? Don’t worry, it’s not uncommon for untrained runners. But with a bit of training, you’re guaranteed to be able to improve your condition and stamina and jog for 30 minutes at a time.

If it hasn’t worked out so far, it’s probably not because you’re unsuitable as a runner, but because you’re using the wrong training strategy. You have to approach your goal slowly and not immediately reach your goal on the first run.

We have put together a 14-day guide for you so that you can see training success within a very short time. This is the perfect start if you are a beginner and want to finally complete a run without a break. We also give you some valuable tips that can be useful when running.

Running is not only good for burning fat and boosting your metabolism, it is also an effective way to strengthen your cardiovascular system. In addition, the immune system and psyche benefit from regular running training.

If you are often stressed in everyday life, regular jogging can provide balance and thus reduce your stress level.

The advantage of running as a sport is the inexpensive equipment. The only thing you should not save on is the shoes. Sufficient cushioning and a good fit are important here.

Depending on the terrain you are running on, a shoe with a profile is helpful. It is best to get advice on this from a specialist shop.

If you also jog in bad or cold weather, special running clothes make sense. Your running clothes should definitely be breathable. Also, keep in mind that while it may be cold at first, your body heats up as you run. We therefore recommend the onion principle.

Training: Eight easy three-minute jogs with two-minute walk breaks in between.

You probably know it: you are totally motivated at the beginning and absolutely want to complete the first run without a break. But after a short time you realize that you have run much too fast and have no strength left.

The key to success here is walking breaks. This may sound contradictory, since you want to be able to run without a break, but those breaks are necessary at the beginning.

That’s why we’ve designed this guide so that a run interval is always followed by a walk break. The advantage is that the body is not subjected to great exertion when walking, but at the same time it does not shut down completely, as is the case when standing or sitting down.

So on the first day you start with three-minute running intervals and then walk for two minutes. When running, you should make sure that your speed is not too high.

Even if you find that the three-minute runs are not difficult for you, you should not do without the walking intervals. After all, you want to continuously improve your condition and avoid painful sore muscles if possible.


Training break after just one day of training? Yes, you read it right. The second day is for regeneration, even if you don’t feel like you need a break. Overall, this depends on various factors such as body weight, age and fitness level. So, on the second day, consciously take a break from training.

Training: Jog for five minutes six times, with two-minute walk breaks in between.

After the non-training day, the duration of the running intervals is increased. Now you run five minutes at a time, the walking breaks in between are again two minutes long.

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Training break with stretching

On day 4 it’s time for a break again. However, you can still go for a long walk or stretch your muscles.

If you already feel the first two running units, stretching can be useful to relieve muscle hardening and thus ensure better well-being. Here you can also use a foam roller as an aid.

It is best if you stretch on non-training days, after training is also possible. Before training, on the other hand, no static stretching exercises should be carried out, but at most dynamic ones.

Contrary to popular belief, stretching does not prevent injury. However, it ensures better mobility and an optimized body feeling. The latter is very important in sport, as it allows you to better assess your own performance and thus know your limits. This can also help prevent injuries.

Training: Run five times for six minutes, walk for three minutes in between.

On day 5, the running intervals are increased by one minute to six minutes. In between walk three minutes.

You may have already found a nice running route that suits the time. But if you still have to walk a little way home at the end, that’s no problem. On the contrary, by walking you give your body time to shut down. This is much better than sitting or even lying down.

In principle, any route can become your running route. However, routes without pedestrian crossings are particularly recommended, as otherwise you may have to take an unwanted break there.


After the last run, it’s time for a break again. Even if you feel like you don’t need one, you should stick to the plan.

Instead, you can theoretically deal with your training. Many runners have a watch that measures heart rate during training and an app that tracks training progress. This would allow you to monitor both your progress and the load during your workout and adjust your pace if necessary.

Training: jog for eight minutes four times, walk for three minutes in between.

On day 7, you’re already jogging for eight minutes at a time. Now half of the 14-day guide is done. By now you can certainly assess how various factors can affect your running performance.

Try to note important factors. Using a running journal or fitness tracker can help. Things to consider about your run:


On the eighth day, take another break from training. This is important because muscles only grow in the regeneration phase and not during training.

Sleep is particularly important here, as your body regenerates most effectively during sleep. Sleep seven to nine hours a day so that your cells can regenerate and the information of the day can be processed properly.

Training: Run for ten minutes at a time, three running sessions and four-minute walk breaks in between.

On day 9, you’re already running for ten minutes at a time. After this duration, many runners find the run comfortable because the muscles are now warmed up. If you feel like it, you can now also run a little faster.

Also interesting: Too cold, too dark? Doesn’t exist!: This is how you motivate yourself to exercise in winter

Training break: walking, yoga or alternating showers

A break from training is not the same as doing nothing. Walks are very good for your body, as are contrast showers or yoga. Especially the latter can help to relax.

Training: Two running intervals of 15 minutes each, walking for four minutes in between.

On the eleventh day you are already running for 15 minutes at a time. You are getting closer to your goal. Only a short walk separates you from the target 30 minutes. At best, you will still feel fit after 15 minutes, even if you then take a break.

Training, but no running training

When you’re not running, it’s a good idea to do other sports. Swimming and cycling are good complements to running because they increase endurance and relieve stress on the knee joints.

Strength training can also strengthen your legs and torso and thus increase your running performance. However, you should take it easy and avoid excessive cardio on your non-running days. This could have a negative effect on your next running session.

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Training: Run for 30 minutes at a time

On day 13 the time has finally come: Today you jog for 30 minutes at a time for the first time. But you shouldn’t try desperately to persevere if you can’t. Slow down first and, if necessary, take a short walk break. You can do it!

You made it, your first 30 minute run is done. So that you don’t fall behind again, you should stay on the ball and set yourself new goals.

But first try running the 30 minutes a few more times before setting higher goals. First of all, increase your speed. You can then extend the route. But be careful not to set unrealistic goals, as this will only make you lose interest quickly.

You should maintain the rhythm of running and rest days so that your body can recover in between. It also helps keep you motivated.

If you injure yourself while exercising, remember the LUCKY rule. This is as follows: Rest, Ice, Compression, Elevation.

In addition, you should not continue training with acute pain, but postpone the training. Do not start again until you are pain free.