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30-Minute Runner: Smart Training for Busy Beginners
The 30-Minute Runner , now updated and in paperback, takes a simplified approach to training, which is to break down everything into one thirty-minute session per day, a manageable segment for first-time runners and those who may be in decent shape but lead incredibly busy lives.
Everything in the book, including training schedules, techniques, and tips, is put forth purely in terms of minutes spent running, without any goal paces to worry about, mileage to keep track of, or anything to measure other than time spent out on the roads and trails. The book focuses on how to maximize those thirty critical minutes in order to achieve two primary shedding extra pounds and completing a 5K race.
Author Duncan Larkin, a certified Army Master Fitness Trainer, also covers topics like running for new moms, single-parent training, how to prepare to run your first race, race-day tips, how to train while on business travel, and taking it to the next level, running forty-five and sixty minutes a day (10K and half-marathon schedules). In addition to the running-based guidelines, The 30-Minute Runner also offers nutritional advice and core exercises that complement the thirty-minute runs.
Everything in the book, including training schedules, techniques, and tips, is put forth purely in terms of minutes spent running, without any goal paces to worry about, mileage to keep track of, or anything to measure other than time spent out on the roads and trails. The book focuses on how to maximize those thirty critical minutes in order to achieve two primary shedding extra pounds and completing a 5K race.
Author Duncan Larkin, a certified Army Master Fitness Trainer, also covers topics like running for new moms, single-parent training, how to prepare to run your first race, race-day tips, how to train while on business travel, and taking it to the next level, running forty-five and sixty minutes a day (10K and half-marathon schedules). In addition to the running-based guidelines, The 30-Minute Runner also offers nutritional advice and core exercises that complement the thirty-minute runs.
- GenresNonfictionFitness
168 pages, Paperback
Published April 27, 2021
64 people are currently reading
62 people want to read
About the author
Duncan Larkin
5 booksDuncan Larkin has tried to shoehorn as much as possible into his life. As a teenager, he was a Ham Radio Operator, Rotary Club foreign exchange student, Taekwondo white belt, linoleum-surface break dancer, often-pinned wrestler, and occasional school politician. As an adult, he's a West Point and U.S. Army Ranger School graduate, World War 1 painter, top-300 U.S. marathoner in 2006, and a father of four. He's almost been sucked out of a plane and was kicked out of his host family's house in Switzerland.
Duncan is the younger brother of New York Times best-selling author Pat Larkin. He's written numerous articles for nationwide periodicals such as Running Times, Marathon and Beyond, and Competitor Magazine online. In 2007, he covered the 100-Mile Himalayan Stage Race--a crazy adventure filled with fever, infection, and other near-death experiences.
Duncan is the younger brother of New York Times best-selling author Pat Larkin. He's written numerous articles for nationwide periodicals such as Running Times, Marathon and Beyond, and Competitor Magazine online. In 2007, he covered the 100-Mile Himalayan Stage Race--a crazy adventure filled with fever, infection, and other near-death experiences.
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Displaying 1 - 12 of 12 reviews
December 14, 2017
This book is a simple, easy book that explains how to get started in this fun, but challenging sport. The author explains the basics of running, and covers necessary (and unnecessary) equipment that one should buy. For example, you don't really need to buy a gym membership or a treadmill to get started.
I think the most valuable sections are the charts showing week-by-week training plans. The plans vary, depending on your running experience. Training Schedule 1 is for absolute beginners, whereas Schedule 3 is for those who have run a 5K before, but want to improve their time.
So all in all, I found THE 30-MINUTE RUNNER to be a good intro to the subject. The author writes well, and this book is an easy read. I really liked the "Motivation Tips" section. Good ideas like, "Treat Yourself," and "Run Different Places," and especially Tip #9, "Just One More Minute." There are a few photos illustrating some exercises.
Advance Review Copy courtesy of the publisher
I think the most valuable sections are the charts showing week-by-week training plans. The plans vary, depending on your running experience. Training Schedule 1 is for absolute beginners, whereas Schedule 3 is for those who have run a 5K before, but want to improve their time.
So all in all, I found THE 30-MINUTE RUNNER to be a good intro to the subject. The author writes well, and this book is an easy read. I really liked the "Motivation Tips" section. Good ideas like, "Treat Yourself," and "Run Different Places," and especially Tip #9, "Just One More Minute." There are a few photos illustrating some exercises.
Advance Review Copy courtesy of the publisher
June 24, 2018
I found this book by Duncan Larkin to be a great read on getting back in to running, for me, or starting running for beginners. His easy to follow information and suggestions made me excited to start running again.
Today I begin his Training Schedule 2 and I am excited to begin. I love that his number 1 rule is Doing Something is Better than Nothing. Just get outside and begin. The hardest part is getting out the door so shout it to the rooftops what you are doing and look to family and friends as your motivation.
I also love that his program is not working out each day. That you take a rest day between and build on each session. I believe that his schedule will help encourage new (and old injured) runners to develop their style and their running over time and not expect you to just go for broke. In building your sessions you will develop a love for running, not a hatred because of so much pressure to do something every day.
Thanks for the advice Duncan. I look forward to my new journey.
Today I begin his Training Schedule 2 and I am excited to begin. I love that his number 1 rule is Doing Something is Better than Nothing. Just get outside and begin. The hardest part is getting out the door so shout it to the rooftops what you are doing and look to family and friends as your motivation.
I also love that his program is not working out each day. That you take a rest day between and build on each session. I believe that his schedule will help encourage new (and old injured) runners to develop their style and their running over time and not expect you to just go for broke. In building your sessions you will develop a love for running, not a hatred because of so much pressure to do something every day.
Thanks for the advice Duncan. I look forward to my new journey.
November 4, 2019
Loved this book. Running is the perfect exercise for me because I travel so much for work and you can literally do it anywhere. But I was having trouble getting started. This approach was exactly what I needed, and I can't believe that now I'm training for races. It's been a life changer. Highly recommended!
September 19, 2018
I actually liked the book a lot and I'd give it 4.5 stars. The approach is close to my personal preference of slow but steady work. Having rest days as part of your schedule is a very important concept. I used to try to exercise every day and after a couple of days of no exercising i would stop the process. This week i restarted my workout routines with one major difference - there is a rest day. And i do believe this small aspect will actually help me build a solid habit of exercising.
The book offers other nices pieces of advice, especially for beginners. I would definitely recommend it to people who want to try running.
The book offers other nices pieces of advice, especially for beginners. I would definitely recommend it to people who want to try running.
January 11, 2018
A perfect book for people wanting to take up running. It focuses on running a 5K but there is advice for running longer distances as well. A running plan is included.
May 1, 2020
Read it run it
Good quick read. I've been running for a bit but I never got a hold on basics so this books is really useful and not overwhelming or confusing. Try it.
Good quick read. I've been running for a bit but I never got a hold on basics so this books is really useful and not overwhelming or confusing. Try it.
December 4, 2018
I took a lot of good things out of this book. Here are two examples:
• If you decide to keep a training log online or on paper, you could 1) write what you did (running, exercise, relax, other sport), 2) the day's temperature, 3) the wind speed and direction, 4) how you felt, especially if you had any pain or doubts, 5) hydration or dietary info if trying something new, 6) sleep pattern from night before, 7) how shoes feel, if they're new, for example, 8) how much time was needed for you to complete a certain distance.
• To run your first 5K, there are few essential items that you will absolutely need to buy. This includes 1) running shoes, 2) compression shorts (as a beginner, you have to prepare for the unfortunate fact that your body is going to rub together in places you never realized was possible), 3) a digital watch, 4) a hat, 5) refillable water bottle, 6) a few cheap bags of frozen peas (these aren't to eat, but rather are a cheap way to ice your body, and they are reusable ice packs for stiff, swollen, and sore limbs).
This book is a 4 star from me because I found a contradiction. For example, in the beginning of the book it says, "Don't ever go anaerobic. Monitor your breathing when you are running. If your breathing is pained or strained, slow down. Walking is OK. Get your breathing back under control so that you don't build up lactate in your muscles." but at the end it recommends, "Sprint to the finish line. Just suddenly changing the pace like this can also be a good way to shake things up. Just seeing the finish line can be an exhilarating experience. Give the spectators something to cheer about." So I don't know what's better! If someone explains this to me, I'll change my 4 star to 5 stars.
• If you decide to keep a training log online or on paper, you could 1) write what you did (running, exercise, relax, other sport), 2) the day's temperature, 3) the wind speed and direction, 4) how you felt, especially if you had any pain or doubts, 5) hydration or dietary info if trying something new, 6) sleep pattern from night before, 7) how shoes feel, if they're new, for example, 8) how much time was needed for you to complete a certain distance.
• To run your first 5K, there are few essential items that you will absolutely need to buy. This includes 1) running shoes, 2) compression shorts (as a beginner, you have to prepare for the unfortunate fact that your body is going to rub together in places you never realized was possible), 3) a digital watch, 4) a hat, 5) refillable water bottle, 6) a few cheap bags of frozen peas (these aren't to eat, but rather are a cheap way to ice your body, and they are reusable ice packs for stiff, swollen, and sore limbs).
This book is a 4 star from me because I found a contradiction. For example, in the beginning of the book it says, "Don't ever go anaerobic. Monitor your breathing when you are running. If your breathing is pained or strained, slow down. Walking is OK. Get your breathing back under control so that you don't build up lactate in your muscles." but at the end it recommends, "Sprint to the finish line. Just suddenly changing the pace like this can also be a good way to shake things up. Just seeing the finish line can be an exhilarating experience. Give the spectators something to cheer about." So I don't know what's better! If someone explains this to me, I'll change my 4 star to 5 stars.
February 12, 2021
2.5 stars
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May 15, 2021Good introduction to running for beginners. The schedules seem well adjusted and easy to follow.
September 13, 2021
Wow, what a great guide for any beginning runner! Whether you're busy or not, 20-30 minutes of walk/jog or walk/run can be a great workout. Highly recommend this book!
February 6, 2022
This book has a very simplified approach to finishing your first 5K. Was easy to read with good advice.
October 20, 2025
Thinking Day Finland 2025
Displaying 1 - 12 of 12 reviews