“Budd's 12 Stages of Running for Beginners Repeat each workout at least three or four times in a week before moving on to the next stage. Stage 1: Build up to 30 minutes of nonstop walking. Stage 2: Walk for 4 minutes. Run for 1 minute. Repeat that sequence four more times. End with 4 minutes of walking. Total workout time: 29 minutes, 5 of which are running. Stage 3: Walk for 4 minutes. Run for 2 minutes. Repeat that sequence four more times. End with 3 minutes of walking. Total workout time: 33 minutes, 10 of which are running. Stage 4: Walk for 3 minutes. Run for 3 minutes. Repeat that sequence four more times. End with 3 minutes of walking. Total workout time: 33 minutes, 15 of which are running. Stage 5: Walk for 2 minutes 30 seconds. Run for 5 minutes. Repeat that sequence three more times. End with 3 minutes of walking. Total workout time: 33 minutes, 20 of which are running. Stage 6: Walk for 3 minutes. Run for 7 minutes. Repeat that sequence two more times. End with 3 minutes of walking. Total workout time: 33 minutes, 21 of which are running. Stage 7: Walk for 2 minutes. Run for 8 minutes. Repeat that sequence two more times. End with 3 minutes of walking. Total workout time: 33 minutes, 24 of which are running. Stage 8: Walk for 2 minutes. Run for 9 minutes. Repeat that sequence one more time. Then walk for 2 minutes, run for 8 minutes. End with 3 minutes of walking. Total workout time: 35 minutes, 26 of which are running. Stage 9: Walk for 1 minute. Run for 9 minutes. Repeat that sequence two more times. End with 3 minutes of walking. Total workout time: 33 minutes, 27 of which are running. Stage 10: Walk for 2 minutes. Run for 13 minutes. Repeat that sequence one more time. End with 3 minutes of walking. Total workout time: 33 minutes, 26 of which are running. Stage 11: Walk for 2 minutes. Run for 14 minutes. Then walk for 1 minute, run for 14 minutes. End with 3 minutes of walking. Total workout time: 34 minutes, 28 of which are running. Stage 12: Walk for 3 minutes (or until you're good and ready). Then run for 30 minutes nonstop. End with 3 minutes of walking. Total workout time: 36 minutes, 30 of which are running.”