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Please be safe, consult with your physician before beginning any
new fitness plan.

Training Plans: Beginner Walk To Run

If you have been considering a running program but don’t know where to start, this program is for you. The next 12 weeks will be devoted to making the transition from walking to jogging (running at a leisurely pace). By the end of 12 weeks you will have developed a running base that will allow you to complete a 5K or to train for longer distances.

You will start walking at a moderate pace, about 17 minutes per mile. You will gradually increase your walking pace to about 13 - 16 minutes per mile. Then you will begin to add jogging. Your goal is to slowly make the transition from walking to jogging. Every week you will jog more and walk less.

Jogging may seem difficult at first, but the jog/walk approach will train your body to quickly adapt to the demands of running. You will notice that some weeks you work out 3 days and some weeks you work out 4 days. The program is designed to challenge your body by increasing the work load and giving it adequate rest and recovery. The important thing is to listen to your body. Take a day off if you need additional rest. Jog a little more if you feel good.

By the end of the program you will be able to jog 20 minutes without stopping. This gives you a solid aerobic base to participate in fun runs. You will look better, feel better and be on your way to running. You will have made the transition from walker to runner.

Running is a convenient and inexpensive form of exercise. All you need is a good pair of running shoes. Specialty running stores will help you get the shoe that is right for you.

Mon Tues Wed Thur Fri Sat Sun
1 Rest Walking
Moderate
30 Mins
Rest Walking
Moderate
30 Mins
Rest Walking
Moderate
30 Mins
Rest
2 Walking
Moderate
30 Mins
Rest Walking
Moderate
30 Mins
Rest Walking
Moderate
30 Mins
Rest Walking
Moderate
30 Mins
3 Rest Walking
Fast
45 Mins
Rest Walking
Fast
45 Mins
Rest Walking
Fast
45 Mins
Rest
4 Walk 4 Mins
Jog 2 Mins
Repeat 5 Times
Rest Walk 4 Mins
Jog 2 Mins
Repeat 5 Times
Rest Walk 4 Mins
Jog 2 Mins
Repeat 5 Times
Rest Walk 4 Mins
Jog 2 Mins
Repeat 5 Times
5 Rest Walk 3 Mins
Jog 3 Mins
Repeat 6 Times
Rest Walk 3 Mins
Jog 3 Mins
Repeat 6 Times
Rest Walk 3 Mins
Jog 3 Mins
Repeat 6 Times
Rest
6 Walk 2 Mins
Jog 4 Mins
Repeat 6 Times
Rest Walk 2 Mins
Jog 4 Mins
Repeat 6 Times
Rest Walk 2 Mins
Jog 4 Mins
Repeat 6 Times
Rest Walk 2 Mins
Jog 4 Mins
Repeat 6 Times
7 Rest Walk 2 Mins
Jog 6 Mins
Repeat 4 Times
Rest Walk 2 Mins
Jog 6 Mins
Repeat 4 Times
Rest Walk 2 Mins
Jog 6 Mins
Repeat 4 Times
Rest
8 Walk 3 Mins
Jog 8 Mins
Repeat 3 Times
Rest Walk 3 Mins
Jog 8 Mins
Repeat 3 Times
Rest Walk 3 Mins
Jog 8 Mins
Repeat 3 Times
Rest Walk 3 Mins
Jog 8 Mins
Repeat 3 Times
9 Rest Walk 3 Mins
Jog 10 Mins
Repeat 3 Times
Rest Walk 3 Mins
Jog 10 Mins
Repeat 3 Times
Rest Walk 3 Mins
Jog 10 Mins
Repeat 3 Times
Rest
10 Rest Walk 4 Mins
Jog 15 Mins
Repeat 2 Times
Rest Walk 4 Mins
Jog 15 Mins
Repeat 2 Times
Rest Walk 4 Mins
Jog 15 Mins
Repeat 2 Times
Rest
11 Rest Walk 4 Mins
Jog 18 Mins
Repeat 2 Times
Rest Walk 4 Mins
Jog 18 Mins
Repeat 2 Times
Rest Walk 4 Mins
Jog 18 Mins
Repeat 2 Times
Rest
12 Rest Walk 5 Mins
Jog 20 Mins
Repeat 2 Times
Rest Walk 5 Mins
Jog 20 Mins
Repeat 2 Times
Rest Walk 5 Mins
Jog 20 Mins
Repeat 2 Times
Rest

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2 Comments: :

Beginner Walk To Run

August 19th, 2008 7:56 am

totto says:

Ran in the JUly 4th Pitman 4 miler did good, jogged without stoping and did not finish last. Actually my friend finished last 2,500 runners. Did 11:30 minute miles and ran up two long hills. Making progress.

May 13th, 2009 1:57 pm

gettingnshape says:

My first week, online, And trying this progarm, I feel great!!!!!!!!

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