ARTICLES, TIPS, TRAINING & GENERAL ADVICE

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.

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