Wednesday, April 6, 2011

Walk-to-Run Program

I had a request for more information about the walk-to-run program I mentioned in my last post so I thought I would share it here in case there are others who are interested.

The plan I use is a simple 30-minute program done three or four times a week.  The goal is to decrease the amount of time you walk during the half-hour session while at the same time increasing the amount of time you run until you can run the full 30 minutes without stopping.  Here is the breakdown of the weekly training:

Weeks 1 & 2: Walk 5 minutes, run 1 minute.  Repeat five times.
Weeks 3& 4:  Walk 4 minutes, run 2 minutes.  Repeat five times.
Weeks 5 & 6:  Walk 3 minutes, run 3 minutes.  Repeat five times.
Weeks 7 & 8:  Walk 2 minutes, run 4 minutes.  Repeat five times.
Weeks 9 & 10: Walk 1 minute, run 5 minutes.  Repeat five times.
Week 11:  Run 30 minutes!  YAY!

It is suggested that you spend two weeks on each time set but if a certain week is too easy it's okay to skip ahead or if a certain week continues to be difficult it's okay to stay on that for more than two weeks.  You'll know what's right for you.

Happy running!


Amanda Jo said...

Oooh awesome!! Thanks for this information. I've been looking for a walk/run program that's simple and not terribly time consuming. Can't wait to hear your progress!!

(LOVE the look of your blog!!)

Dana said...

Thanks! :)

Karen said...

I'm so excited you're doing this! "Walk to Run" programs are great, esp. for people like me who suck at running. It makes it seem doable. And, it's easy to see progress! Good luck!