If your excuse not to run is that you’ll run out of steam in 2 minutes, you’ll have to think again. “New runners are prone to go out too hard and too fast,” says Health’s Girls Gotta Move Running Club coach Jenny Hadfield, who directs Run Like a Girl clinics. “The key is to start slow and think long-term.”
With our Walk-to-Run plan (below), you’ll do a walk-run combo for 8 weeks, leading up to the day when you can comfortably run 5 miles without stopping. Whatever your goal—working with friends to get up to 10 miles a week or losing 10 pounds in 3 months—remember that walking is an important part of the running experience. It gives your body a chance to recuperate before you expend more energy. And, of course, it gives you more breath to chat and enjoy yourself.
We asked Hadfield, who stars in the Run for Fun DVD (MPH Entertainment Inc., 2006), to design an 8-week plan that seamlessly transitions walkers into runners. It combines walk-run intervals, cross-training, and rest days to give your body a break from running. Caveat: To begin this program you should be already exercising three times a week for 30 minutes each. If not, start walking 30 minutes 3 to 4 times a week and work up to 45 to 60 minutes for at least 8 to 10 weeks. Then you can begin running for 1 minute every couple of minutes, until you’re able to run for 4 minutes straight.
Weeks 1 and 2
- 3 times a week for 30 minutes: Run 4 minutes, walk 2 minutes; repeat 5 times
- Do 30 minutes of other exercise on alternate days; rest one day
Week 3
- 3 times a week for 35 minutes: Run 5 minutes, walk 2 minutes; repeat 5 times
- Do 30 minutes of other exercise on alternate days, such as yoga, swimming, weighlifting; rest one day
Weeks 4 and 5
- 3 times a week for 32 minutes: Run 6 minutes, walk 2 minutes; repeat 4 times
- Do 30 minutes of other exercise on alternate days; rest one day
Week 6
- 3 times a week for 36 minutes: run 8 minutes, walk 1 minute; repeat 4 times
- Do 30 minutes of other exercise on alternate days; rest one day
Weeks 7 and 8
- 3 times a week for 33 minutes: run 10 minutes, walk 1 minute; repeat 3 times
- Do 30 minutes of other exercise on alternate days; rest one day
If you want to run a 5K race, add 2 days of rest in week 8 and run continuously for 20 minutes the last training day. Rest one day before the race. Then go for it!
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Comments (20)
where do I find people in the Westminster, MD area to hook up with to run?
Anyone in So. Oregon willing to start a group?
Mitch, where are you located in Southern Oregon? I’m in Klamath Falls.
How can I locate other beginning runners in West Houston TX?
I just moved to Vegas and am looking for a walking partner.
Hi Terri,
Welcome to Vegas
We are starting a walking club that will walk at 5:30 Am We are in the southwest part of town, Silverado Ranch and Maryland Pky email wildatcurves@aol.com if you can join us We are getting ready for the Santa Run here in December for Oppertunity Village. Also we are going for the Gunniss World record of the most Santas Dressed up for a walk, we need 10,000 to beat England It is a charity event to help raise funds for their Center here in town and then on Sunday is the LV Marthon. Also in October we do the Race for American Cancer Socity BC awarness!! Come join in we will wake you up! Every one welcome Linda
Looking for someone to walk/jog with in the Warner Robins, GA area.
Trying to find other beginning runners in Floral Park NY. Anyone know where I can find them?
I’m trying to find (or start) a walking/running club in Groveton, TX. Need help!!
Im looking for someone to walk/jog with in Lansing, IL.
Where do I find a running partner my zip code is 90247. I am a beginner
I am 44 years old 5 5′ and 160 pounds. Why if I increased my distance (with intervals) to 5 miles p/h and lower my calorie intake to 1000-12000 a day, still can’t loose weight? What am I doing wrong? Do I need to consider taking fat burners?
Planning is the best way. Here the running is very nice. We must start step by step.
1. First day – Running for 15min.
2. Second day – Running for 30min.
3. Third day- Running for 45min.
Like this our stamina will boost up. I also suggest for little bit yoga for mind & peace. Yoga is the best if we practice.
For Health tips :- http://www.easy16.com
I NEED A WALKING PARTNER, COCONUT CREEK FL.
I am looking for a walking partner in Coconut Creek also
Hi Joanne,
I live in coconut creek and i’m looking for a running/ walking partner, please let me know if you are interested.
I am looking for a walking partner/beginning runner partner in Ripon, WI
I have been doing the walk to run program and I am on week 8, where do I go from there? I run on the treadmill and I am not sure how to proceed.
I need a walk partner,just starting working my way up to running. Euclid, OH.
Looking for a walking partner 97405