Walk to Run Program:

IntruderLS1 · 06-19-2007, 02:34 AM

I don't remember who it was several months ago who was trying to get their endurance up, but I recommended the walk to run program, and have finally gotten around to actually looking up the real deal and thought I'd post it up.

Great way to get yourself up and going in the fastest (safest) way possible.

Good luck to anybody interested!!!

The Walk/Run program is designed for the beginner runner and those
coming back from injury. This program starts at a slow pace, which will allow the body to gradually adapt to increased impact on the joints.

The Walk section of the workout should be done at a brisk pace. The Run section should be very comfortable and not a sprint at any time. The key to this program is not speed, but endurance. Let us help you build up to 30 minutes and farther, then you will be prepared to start the speed workouts.

The Walk/Run will go out on Tuesdays, but it is also recommended that the same workout be completed two more times during the week.

Week 1 -

Walk 4 minutes, Run 1 minute, repeat 6 timesJan 9

Week 2 -

Walk 3.5 minutes, Run 1.5 minutes, repeat 6 timesJan 23

Week 3 -

Walk 3 minutes, Run 2minutes, repeat 6 timesJan 30

Week 4 -

Walk 2 minutes, Run 3 minutes, repeat 6 timesFeb 6

Week 5 -

Walk 1 minutes, Run 4 minutes, repeat 6 timesFeb 13

Week 6 -

Walk 2 minutes, Run 6 minutes, repeat 4 timesFeb 20

Week 7 -

Walk 2 minutes, Run 8 minutes, repeat 3 timesFeb 27

Week 8 -

Walk 3 minutes, Run 12 minutes, repeat 2 timesMar 6

Week 9 -

Walk 2.5 minutes, Run 12.5 minutes, repeat 2 timesMar 13

Week 10 -

Walk 1 minutes, Run 14 minutes, repeat 2 timesMar 20

Week 11 -

Run 18 minutes, Walk 2 minutes, Run 10 minutesMar 27

Week 12 -

Run 30 Minutes!Apr 3
The workout should begin with slow walking building to brisk walking for warm-up. A stretch can then be done, to follow with the workout and finishing with a cool down. The cool down is very important and should not be forgotten!

Lastly, the program should be challenging and fun...Good Luck!!

vshayes · 06-19-2007, 02:52 AM

That was me that was talking about it. Thanks for the information!

06-19-2007, 02:52 AM	#2
vshayes Boss Administrator Join Date: Feb 2005 Location: Warner Robins, GA Posts: 19,777 Tokenz: 212,730	Re: Walk to Run Program: That was me that was talking about it. Thanks for the information! __________________ What I Wish For You My Sons What I wish for you today and every day there after, I wish for you the joys of life to come, I wish for you that the life you lead may be praised by God for now and always, I wish for you the knowledge to face life as it comes, I wish for you hope and wisdom that I have instilled in you to know the difference between right and wrong, I wish for you all the dreams and hope that you could ever imagine, I wish for you love for everlasting life.

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