If you can walk 3 mph for 20-30 minutes or more, and you feel like you could jog for 2 minutes at a time, then this is the plan for you. (If you have any doubts, check with your doctor.)
The Goal: to run 20 minutes nonstop without a walking break by slowly adjusting your run/walk ratio over time.
The Time Table: EVERY single day for 4 weeks. Then you can simply run 4x a week.
- If you feel like a slow walker, choose 3.0 mph for your walk breaks and do 4.8 for your jogging.
- If you can handle 3.5, do that speed for walking and do 5.0 for your runs.
The Warm-up and Cool-down:
- Always walk for a 3-minute warm-up. Do a quick 1-minute stretch (30 seconds for each leg). Start with your calf for about 6 seconds, then your shins, then your hamstrings, then hip, then quads. Switch legs.
- Cool down for 2-3 minutes at a slower walking pace. Slowly get your heart rate to come back down. Stretch again, but 1-2 minutes per leg, this time.
Day # Run-Walk Repeat Total Run Time
1, 2, 3 2-2 5x 20
4, 5, 6 2-1 7x 21
7, 8, 9 3-1 5x 20
10-12 4-1 4x 20
13-15 5-1 3x 18
16-18 6-1 3x 21
19-21 7-2 2x 18
22-24 8-2 2x 20
25-27 9-1 2x 20
Day 28! 20-0 1x 20
Congratulations! You've just walked yourself into 20 minutes of running! Now you can start working on speed OR distance, if you want. Happy running!
Keep on keepin' on...