Facebook Pixel

The Run/Walk Program

Rate This

If you're a walker wanting to get into running, I found a great program to get you there. It was in my March/April 2009 issue of Women's Running magazine.

This is a ten week program where you workout four days out of the week. Before beginning you should be able to walk briskly for 20 minutes. You should also always consult a physician before beginning an exercise program.

* Week One: 5-min warm-up, 4 x (5 min walk + 2 min run)
* Week Two, 5 min warm-up, 4 x (5 min walk + 3 min run)

* Week Three, 5 min warm-up, 3 x (5 min walk + 5 min run)
* Week Four, 5 min warm-up, 2x (5 min walk + 8 min run)
* Week Five, 5 min warm-up, 2 x (5 min walk + 10 min run)
* Week Six, 5 min warm-up, 2 x (5 min walk + 12 min run)
* Week Seven, 5 min warm-up, 2 (5 min walk + 14 min run)
* Week Eight, 5 min warm-up, 2 x (5 min walk + 16 min run)
* Week Nine, 5 min warm-up, 2 x (5 min walk + 18 min run)
* Week Ten, 5 min warm-up, 40 min run

Here you go. 4 x (5 min walk + 2 min run) means you walk for 5 minutes then you run for two minutes and repeat again 4 times. Each week try and do the workout four times, but be sure to take it slow and get plenty of rest. Good Luck!

Add a CommentComments

There are no comments yet. Be the first one and get the conversation started!

Enter the characters shown in the image.
By submitting this form, you agree to EmpowHER's terms of service and privacy policy

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.


Get Email Updates

Fitness Guide

Have a question? We're here to help. Ask the Community.


Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!