8 Week Plan to Go From Walking to Running

From Walker to Runner: 8 Week Plan

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So you've always wanted to take up running, but every time you've tried, you were exhausted after one minute. Not everyone is born to be a runner, and for most of us, it takes weeks of building up and training your body to get used to moving this way.

I believe any healthy person can go from being a walker to a runner, and this eight-week plan from Running.about.com can get you there. To take a peek at the weekly schedule read more.

Mon Tues Wed Thurs Friday Sat. or Sun.
Week 1 Walk 6 min., run 1 min.
Repeat 3 times (total 21 min.)
Repeat Monday's workout Repeat Monday's workout
Week 2 Walk 5 min., run 2 min.
Repeat 4 times (total 28 min.)
Repeat Monday's workout Repeat Monday's workout
Week 3 Walk 3 min., run 4 min.
Repeat 4 times (total 28 min.)
Repeat Monday's workout Repeat Monday's workout Repeat Monday's workout
Week 4 Walk 2 min., run 5 min.
Repeat 4 times (total 28 min.)
Repeat Monday's workout Repeat Monday's workout Repeat Monday's workout
Week 5 Walk 2 min., run 8 min.
Repeat 3 times (total 30 min.)
Repeat Monday's workout Repeat Monday's workout Repeat Monday's workout
Week 6 Walk 2 min., run 9 min.
Repeat 3 times (total 33 min.)
Repeat Monday's workout Repeat Monday's workout Repeat Monday's workout
Week 7 Walk 1 min., run 11 min.
Repeat 3 times (total 36 min.)
Repeat Monday's workout Repeat Monday's workout Repeat Monday's workout
Week 8 Walk 5 min., run 20 min., walk 5 min.
(total 30 min.)
Walk 5 min., run 23 min., walk 5 min.
(total 33 min.)
Walk 5 min., run 26 min., walk 5 min.
(total 36 min.)
Walk 5 min., run 30 min., walk 5 min.
(total 40 min.)

Once you're up to running 30 minutes straight, run that length of time four times a week for a few months. Once you have that down, you can start varying your running workouts.

Source

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