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8 Week Plan to Go From Walking to Running

From Walker to Runner: 8 Week Plan

June 8, 2009

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

17 Comments

besi0004 3 years 49 weeks

I honestly started of not being able to run....at all. It's all about perseverance and motivation. I just started up every day. I pushed myself and my body pushed right back. It's amazing what your body can and will do if only you try and try and try again until you succeed. I have been running under 2 months now, and I can do a solid 7-8 K.

PeachyKeen19 3 years 50 weeks

FionaF, could you be fatigued or dehydrated?

PeachyKeen19 3 years 50 weeks

This is awesome, thanks fit :)

PeachyKeen19 3 years 50 weeks

This is awesome, thanks fit :)

FionaF 3 years 50 weeks

I hit a walking plateau and want to give this a try, but I am out of breath after 30 secs and feel side stitches immediately.

psterling 3 years 50 weeks

I take my dog on a brisk walk every morning for half an hour and most days that's the only exercise I get. I've been thinking about ramping it up to daily runs but I was shocked that I could only make it half a block before I thought I'd die! I think I'll give this a shot but honestly, a half-hour straight run seems like a lofty goal for me.

margokhal 3 years 50 weeks

Renee, congrats! I'm doing the CT5K [Couch Potato to 5K] plan now! Starting week 2 on Wednesday...I don't think the 2 minutes of jogging will be so bad...But this one looks a lot harder than the CT5K! even though the Week 2 looks the same...I'll stick with one plan, though - don't want to overexert myself! :D

margokhal 3 years 50 weeks

Renee, congrats! I'm doing the CT5K [Couch Potato to 5K] plan now! Starting week 2 on Wednesday...I don't think the 2 minutes of jogging will be so bad... But this one looks a lot harder than the CT5K! even though the Week 2 looks the same...I'll stick with one plan, though - don't want to overexert myself! :D

doogirl 3 years 50 weeks

I've been looking for a plan like this that goes slowly, I'll be starting this soon!!!

hmweis1 3 years 50 weeks

I do intervals....5 minutes of walking, 3 minutes of running, but I'm planning on running in a 8 mile run next Memorial Day and I really want to train for it, so this sounds like a great way to get started!

kia 3 years 50 weeks

I used C25K after I was returning to activity following an accident and lengthy physical rehab program. C25K and programs like this are great for new runners and those who have to take it slow for whatever reason.

3 years 50 weeks

a year ago i couldn't run for three minutes straight. i did intervals like this (and others posted on your site!) to begin with. I also added really short intervals (sprint for 20 seconds, then jump to the side of the treadmill for 10 seconds - repeat 6-8 times) which helped, too. Now i can run 6 miles and i signed up for a Sept half marathon. Gradually building up is definitely the key!!

J Rabbit 3 years 50 weeks

I so need this! I'm gonna give it a try...

Spectra 3 years 50 weeks

When I first started running, this is sort of how I did it. I started out by just walking, then I added short bouts of running (usually I just ran as long as I could before I felt winded) and I just kept increasing the times I was running vs. walking. Pretty soon I could run 3/4 mile at a time and once I could do that, I just gradually increased my mileage.

hottpink 3 years 50 weeks

Go Renee! You rock!

hottpink 3 years 50 weeks

Go Renee! You rock!

Renees3 3 years 50 weeks

i followed the couch potato to 5K plan when I first started and it was AWESOME. I really was a couch potato and when I was done I really did run a 5k haha. I recommend it!

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17 Comments

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