This plan is for those who do not run at all and are just starting out. Much of it is walking mixed with running to help you build endurance and work up to comfortably running 30 min continuously. In the later weeks there are strides. Strides are short fast runs for about 15-20 seconds with about 30-60 second rests between. Please contact us if you have any questions.
WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
|---|---|---|---|---|---|---|---|
| 1 | 10 min Easy Run 3 min Walk 10 min Easy Run 3 min Walk 10 min Easy Run 4 min Walk | Crosstrain 30 min | 2 min Walk 4 x 8 min Easy Run w/1 min rest 2 min Walk | Repeat Yesterday or Rest | 5 min Walk 20 min Easy 5 min Walk 10 min Easy 5 min Walk | 30 min Walk | Rest |
| 2 | 10 min Easy Run 3 min Walk 10 min Easy Run 3 min Walk 10 min Easy Run 4 min Walk | Crosstrain 30 min | 2 min Walk 4 x 8 min Easy Run w/1 min rest 2 min Walk | Repeat Yesterday or Rest | 5 min Walk 20 min Easy 5 min Walk 10 min Easy 5 min Walk | 30 min Walk | Rest |
| 3 | 3 min Easy Run 3 min Walk 10 x 2 min Easy Run w/1 min rest 4 min Walk | Crosstrain 30 min | 3 min Easy Run 3 min Walk 6 x 3 min Easy Run w/2 min rest 4 min Walk | Repeat Yesterday or Rest | 3 min Easy Run 3 min Walk 6 x 3 min Easy Run w/2 min Walk 4 min Walk | 3 min Easy Run 3 min Walk 20 x 1 min Easy Run w/30 sec Walk 4 min Walk | Rest |
| 4 | 3 min Easy Run 3 min Walk 10 x 2 min Easy Run w/1 min rest 4 min Walk | Crosstrain 30 min | 3 min Easy Run 3 min Walk 6 x 3 min Easy Run w/2 min rest 4 min Walk | Repeat Yesterday or Rest | 3 min Easy Run 3 min Walk 6 x 3 min Easy Run w/2 min Walk 4 min Walk | 3 min Easy Run 3 min Walk 20 x 1 min Easy Run w/30 sec Walk 4 min Walk | Rest |
| 5 | 10 min Easy Run 3 min Walk 10 min Easy Run 3 min Walk 10 min Easy Run 4 min Walk | Crosstrain 30 min | 2 min Walk 4 x 8 min Easy Run w/1 min rest 2 min Walk | Repeat Yesterday or Rest | 5 min Walk 20 min Easy Run 5 min Walk 10 min Easy Run 5 min Walk | 5 min Walk 20 min Easy Run 5 min Walk 10 min Easy Run 5 min Walk | Rest |
| 6 | 10 min Easy Run 3 min Walk 10 min Easy Run 3 min Walk 10 min Easy Run 4 min Walk | Crosstrain 30 min | 2 min Walk 4 x 8 min Easy Run w/1 min rest 2 min Walk | Repeat Yesterday or Rest | 5 min Walk 20 min Easy Run 5 min Walk 10 min Easy Run 5 min Walk | 5 min Walk 20 min Easy Run 5 min Walk 10 min Easy Run 5 min Walk | Rest |
| 7 | 30 min Easy Run 6 Strides 6 min Easy Run | Crosstrain 30 min | 10 min Easy Run 5 Strides 10 min Easy Run 5 Strides 10 min Easy Run | Repeat Yesterday or Rest | 30 min Easy Run 6 Strides 6 min Easy Run | 30 min Easy Run | Rest |
| 8 | 30 min Easy Run 6 Strides 6 min Easy Run | Crosstrain 30 min | 10 min Easy Run 5 Strides 10 min Easy Run 5 Strides 10 min Easy Run | Repeat Yesterday or Rest | 30 min Easy Run 6 Strides 6 min Easy Run | 30 min Easy Run | Rest |