So you’ve been sitting on the couch all winter and just realized that shorts wearing weather has arrived. Or maybe you’re finally motivated to tackle that months old new year’s resolution to get fit. Don’t be hard on yourself! The great thing is that NOW you’re ready to improve your health with exercise. Running provides a great workout because you don’t need an expensive gym membership or fancy equipment. It’s all you! Here’s a walk to run plan to help you ease into running.
For starters, give yourself 8-10 weeks to reach your goal. Plan on working out at a minimum three times per week for 30 minutes, or more often if your schedule allows it. If you need a visual reminder of your walk to run plan, here’s a great printable that you can download for free from PopSugar. Click HERE to download this chart that you can tape to your fridge and keep yourself motivated.
Begin and end every session with a 3-5 minute brisk walk to first warm up your muscles and later cool them down. In the beginning, you’ll start out walking more with brief running intervals. As your stamina and endurance improves, you’ll be running more. Here’s a sample 12 week walker to runner fitness plan from Women’s Running Magazine:
Week 1: Run 1 minute, walk 4 minutes. Repeat this interval 6 times.
Week 2: Run 2 minutes, walk 4 minutes. Repeat the interval 4 times.
Week 3: Run 4 minutes, walk 2 minutes. Repeat 5 times.
Week 4: Run 6 minutes, walk 2 minutes. Repeat 4 times.
Week 5: Run 8 minutes, walk 3 minutes. Repeat 3 times.
Week 6: Run 10 minutes, walk 1 minutes. Repeat 3 times.
Week 7: Run 13 minutes, walk 2 minutes. Repeat 2 times.
Week 8: Run 14 minutes, walk 2 minutes. Repeat 2 times.
Week 9: Run 18 minutes, walk 2 minutes, run 10 minutes.
Week 10: Run 20 minutes, walk 1 minutes, run 10 minutes.
Week 11: Run 25 minutes, walk 1 minutes run 5 minutes.
Week 12: Run 30 minutes.
Once you’ve hit your stride, or even if you just want to vary your workout a bit, you might want to add ROGA to your walk to run plan. ROGA (Run and yoga) is a fun workout that starts with a short run and ends with a great yoga session. ROGA is offered on the Santa Monica Pier on Saturdays (click here for more info), and if you stop by this summer you *just* might catch a glimpse of some of our hot, new custom Yogamatic mats. Hope to see you there!Share this post: