Haven't run since you were 10? No sweat. This plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run. By the end, you'll be able to run 30 minutes without stopping and you'll be showing off a rock hard body under your running shorts.
Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week. And don't forget to stretch after each workout.
Week One
MondayOne Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes. Stretch.
TuesdayTone Zone Strength Training Program.
Stretch.
WednesdayWalk 10 minutes.
Next 8 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.
ThursdayRock Solid Abs Strength Training Program.
Stretch.
FridayWalk 8 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.
SaturdayRest Day
SundayWalk 6 minutes.
Next 12 minutes alternate running 2 minutes and walking 2 minutes.
Walk 2 minutes.
Stretch.
Week Two
MondayWalk 10 minutes.
Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 5 minutes.
Stretch
TuesdayTone Zone Strength Training Program.
Stretch.
WednesdayWalk 10 minutes.
Next 12 minutes alternate running 1 minute and walking 1 minute.
Walk 3 minutes.
Stretch.
ThursdayRock Solid Abs Strength Training Program.
Stretch.
FridayWalk 10 minutes. Next 12 minutes alternate running 2 minutes and walking 1 minute.
Walk 3 minutes.
Stretch.
SaturdayRest Day
SundayWalk 8 minutes.
Next 15 minutes alternate running 2 minutes and walking 1 minute.
Walk 2 minutes.
Stretch.
Week Three
MondayWalk 10 minutes.
Next 10 minutes alternate running for 1 minute and walking for 1 minute.
Walk 10 minutes.
Stretch.
TuesdayTone Zone Strength Training Program.
Stretch.
WednesdayWalk 10 minutes.
Next 15 minutes, alternate running for 1 minute and walking for 1 minute.
Walk 5 minutes.
Stretch.
ThursdayRock Solid Abs Strength Training Program.
Stretch.
FridayWalk 10 minutes.
Next 15 minutes alternate running 2 minutes with walking 1 minute.
Walk 5 minutes.
Stretch.
SaturdayRest Day
SundayWalk 5 minutes.
Next 21 minutes, alternate running for 2 minutes and walking for 1 minute.
Walk 4 minutes.
Stretch.
Week Four
MondayWalk 5 minutes.
Next 20 minutes alternate running for 3 minutes and walking for 1 minute.
Walk 5 minutes.
Stretch.
TuesdayFast Movers Strength Training Program.
Stretch.
WednesdayWalk 4 minutes.
Next 24 minutes, alternate running for 5 minute and walking for 1 minute.
Walk 2 minutes.
Stretch.
ThursdayFast Movers Strength Training Program.
Stretch.
FridayWalk 4 minutes.
Next 24 minutes alternate running 5 minutes with walking 1 minute.
Walk 2 minutes.
Stretch.
SaturdayRest Day
SundayWalk 5 minutes.
Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes.
Walk 3 minutes.
Stretch.
Week Five
MondayWalk 5 minutes.
Run 10 minutes.
Walk 5 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.
TuesdayNo Gear Here Strength Training Program.
Stretch.
WednesdayWalk 5 minutes.
Run 12 minutes.
Walk 3 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.
ThursdayFast Movers Strength Training Program.
Stretch.
FridayWalk 10 minutes.
Run 15 minutes.
Walk 5 minutes.
Stretch
SaturdayRest Day
SundayWalk 6 minutes.
Run 18 minutes.
Walk 6 minutes.
Stretch.
Week Six
MondayWalk 5 minutes.
Run 20 minutes.
Walk 5 minutes.
Stretch.
TuesdayNo Gear Here Strength Training Program.
Stretch.
WednesdayWalk 5 minutes.
Run 22 minutes.
Walk 3 minutes.
Stretch.
ThursdayFast Movers Strength Training Program.
Stretch.
FridayWalk 3 minutes.
Run 25 minutes.
Walk 2 minutes.
Stretch
SaturdayRest Day
SundayRun 30 minutes.
Stretch.
32 Comments
I agree with Stephanie. I want 2 get some of this weight off me so what have I got to loose. Nothing is impossible & if we don't give it ago we'll never knnow. And thats a great shot of someone running with all her life & energy.
ReplyI just wanted to say I am in my 2nd week now of this program, doing my second friday and I weight 92kgs, never before this ahve I run except for a little team sport running and I am managing, yes it is hard, yes it hurts, but I think this program if followed to the T, with no skipping days or toning exercises really can work. I mean I am super overweight and really achieving things, its so exciting. I am also 29 years old and a woman, just FYI.
2 RepliesI dont really know what 2 put here people ....?
ReplyBook_Babe08, the best thing to do is don't just listen to me neither jacob's nor em's. you consult a dietician and a marathon runner- they hav their own dietician. Being a participant in a marathon i've seen lots of runners ss young as 12 yrs old being allowed by marathon organizers to join the run. THEY ARE ALLOWED.
Replyi reckon give it ago first complain later see the results first
Reply