Fitness guru Amy Dixon shares her weight loss and running plan with Women's Health

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

Monday One walk for 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes. Stretch.

Tuesday
Tone Zone Strength Training Program.
Stretch.

Wednesday
Walk for 10 minutes.
For the next 8 minutes, alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.

Thursday
Rock Solid Abs Strength Training Program.
Stretch.

Friday
Walk 8 minutes. Then, for the next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.

Saturday
Rest Day (hooray!)

Sunday
Walk 6 minutes.
Next 12 minutes alternate running 2 minutes and walking 2 minutes.
Walk 2 minutes.
Stretch.


Week Two

Monday
Walk 10 minutes.
Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 5 minutes.
Stretch

Tuesday
Tone Zone Strength Training Program.
Stretch.

Wednesday
Walk 10 minutes.
Next 12 minutes alternate running 1 minute and walking 1 minute.
Walk 3 minutes.
Stretch.

Thursday
Rock Solid Abs Strength Training Program.
Stretch.

Friday
Walk 10 minutes. Next 12 minutes alternate running 2 minutes and walking 1 minute.
Walk 3 minutes.
Stretch.

Saturday
Rest Day

Sunday
Walk 8 minutes.
Next 15 minutes alternate running 2 minutes and walking 1 minute.
Walk 2 minutes.
Stretch.



Week Three

Monday
Walk 10 minutes.
Next 10 minutes alternate running for 1 minute and walking for 1 minute.
Walk 10 minutes.
Stretch.

Tuesday
Tone Zone Strength Training Program.
Stretch.

Wednesday
Walk 10 minutes.
Next 15 minutes, alternate running for 1 minute and walking for 1 minute.
Walk 5 minutes.
Stretch.

Thursday
Rock Solid Abs Strength Training Program.
Stretch.

Friday
Walk 10 minutes.
Next 15 minutes alternate running 2 minutes with walking 1 minute.
Walk 5 minutes.
Stretch.

Saturday
Rest Day

Sunday
Walk 5 minutes.
Next 21 minutes, alternate running for 2 minutes and walking for 1 minute.
Walk 4 minutes.
Stretch.


Week Four

Monday
Walk 5 minutes.
Next 20 minutes alternate running for 3 minutes and walking for 1 minute.
Walk 5 minutes.
Stretch.

Tuesday
Fast Movers Strength Training Program.
Stretch.

Wednesday
Walk 4 minutes.
Next 24 minutes, alternate running for 5 minute and walking for 1 minute.
Walk 2 minutes.
Stretch.

Thursday
Fast Movers Strength Training Program.
Stretch.

Friday
Walk 4 minutes.
Next 24 minutes alternate running 5 minutes with walking 1 minute.
Walk 2 minutes.
Stretch.

Saturday
Rest Day

Sunday
Walk 5 minutes.
Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes.
Walk 3 minutes.
Stretch.


Week Five

Monday
Walk 5 minutes.
Run 10 minutes.
Walk 5 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.

Tuesday
No Gear Here Strength Training Program.
Stretch.

Wednesday
Walk 5 minutes.
Run 12 minutes.
Walk 3 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.

Thursday
Fast Movers Strength Training Program.
Stretch.

Friday
Walk 10 minutes.
Run 15 minutes.
Walk 5 minutes.
Stretch

Saturday
Rest Day

Sunday
Walk 6 minutes.
Run 18 minutes.
Walk 6 minutes.
Stretch.


Week Six

Monday
Walk 5 minutes.
Run 20 minutes.
Walk 5 minutes.
Stretch.

Tuesday
No Gear Here Strength Training Program.
Stretch.

Wednesday
Walk 5 minutes.
Run 22 minutes.
Walk 3 minutes.
Stretch.

Thursday
Fast Movers Strength Training Program.
Stretch.

Friday
Walk 3 minutes.
Run 25 minutes.
Walk 2 minutes.
Stretch

Saturday
Rest Day

Sunday
Run 30 minutes.
Stretch.

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