6 week running program

August 15, 2013, 3:58 pm Amy Dixon womenshealth

Lose weight with this 6-week running training program for beginners.

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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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35 Comments

  1. Samantha11:57am Friday 18th October 2013 ESTReport Abuse

    This is fine for people that can already run - what about those of us who can't run for 60 seconds?

    Reply
  2. Noura05:13am Wednesday 25th September 2013 ESTReport Abuse

    Can i do this on a treadmill ? If yes, what number should the incline and speed be ? its kinda hard to run and walk in my area and im thinking of doing this at my University Gym Thanks in advance for the help

    Reply
  3. Glib09:45am Thursday 22nd November 2012 ESTReport Abuse

    There is only one fact about yoga that you need to remember. Yoga is totally overrated mystical mumbo-jumbo for people who are trying to avoid real cardiovascular exercise. Practitioners of ancient disciplines in exotic cultures do not hold any "secrets" unknown to modern physiology & sports science. Get over the fantasy.

    Reply
  4. sheila09:31am Saturday 21st January 2012 ESTReport Abuse

    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.

    Reply
  5. Joanne12:53pm Friday 26th March 2010 ESTReport Abuse

    I 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 Replies
  6. 04:36pm Sunday 07th March 2010 ESTReport Abuse

    I dont really know what 2 put here people ....?

    Reply
  7. mervin06:17pm Friday 15th January 2010 ESTReport Abuse

    Book_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.

    Reply
  8. belinda02:51am Friday 15th January 2010 ESTReport Abuse

    i reckon give it ago first complain later see the results first

    Reply
  9. Jacqui Walker12:20am Friday 15th January 2010 ESTReport Abuse

    Can someone please explain to me how this is for beginners or those who haven't run since they were 10. I could not run for one minute straight. What about me? I am not totally unfit and am quite strong. This seems quite unreasonable to me.

    Reply
  10. Jakob10:13pm Thursday 14th January 2010 ESTReport Abuse

    Book_Babe08, please for the love of god, don't follow 'mervins' plan. I can honestly guarantee that nothing good will come from it, and it will harm you. He is talking complete BS, and the fact that he is even suggesting starvation as a weight loss method shows he's ignorance. If you would really like some advice, I would gladly help. I am studying as a personal trainer and a health nutritionist, please feel free to contact me for any information you want, just click on my name and send a message and I will do my best to help.

    Reply

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