Ideally you will be comfortable walking 30 minutes 3 times a week before you start trying to get up and running with a programme like this.
Warm up and cool down and stretching is important, as is building up the amount of time you spend running and eventually reducing the amount of time you spend walking.
Before you know it you’ll be able to run 5k with ease!
YOUR RUNS WILL CONSIST OF 3 SECTIONS
1. 5 minute warm up
2. (Run : Walk for X minutes) repeated a certain amount of times
ie: (Run 1 min: Walk 1 min) x 10 or (Run 2 mins: Walk 2 mins) x 8
3. 5 minute cool down and stretching
30 seconds : 30 seconds
Walk : Slow Jog
Slow Jog : Butt Kicks
Slow Jog : High Kneees
Slow Jog : Side Steps (left)
Slow Jog : Side Steps (right)
6 WEEK RUN WALK PLAN (3 RUNS PER WEEK)
Wk1: (1R:1W) x 10, (1R:1W) x 10, (2R:2W) x 8
Wk2: (3R:3W) x 4, (3R:3W) x 4, (5R:3W) x 3
Wk3: (7R:2W) x 3, (7R:2W) x 3, (8R:2W) x 3
Wk4: (10R:2W) x 2 + 5, (10R:2W) x 2 + 5, (9R:1W) x 3
Wk5: (12R:2W) x 2 + 5, (12R:2W) x 2 + 5, 20R:5W:10R
Wk6: (15R:1W) x 2, (10R:1W) x 3, 5k!
5 minute slow jog/walk
For more information about how to get up and running see here: