YOU'LL DO running workouts, alternated with walking and cross-training to work different muscles, condition your body for higher impact, and prevent injury.
Run 3x/WEEK Run the given distance (see chart below), taking walking breaks as needed. If you can run only 15 to 30 seconds at a time to start, that's okay. Stop before you're out of breath, walk until you've recovered, and then return to running. Gradually you'll be able to go longer, until, after 6 weeks, you can cover a full 3 miles without walking. (You don't have to be able to run the entire distance to progress each week.)
Cross-Train 1x/WEEK Incorporating different types of workouts helps beat boredom and prevents injury by exercising different muscles. Try swimming to beat the heat and tone your upper body, yoga to stretch and relax your muscles, or cycling to give your legs a break from impact.
Try these stretches to help improve your walking and running.
More: Mix It Up
Workout Schedule
WEEKS 1-6
MON Run 1.5 miles* Run 1.75 miles* Run 2 miles* Run 2.25 miles* Run 2.5 miles* Run 2.75 miles*
TUE Crosstrain Crosstrain Crosstrain Crosstrain
WED Run 1.5 miles* Run 1.75 miles* Run 2 miles* Run 2.25 miles* Run 2.5 miles* Run 2.75 miles*
THU Rest Rest Rest Rest Rest Walk 30 min
FRI Run 1.5 miles* Run 1.75 miles* Run 2 miles* Run 2.25 miles* Run 2.5 miles* Run 3 miles*
SAT Walk 30 to 60 min Walk 35 to 60 min Walk 40 to 60 min Walk 45 to 60 min Walk 50 to 60 min Walk 30 to 45 min
SUN Rest Rest Rest Rest Rest Rest
*Begin and end each workout with 5 minutes of easy walking.
Try this 4-week walk/run program and watch the pounds melt off.