Walk to Run

An 8-week beginner program that gradually mixes in running until you can sustain a 20-minute jog. Start at a brisk walk, finish jogging.

Day 1

• Warm-up walk, 5 min
• Easy jog, 1 min
• Brisk walk, 2 min
• Easy jog, 1 min
• Brisk walk, 2 min
• Easy jog, 1 min
• Brisk walk, 2 min
• Easy jog, 1 min
• Brisk walk, 2 min
• Cool-down, 5 min

Day 2

• Warm-up walk, 5 min
• Easy jog, 2 min
• Brisk walk, 2 min
• Easy jog, 2 min
• Brisk walk, 2 min
• Easy jog, 2 min
• Brisk walk, 2 min
• Cool-down, 5 min

Day 3

• Warm-up walk, 5 min
• Easy jog, 2 min
• Brisk walk, 2 min
• Easy jog, 2 min
• Brisk walk, 2 min
• Easy jog, 2 min
• Cool-down, 5 min

4× 2 min jog

• Warm-up walk, 5 min
• Easy jog, 2 min
• Brisk walk, 2 min
• Easy jog, 2 min
• Brisk walk, 2 min
• Easy jog, 2 min
• Brisk walk, 2 min
• Easy jog, 2 min
• Cool-down, 5 min

4× 2.5 min jog

• Warm-up walk, 5 min
• Easy jog, 3 min
• Brisk walk, 2 min
• Easy jog, 3 min
• Brisk walk, 2 min
• Easy jog, 3 min
• Brisk walk, 2 min
• Easy jog, 3 min
• Cool-down, 5 min

3× 3 min jog

• Warm-up walk, 5 min
• Easy jog, 3 min
• Brisk walk, 2 min
• Easy jog, 3 min
• Brisk walk, 2 min
• Easy jog, 3 min
• Cool-down, 5 min

All programs