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Walking to Jogging: Training for the Beginner - Six Week Schedule

Six-Week Schedule

Use the following schedule as a guideline for your transition from walking to running. You'll notice that no distances are listed. For now, don't worry about miles. They can be a pain for beginners to measure, and knowing how far you've gone each day can create unnecessary pressure to improve each time you run. Remember, if any day feels too hard, take a break, and then repeat that workout until it feels comfortable.

Week 1
Walk 10 minutes to begin and end each 30-minute session. Alternate between walking and running for the middle 10 minutes, starting the week with running segments of a minute or less and working up to 2-minute segments.
Goal by week's end: 2-minute running segments.

Week 2
Walk 8 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 14 minutes, starting the week with 2-minute jogging segments and working up to 4-minute running segments.
Goal by week's end: 4-minute running segments.

Week 3
Walk 5 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 20 minutes, starting the week with 4-minute jogging segments and working up to 6-minute running segments.
Goal by week's end: 6-minute running segments.

Week 4
Walk a few minutes to begin. Run 7 minutes. Walk until rested. Run 7 minutes. Walk the rest of the half-hour. As the week progresses, extend the running portions by 1 minute at a time, aiming for 10-minute runs by the end of the week.
Goal by week's end: two 10-minute running segments.

Week 5
Walk 3 minutes, then run 12 minutes, then repeat. By the end of the week, walk 3 minutes, run 15 minutes, walk until rested, then run the rest of the session.
Goal by week's end: a 15-minute running segment.

Week 6
Walk 5 minutes to begin and end the workout. Run the 20 minutes in the middle. As the week progresses, cut back on the walking portion at the beginning and end.
Goal by week's end: 30 minutes of continuous running.

"Runner's World Complete Book of Women's Running" by Dagny Scott. (2000) p. 46-48


Fri. Sep 21, 7:33pm

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Training Schedule

This is Similar to how Hope and I started
You'll be blowin past the WALKERS in NO time ;o)

Saturday, September 22, 2007, 12:16 AM

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Update

Okay, so I did this schedule and breezed though the first five weeks effortlessly. Now I'm stuck on 29 minutes working on 30. I enjoyed this training schedule and would definitely recommend this to anyone making the transition from walking to running! :D

Tuesday, November 13, 2007, 9:03 PM

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Found this group yesterday, so I started today! Have been wanting to start running, but didn't know how to start out. I have had 5 knee surgeries, and knew the "just start running" method was not going to work for me. Feel great after day ONE!

Tuesday, May 18, 2010, 7:19 AM

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