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8 Week Plan to Go From Walking to Running

With This Plan, You Only Need 2 Months to Go From Walker to Runner

A runner isn't born overnight; it takes weeks of building up and training the body to get used to moving this way. If running is one of your goals, here's an eight-week plan to get you running 30 minutes straight. Before you know it, you'll be enjoying your first run outside!

This plan involves three running workouts per week. On the days you're not running, it's OK to work your muscles in other ways by doing different forms of cardio, strength-training sessions, or yoga or flexibility training. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. Begin each workout with a five-minute warmup, followed by a five-minute cooldown.

Week Workout
1 Mon: walk 2 min., run 1 min. (7x) = 21 min.
Wed: walk 2 min., run 2 min. (6x) = 24 min.
Fri: walk 2 min., run 3 min. (5x) = 25 min.
2 Mon: walk 1 min., run 3 min. (7x) = 28 min.
Wed: walk 1 min., run 4 min. (5x) = 25 min.
Fri: walk 1 min., run 5 min. (5x) = 30 min.
3 Mon: walk 1 min., run 6 min. (4x) = 28 min.
Wed: walk 1 min., run 7 min. (4x) = 32 min.
Fri: walk 1 min., run 8 min. (4x) = 36 min.
4 Mon: run 8 min., walk 1 min., run 9 min., walk 1 min. (2x) = 38 min.
Wed: run 9 min., walk 1 min., run 9 min., walk 1 min. (2x) = 40 min.
Fri: run 9 min., walk 1 min., run 10 min., walk 1 min. (2x) = 42 min.
5 Mon: run 10 min., walk 1 min., run 10 min., walk 1 min. (2x) = 44 min.
Wed: run 10 min., walk 1 min., run 12 min. (1x) = 23 min.
Fri: run 12 min., walk 1 min., run 15 min. (1x) = 28 min.
6 Mon: run 15 min., walk 1 min., run 15 min. (1x) = 31 min.
Wed: run 15 min., walk 1 min., run 18 min. (1x) = 34 min.
Fri: run 18 min., walk 1 min., run 20 min. (1x) = 39 min.
7 Mon: run 10 min., walk 1 min., run 21 min. (1x) = 32 min.
Wed: run 10 min., walk 1 min., run 23 min. (1x) = 34 min.
Fri: run 10 min., walk 1 min., run 25 min. (1x) = 36 min.
8 Mon: run 26 min. (1x) = 26 min.
Wed: run 28 min. (1x) = 28 min.
Fri: run 30 min. (1x) = 30 min.

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