The 13-Week Walk-Run Program
Week 1
Session 1 (36 minutes)
Run 1 minute, walk 2 minutes, do this 12 times.
Session 2 (27 minutes)
Run 1 minute, walk 2 minutes, do this 9 times.
Seesion 3 (33 minutes)
Run 1 minute, walk 2 minutes, do this 11 times.
Week 2
Session 1 (44 minutes)
Run 2 minutes, walk 2 minutes, do this 11 times.
Session 2 (30 minutes)
Run 1 minute, walk 2 minutes, do this 10 times.
Session 3 (40 minutes)
Run 2 minutes, walk 2 minutes, do this 10 times.
Week 3
Session 1 (50 minutes)
Run 3 minutes, walk 2 minutes, do this 10 times.
Session 2 (36 minutes)
Run 2 minutes, walk 2 minutes, do this 9 times.
Session 3 (45 minutes)
Run 3 minutes, walk 2 minutes, do this 9 times.
Week 4
Session 1 (40 minutes)
Run 3 minutes, walk 2 minutes, do this 8 times.
Session 2 (28 minutes)
Run 2 minutes, walk 2 minutes, do this 7 times.
Session 3 (35 minutes)
Run 2 minutes, walk 3 minutes, do this 7 times.
Week 5
Session 1 (40 minutes)
Run 3 minutes, walk 1 minute, do this 10 times.
Session 2 (30 minutes)
Run 2 minutes, walk 1 minute, do this 10 times.
Session 3 (36 minutes)
Run 3 minutes, walk 1 minute, do this 9 times.
Week 6
Session 1 (48 minutes)
Run 5 minutes, walk 1 minute, do this 8 times.
Session 2 (36 minutes)
Run 2 minutes, walk 1 minute, do this 12 times.
Session 3 (40 minutes)
Run 3 minutes, walk 1 minute, do this 10 times.
Week 7
Session 1 (55 minutes)
Run 10 minutes, walk 1 minute, do this 5 times.
Session 2 (40 minutes)
Run 3 minutes, walk 1 minute, do this 10 times.
Session 3 (48 minutes)
Run 5 minutes, walk 1 minute, do this 8 times.
Week 8
Session 1 (44 minutes)
Run 10 minutes, walk 1 minute, do this 4 times.
Session 2 (32 minutes)
Run 3 minutes, walk 1 minute, do this 8 times.
Session 3 (42 minutes)
Run 5 minutes, walk 1 minute, do this 7 times.
Week 9
Session 1 (58 minutes)
Run 10 minutes. walk 1 minutej, run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes.
Session 2 (44 minutes)
Run 10 minutes, walk 1 minute, do this 4 times.
Session 3 (48 minutes)
Run 15 minutes, walk 1 minute, do this 3 times.
Week 10
Session 1 (61 minutes)
Run 30 minutes, walk 1 minute, run 30 minutes.
Session 2 (44 minutes)
Run 10 minutes, walk 1 minute, do this 4 times.
Session 3 (47 minutes)
Run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes.
Week 11
Session 1 (61 minutes)
Run 40 minutes, walk 1 minute, run 20 minutes.
Session 2 (44 minutes)
Run 10 minutes, walk 1 minute, do this 4 times.
Session 3 (47 minutes)
Run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes.
Week 12
Session 1 (50 minutes)
Run 50 minutes.
Session 2 (33 minutes)
Run 10 minutes, walk 1 minute, do this 3 times.
Session 3 (42 minutes)
Run 15 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes.
Week 13
Session 1 (40 minutes)
Run 40 minutes.
Session 2 (33 minutes)
Run 10 minutes, walk 1 minute, do this 3 times.
Session 3
Event: See you at the finish line!
02/01/2008 | hugh |
Comment
Commenting is closed for this article.
I like the “Eat whatever you want, drink water and take the stairs once in a while” plan better.
http://roper5.com/images/79.jpgDoug
Feb 1, 11:09 AM
Do you do one session each day, or each session in one day?
http://roper5.com/images/79.jpgBecky
Feb 2, 02:34 PM
Becky, one session per day, with a break day in between (you can cross-train on the off days if you want). Three sessions per week. I try to do Mon-Wed-Fri, Michele does Tue-Thu-Sat.
http://roper5.com/images/79.jpgHugh Roper
Feb 3, 11:53 AM
Also stretch and do a five minute warmup (walking) before each session and a five minute cool down (walking) and stretch after each session.
http://roper5.com/images/79.jpgHugh Roper
Feb 3, 11:55 AM
Don’t forget to consider buying the book this is from… The Beginning Runner’s Handbook
http://roper5.com/images/79.jpgHugh Roper
Feb 20, 12:11 PM
Hey,
I followed the link on Amy’s blog to this post. I started the program today and have an obvious question: What “event” is this building up to? How far am I supposed to be able to run on Week 13?
Thanks :)
http://roper5.com/images/79.jpgPeggy
Mar 12, 04:13 PM
Peggy, you’ll easily be able to run a 5K (3.1 miles) and should be able to (depending on your pace) run a 10k (6.2 miles).
The program is more based on time… at the end your running 50 minutes straight.
http://roper5.com/images/79.jpgHugh Roper
Mar 12, 04:31 PM