Walk to Run
Eight weeks from walking to twenty minutes of easy running, three days a week, with the stretches runners use. Pairs with the Fuel plan Water.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- Running shoes and somewhere flat to walk and run, or a treadmill. A belt or a towel for the stretches.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Run-Walk
- Walking 1 × 5 min warm-up
- Jogging 6 × 1 min, walk 2 min
- Standing Hamstring and Calf Stretch 2 × 30 sec each side
- Hip Flexor and Quad Stretch 2 × 30 sec each side
Each jog then a two-minute walk. Easy enough to talk the whole time.
Day 2 Short Jogs
- Walking 1 × 5 min warm-up
- Jogging 8 × 30 sec, walk 90 sec
- Peroneals Stretch 2 × 30 sec each side
- Posterior Tibialis Stretch 2 × 30 sec each side
Short jogs, long walks. The ankle stretches loop a belt round the foot.
Day 3 Long Walk
- Walking 1 × 35 min, brisk
- Standing Gastrocnemius Stretch 2 × 30 sec each side
- IT Band and Glute Stretch 2 × 30 sec each side
Brisk is the pace you would walk if you were a little late. Somewhere you like.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Quadriceps · Calves · Abductors · Hamstrings
Plans like this one
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.