Beginners Guide to running - From walking to running in 8 weeks

Here is a basic training plan. Remember that this is just a generic plan and that you can make your own adjustments to it. If you are feel too tired you can repeat the past week. But don’t skip a week if you feel that this is taking it too slow. The last thing we want is for an injury to occur that could set you back.

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Week 1	Rest	Walk 30 min	Walk 30 min	Walk 5 min/jog 30 sec – do this for 30 min	Rest	Walk 5 min/jog 30 sec – do this for 30 min	Walk 5 min/jog 60 sec – do this for 30 min
Week 2	Rest	Walk 5 min/jog 60 sec – do this for 30 min	Walk 5 min/jog 30 sec – do this for 30 min	Walk 5 min/jog 60 sec – do this for 30 min	Rest/cross Cross can be biking or swimming	Walk 5 min/jog 2 min – do this for 30 min	Walk 5 min/jog 2 min – do this for 30 min
Week 3	Rest	Walk 5 min/jog 3 min – do this for 30 min	Walk 5 min/jog 2 min – do this for 30 min	Walk 5 min/jog 3 min – do this for 30 min	Rest/cross Low intensity cross train	Walk 5 min/jog 4 min – do this for 30 min	Walk 5 min/jog 4 min – do this for 30 min
Week 4	Rest	Walk 30 min	Walk 5 min/jog 5 min – do this for 30 min	Walk 5 min/jog 4 min – do this for 30 min	Rest/cross Low intensity cross train	Walk 4 min/jog 5 min – do this for 30 min	Walk 4 min/jog 5 min – do this for 30 min
Week 5	Rest	Walk 3 min/jog 5 min – do this for 30 min	Walk 4 min/jog 5 min – do this for 30 min	Walk 3 min/jog 5 min – do this for 30 min	Rest/cross Low intensity cross train	Walk 2 min/jog 5 min – do this for 30 min	Walk 2 min/jog 5 min – do this for 30 min
Week 6	Rest	Walk 1 min/jog 5 min – do this for 30 min	Walk 2 min/jog 5 min – do this for 30 min	Walk 1 min/jog 5 min – do this for 30 min	Rest/cross Low intensity cross train	Walk 30 sec/jog 5 min – do this for 30 min	Walk 30 sec/jog 5 min – do this for 30 min
Week 7	Rest	Walk 10 min/jog 1 mi/walk 5 min/jog 1 mi/walk 10 min	Walk 30 sec/jog 5 min – do this for 30 min	Walk 10 min/ Jog 1.25mi/ walk 10 min	Rest/cross Low intensity cross train	Walk 10 min/jog 1 mi/walk 5 min/jog 1 mi/walk 10 min	Walk 10 min/ Jog 1.5mi/ walk 10 min
Week 8	Rest	Walk 10 min/jog 1 mi/walk 5 min/jog 1 mi/walk 10 min	Walk 30 sec/jog 5 min – do this for 30 min	Walk 10 min/ Jog 1.5mi/ walk 10 min	Rest/cross Low intensity cross train	Walk 10 min/ Jog 2.mi/ walk 10 min	Walk 10 min/ Jog 2.25mi/ walk 10 min

There are many great books out there about how to run faster and running form. A couple of books that I have and still use are “Running with the Whole Body: A 30-Day Program to Running Faster with Less Effort” and “Evolution Running: Run Faster with Fewer Injuries“

Be Sociable, Share!

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Week 1

Rest

Walk 30 min

Walk 30 min

Walk 5 min/jog 30 sec – do this for 30 min

Rest

Walk 5 min/jog 30 sec – do this for 30 min

Walk 5 min/jog 60 sec – do this for 30 min

Week 2

Rest

Walk 5 min/jog 60 sec – do this for 30 min

Walk 5 min/jog 30 sec – do this for 30 min

Walk 5 min/jog 60 sec – do this for 30 min

Rest/cross

Cross can be biking or swimming

Walk 5 min/jog 2 min – do this for 30 min

Walk 5 min/jog 2 min – do this for 30 min

Week 3

Rest

Walk 5 min/jog 3 min – do this for 30 min

Walk 5 min/jog 2 min – do this for 30 min

Walk 5 min/jog 3 min – do this for 30 min

Rest/cross

Low intensity cross train

Walk 5 min/jog 4 min – do this for 30 min

Walk 5 min/jog 4 min – do this for 30 min

Week 4

Rest

Walk 30 min

Walk 5 min/jog 5 min – do this for 30 min

Walk 5 min/jog 4 min – do this for 30 min

Rest/cross

Low intensity cross train

Walk 4 min/jog 5 min – do this for 30 min

Walk 4 min/jog 5 min – do this for 30 min

Week 5

Rest

Walk 3 min/jog 5 min – do this for 30 min

Walk 4 min/jog 5 min – do this for 30 min

Walk 3 min/jog 5 min – do this for 30 min

Rest/cross

Low intensity cross train

Walk 2 min/jog 5 min – do this for 30 min

Walk 2 min/jog 5 min – do this for 30 min

Week 6

Rest

Walk 1 min/jog 5 min – do this for 30 min

Walk 2 min/jog 5 min – do this for 30 min

Walk 1 min/jog 5 min – do this for 30 min

Rest/cross

Low intensity cross train

Walk 30 sec/jog 5 min – do this for 30 min

Walk 30 sec/jog 5 min – do this for 30 min

Week 7

Rest

Walk 10 min/jog 1 mi/walk 5 min/jog 1 mi/walk 10 min

Walk 30 sec/jog 5 min – do this for 30 min

Walk 10 min/ Jog 1.25mi/ walk 10 min

Rest/cross

Low intensity cross train

Walk 10 min/jog 1 mi/walk 5 min/jog 1 mi/walk 10 min

Walk 10 min/ Jog 1.5mi/ walk 10 min

Week 8

Rest

Walk 10 min/jog 1 mi/walk 5 min/jog 1 mi/walk 10 min

Walk 30 sec/jog 5 min – do this for 30 min

Walk 10 min/ Jog 1.5mi/ walk 10 min

Rest/cross

Low intensity cross train

Walk 10 min/ Jog 2.mi/ walk 10 min

Walk 10 min/ Jog 2.25mi/ walk 10 min

There are many great books out there about how to run faster and running form. A couple of books that I have and still use are “Running with the Whole Body: A 30-Day Program to Running Faster with Less Effort” and “Evolution Running: Run Faster with Fewer Injuries“

2 thoughts on “Beginners Guide to running – From walking to running in 8 weeks”