Health & Fitness

From Walker to Runner in just 8 Weeks

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So you may not be a runner and that’s okay. It doesn’t matter how fast or slow you go, soon you will be a runner. We all start somewhere and now is the time to start. I am thinking back to the time I first started out as a runner and what worked for me so I thought I would share my plan. While my plan not be suitable for all but sure to listen to your body and adjust as needed. 

From Walker to Runner in just 8 Weeks

Follow this plan at least 3 times a week with a rest day in between run days. Each run will start with a 5 minute warmup walk and a 5 minute cooldown walk. Make sure to use a pedometer to track your distance and time so you know when to start and stop.

Week 1: Walk 5 minutes, Run 0.25 of a mile, Walk 5 minutes

Week 2: Walk 5 minutes, Run 0.35 of a mile, Walk 5 minutes

Week 3: Walk 5 minutes, Run 0.45 of a mile, Walk 5 minutes

Week 4: Walk 5 minutes, Run 0.55 of a mile, Walk 5 minutes

Week 5: Walk 5 minutes, Run 0.75 of a mile, Walk 5 minutes

Week 6: Walk 5 minutes, Run 1 mile, Walk 5 minutes

Week 7: Walk 5 minutes, Run 1.5 miles, Walk 5 minutes

Week 8: Walk 5 minutes, Run 2 miles, Walk 5 minutes

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Congratulations! You made it to the end of eight weeks and are officially a runner. Feel free to continue on your journey as a runner by adding a little bit more time to your run each week to gain more distance. 

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Keep track of your workouts with this free printable workout chart where you can add in your time, notes and how you feel about your workout. It’s the perfect way to make sure you stay on track each week. 

Feeling ambitious? Strengthen your legs with this 10 minute leg workout that you can do on your rest days. 

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