12-week walking to running program
Date Activities
Week 1 7.14 to 7.20
Sun., Tues., Thur.: Walk for 6 min.; then jog at an easy pace for 1 min. Repeat 3 times. Mon., Wed., Fri., Sat.: Walk for 20 min.
Week 2 7.21 to 7.27
Same as week 1.
Week 3 7.28 to 8.3
Same as week 1, except walk 30 min. on Mon., Wed., Fri., Sat.
Week 4 8.4 to 8.10
Sun., Tues., Thur.: Walk for 5 min., then jog for 2 min. Repeat 3 times. Mon., Wed., Fri., Sat.: Walk for 35 min.
Week 5 8.11 to 8.17
Sun., Tues., Thur.: Walk for 3 min., then jog for 5 min. Repeat 4 times. Mon., Wed., Fri., Sat.: Walk for 35 min.
Week 6 8.18 to 8.24
Sun., Tues., Thur., Sat.: Walk for 3 min., then jog for 5 min. Repeat 3 times. Mon., Wed., Fri.: Walk for 35 min.
Week 7 8.25 to 8.31
Sun., Tues., Thur., Sat.: Walk for 2 min., then jog for 5 min. Repeat 4 times. Mon., Wed., Fri.: Walk for 35 min.
Week 8 9.1 to 9.7
Sun., Tues., Thur., Sat.: Walk for 2 min., then jog for 8 min. Repeat 3 times. Mon., Wed., Fri.: Walk or cross-train for 35 min.
Week 9 9.8 to 9.14
Sun., Tues., Thur., Sat.: Walk for 2 min., then jog for 8 min. Repeat 3 times. Mon., Wed., Fri.: Walk or cross-train for 40 min.
Week 10 9.15 to 9.21
Sun., Tues., Thur., Sat.: Walk for 2 min., then jog for 9 min. Repeat 3 times. Mon., Wed., Fri.: Walk for 40 min.
Week 11 9.22 to 9.28
Sun., Tues., Thur., Sat.: Walk for 1 min., then jog for 11 min. Repeat 3 times. Mon., Wed., Fri.: Walk for 30 min.
Week 12 9.29 to 10.5
October 2, 3 and 4. Jog for 14 minutes. Repeat 3 times. Rest on October 5, 6 and 7. The race is on October 8.
7 Great Plains get up and get started
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