Turn Your Walk into a Run
Take your exercise routine up a notch! Follow this simple plan to turn your 15-minute walk into a two-mile run within a month.
If you can walk a 15-minute mile for two miles, you can run. Do each two-mile run/walk below three times a week (any days you choose). Start and end every workout with a five-minute walk.
Week 1
Run 2 or 3 minutes, walk 1 minute. Repeat combo.
Week 2
Run 3 or 4 minutes, walk 1 minute. Repeat combo.
Week 3
Run 5 or 6 minutes, walk 1 minute. Repeat combo.
Week 4
Run 1 mile, walk 1 minute. Repeat combo.
Originally published in FITNESS magazine, September 2008.
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how about walking for seventy year olds I walk two to three miles three to five times aweek at life time fitnes
11/2/2011 07:13:56 PM Report AbuseI agree with the above. This plan is not realistic. I'm on week 2 of the Couch to 5K program right now. Running for 90 seconds seems like forever. And I'm NOT a couch potato. I've competed in many relays, 5k, 12k, 1/2 marathons, etc. as a walker. My walking pace is right at 14.0 per mile.
11/1/2011 12:36:55 PM Report AbuseI started by warming up with walking about 3mph for 5 minutes, alternating 1 minute of jogging at 4mph and walking at 3 mph, and finishing out with 5 minutes of walking (for about 30 minutes). I just ramp it up when I feel comfortable. Now I warm up for about 3 minutes at 3.5mph, run for 10 at 5mph and alternate. There is not exact plan to get to a running pace, you just have to know when you're body is ready to boost it up.
10/31/2011 02:21:27 PM Report AbuseIf you have to, start by running one minute and build from there. Or speed walk until you can run. Take smaller steps too instead of striding out. The longer stride will come later when you're doing more running than walking.
7/25/2011 01:44:54 PM Report AbuseIve tried the run for a minute and i cant do any longer
6/5/2011 02:09:02 AM Report Abuse