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Turn Your Walk into a Run

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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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jmullen006 wrote:

Running has many health benefits apart from just fitness! It can also decrease your blood pressure and improve your cardiovascular health. Check it out!

11/21/2013 11:04:59 AM Report Abuse
familytaz wrote:

I've tried running - telephone pole to telephone pole - was good for about 2 days, then I got shin splints, that it hurt to even walk. I'm sticking with the speed walking and maybe someday I'll try running again...

10/12/2013 08:30:42 AM Report Abuse
thisonesforme wrote:

Hubby& I have been walking 3 miles every day (1.5 mi loop around the neighborhood twice) He can't run due to a bad knee. I am starting to ramp it up and do a third loop. Instead of time in minutes, I started by walking from one lamppost to another, then walking to the next one, then running to the next, etc.. After two weeks I am running/jogging two poles, then walking to the next... slowly but surely, and yes, your body will let you know when it's ready to ramp up... good luck to all...

4/11/2012 07:46:48 PM Report Abuse
fsap31761 wrote:

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 Abuse
gbruning1 wrote:

I 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 Abuse

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