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.

By the editors of FITNESS magazine

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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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

decoyneko wrote:

I 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 Abuse

genasproul wrote:

If 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 Abuse