How to Go From Walking to Running

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By Shaz Slaughter
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Go From Walking to Running

For those of you out there who have always wanted to run or have tried running but for whatever reason felt like you could not do it. The good news is it probably is not your fault because no one ever told you what you need to do to be able to run, until now.

Difficulty: Moderate

Instructions

Things You'll Need:

Patience
Will Power
Watch
Running shoes

Step 1

First we will break up the next 6 days into 3 walk days and 3 run days. Start with the walk day and walk for 15 minutes as far as you can without trying to run. The next day is a run day. Start it by walking for 5 minutes and running for one minute, then walk again for 5 minutes and run for one minute and then finish it off with walking for five minutes.
Step 2

After you have finished the 6 day routine give yourself a day off on the seventh day.
Step 3

The following week starts like the first week with 3 walk days and 3 run days, but instead of walking for 15 minutes on the walk day you walk for 15 minutes and run for 1 minute and then walk for 2 minutes. On run days you walk for 5 minutes and run for 3 minutes, repeat once and end with a 5 minute walk.
Step 4

Again after finishing the 6 day cycle take the seventh day off.
Step 5

Now here is where things get interesting. Once again you will have 3 days of running and 3 days of walking. The walk days are the same as the previous week, but the run days are very different. On a run day you will walk for 6 minutes run for 4 minutes, repeat once and end with a 5 minute walk.
Step 6

Yes you guessed it take the seventh day off
Step 7

Here is where we start to crank it up a notch. As before you have the 15 minute walk with the 1 minute run and walk for 2 minute days, but now you walk for 3 minutes and run for 2 minutes five times and finish the day off with 5 minute walk for the run day.
Step 8

Rest on day seven
Step 9

For this week you start as you did with the walk day. On the run day you walk for 5 minutes and run for 5 minutes 3 times and cool down with a 5 minute walk.
Step 10

Relax and enjoy the seventh day break.
Step 11

This week your walk day will consist of a straight 30 minute walk and 4 minute walk and 6 minute two time run day followed by a 5 minute cool down walk
Step 12

Take time to really appreciate the day off on the seventh day.
Step 13

The weeks of walk day and run day have come to an end. On the first day of this week you walk for 30 minutes. The next day you will walk for 4 minutes and run for 6 minutes two times and finish up with a 5 minute walk. On the third day walk for 5 minutes and run for 10 minutes and walk again for 5 minutes. Over the next three days repeat the routines of the second day and third day.
Step 14

Aren't you glad you have the seventh day to rest.
Step 15

Again you start the week with a 30 minute walk. On the following day walk for 2 minutes and run for 1 minute nine times and end the workout with a 5 minute walk. With the third day you walk for 5 minutes and run for 15 minutes and slow down and walk for 5 minutes. In the three days to come, again repeat the walking and running cycles of the second and third day.
Step 16

By now you should have a firm grip on what your running capabilities are. Remember to try and slowly decrease the amount of walking you do and the next thing you know you will be running for miles.