fitness:
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Haven't run since middle school gym? No sweat. This women's workout plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run. By the end, you'll be able to run 30 minutes without stopping--and you'll be showing off a rock hard body under your running shorts.
Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week. And don't forget to stretch after each workout.
The best part? You can print the entire workout plan to take wherever you go.
Week One
Last updated: July 30, 2010
WEIGHT LOSS PROGRAM: WALK RUN
Print It: Running For Beginners
Burn fat with this training plan for beginners
Plan designed by Amy Dixon
Haven't run since middle school gym? No sweat. This women's workout plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run. By the end, you'll be able to run 30 minutes without stopping--and you'll be showing off a rock hard body under your running shorts.
Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week. And don't forget to stretch after each workout.
The best part? You can print the entire workout plan to take wherever you go.
Week One
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Monday One Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes. Stretch. |
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Tuesday "Tone Zone" Strength Training Program. Stretch. |
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Wednesday Walk 10 minutes. Next 8 minutes alternate running 1 minute and walking 1 minute. Walk 2 minutes. Stretch. |
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Thursday "Rock Solid Abs" Strength Training Program. Stretch. |
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Friday Walk 8 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute. Walk 2 minutes. Stretch. |
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Saturday Rest Day |
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Sunday Walk 6 minutes. Next 12 minutes alternate running 2 minutes and walking 2 minutes. Walk 2 minutes. Stretch. |
Last updated: July 30, 2010
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The blisters will go away but a bandaid (they even make ones for blisters) helped me until I got used to shoes (or maybe they are the worng shoes for you?)
for the blisters, this sounds dumb, but don't lace your shoes all the way up. whatever hole you have them in at the top, take it out, it will loosen them up at the top,taking some of the pressure off. you can also get some 1 inch cloth tape and tape about 3-4inches up your achilles tendon and bring it down around your heal so that the movement of your shoe won't bunch it up as you run
Does anyone have suggestions for some one who has shoes rub the back of the foot from shoes? I notice it only happens when I run and creates a pretty bad blister. Thank you!
I wouldn't worry about a red face, I know alot of people that have that same issue. If you're not feeling any shortness of breath, pain, etc I would say don't worry
i am new to running and this looks like a good place to start! i always try to aim for 10 minutes running right off the bat and my lungs dont want to go that long...
@ks_kimsmith196, I'm a non-runner who is looking to pick up a running routine. I'll post how well it goes for me.
I am thinking this would be a great plan for someone who is physically active but would love to start running. Anyone out there try this and go from non-running to running??
I will post my total results by the end of week 6-- I started off from week 3
I am on monday on week 5 and am very happy with how fit i am getting. I can't wait to finish this so i can move on to the running program and work my way up to 1hour. I run on the treadmill. I run sunday -friday, do the eliptical on saturday and then continue on like this. I don't find that I need a break, so I don't take one. :)
GOOD LUCK!!!
I also have a problem with my face getting super red when I work out. Any suggestions/thoughts on this?
I plan to start this programme today. Hope it works for me !!!Wish me luck.
im starting tommrow.....i hate running so maybe this will help me...anyone know of any other workouts at home that can help strengthen, tone and burn fat all at once?
I usually run on the treadmill but I have decided to start running outside to change things up. I will be starting this program soon. Wish me luck. Any tips for running outdoors are welcomed.
Lo.Bzs : I don't know if anyone has answered this for you yet but it is harder to run outdoors. When you are on a treadmill, it does some of the work for you, pulling you along as you move your feet. When you run outside you are moving your feet and pushing yourself along. This will obviously use more energy and you'll get tired more quickly. Also, you cannot program in your legs to 5 mph like you can on the treadmill. You probably need to work on your pacing too. I'd just start running outside more and understand that I'll have to keep at it to feel as good as I do when I'm in the gym. Thanks!
i am starting this tmw wish me luck :)
Tried it, but since I have a consistency problem, I didn't make it to the end. lol
But I have to say that since starting this and doing about half of it, I am able to actually jog a mile and am in better shape!
Has anyone lost weight doing this workout?
when you are running stay in your target heart rate zone for fat burning, that is really the only way i can get the best results from cardio!
has this worked for anybody?? i'm starting today on the treadmill. i will actually post my results.
I've tried running outdoors before but it has never been as succesfull as when I do so in the gym. I have no difficulty running for 20 mins on a treadmill, so I figured it wouldn't be so hard running on the street.... WRONG!!! I get tired quicker, I can't manage to control my breathing as well etc.
Why does this happen? Tips anyone?
THXS!!!! :)
Are there any workout apps for the Palm Pre? If not, then if you could make one it would be greatly appreciated!!
I started this program a few week ago, i did week 1 and 2 when i was about to do week 3 i took a week off(vacation)then i got hurt and took a few days off, so its about 3 weeks that i stop doing this program this week i started again, i stated week 3.i did the first two days , today i was supposed to run 2 minutes and walk 1 minute for 15 minutes i couldn't do it. i can run 1 minute and walk 1 minute can do 2.so i don't know what to do, because i don't want to start over again if i already did week 1 and 2 i can run 1 min. and walk 1 min.so what should i do?
Hey, I was looking through everyone's comments of this workout and noticed that no one actually posted if they had any weight loss. I was looking to start some Cardio and I want to be able to out run my Boyfriend. Plus we are going on a cruise in August and I want to look good for that. I find that if I don't see some weight loss I start to get discouraged.
icouldn't find what section I could ask questions so I am putting it here. I had a question about running and my face turning super red. I know it is pretty normal, but it is kind of embarrising. Everytime I exercise even if its only a fifteen minute light jog my face turns bright red, and it attracts alot of attention. I always get alot of comments about it which makes me, self-conscious sometimes I even avoid running for that reason. So, Iwanted to know why this happens and if there is something I can do to change this. please help!
-xcgirl57
I really like your iphone download workouts. Can you incorporate this workout into the iphone download format? Even going so far as to have a "trainer" type person talk you through it...for example, telling you when to walk, when to run...all to some really jumping workout music, paced for walking and running?? This could really be a powerful workout tool!!!
Please help.
ka
I'm on week 5 of this plan. I love it for challenging me and changing up my running plan. BUT, the number on the scale, fit of my clothes, size of my waist or hips, none of it has changed. My natural weight is on the light end of average, but I was really hoping this plan would slim me down a little bit, and tone down my fattier spots. What could I be doing wrong?
LEVECKSL: Don't give up!!! you are probably putting on muscle which weights more than fat and therefore your weight won't go down very fast, but you will notice a change in your body structure. And your lungs and heart love you for doing the aerobics!!!!
I don't know if i'm doing something wrong, but i am on week 3 and i've only lost 2 lbs! Its a little frustrating, however, i am able to run for 15 minutes without slowing down to walk. (I gotta stay positive about something!) =)
Wow I've been searching the net for a plan like this... I would love to become a runner! Always wanted to, never thought I could. I have been using the treadmill off and on the last few weeks (walking 5 min then running 5min for a total of 30min) I can't wait to start this program today. I'm 31, 5'2, weight 149....wish me a ton of luck and I will post my progress 8-D
Is there any way to get this program as a podcast?
I am going to try this...I wanted to lose a few pounds and tone up. I hate running though. I used to get on the eliptical maching at my gym but one day I got on the treadmill and just thought I would try running. I would LOVE to be a runner,in fact I envy those people who have the stamina to do it! I sorta made my own little plan I would run for 2 mins then off 2 mins. I know it's not much but evenually I got up to running 5 mins then fast walk for 2 mins. I am printing this plan off and going to follow it. Hopefully I will feel as great as every body else!
I think it means just doing all the Tone Zone and Rock Solid Abs exercises just that one specific day.
I have grown to love this program! I am not a runner and was pretty out of shape when I started this. I just graduated from college and had extra beer weight to get rid of. I'm 5'2" and started at 145 pounds. I will begin week 4 tomorrow and feel absolutely wonderful. I had pretty bad shin splints at the beginning, and I credit that to old gym shoes and just plain being out of shape. I bought brand new running shoes from new balance and started massaging my shins before and after my runs and they are finally starting to feel better. I'm very excited to see what the end of week 6 will bring me. I have so far lost 5 pounds and am hoping for 5 more by the end.
The only thing is I am only running at a speed of 5.0 on the treadmill. I want to increase my speed only after the 6 week mark, out of fear of getting my shin splints back. Does anyone know if I should continue to the just running program once I'm done or if I should start this plan over at a higher speed? I'd love to hear some input on this. Thank you!!!
I am in week two. I am feeling great. Even when I can't run outdoors due to rain or cold weather I run indoors. I look forward to today I can run 30 minutes without stopping. I will post my results at the end of 6 weeks.
Something I don't understand about this program...it suggests doing the "Tone Zone" and "Rock Solid Abs" workouts once a week each, however if you read the articles on both of these exercises each one tells you to do the routines 3 times a week.
Does that mean you should be following the running program and "Tone Zone" routine 3 days a week (together on the same day) and alternating while alternating with the running program and "Rock Solid Abs" routine another 3 days a week?
This program is great!! I have a hard time running on a treadmill for a long time because I tend to get bored. But this plan seemed to work for me.
Thank you WH!!!
I tried to jump into the just running pla n about a year ago, and didn't complete it. I started this program yesterday and hope to finish it. Will post results at the end of 6 wks. I think it would be awesome if more people posted their results here to readers, so it can function as so source of motivation.
I just wanted to say that this program was just what I needed to get my butt into gear! Today I completed this 6 week program and I feel great! I've lost 6 pounds and I have noticed quite a difference. I was pretty strict with this run/walk plan and only really missed a few days due to being sick, but I was able to jump right back in (or run in?) when I was better :-)
I'm training for my first 5K and I plan on moving on to the next 6 weeks of this program tomorrow.
Thank you WH!!!
Thanks for sharing this ideas. I’m not as athletic as many of WH readers; I weight 240, 26yrs and 5'4, so sometimes I found certain type of exercises not doable. I get really bored doing only cardio, so this is what I do. (I lost 45 pounds in 6 months but also I’m on a diet with a nutritionist, no pills or magical shakes!) I feel so much better when I do strength training. I feel my body all day burning. I warm up with cardio first. 10 mins on the elliptical machine, next if I’m working out my arms I do 3 sets of 3 different exercises ( a circuit I think it is called), after each set I do a cardio interval for 1:30-2 minutes. I jump the rope (30 secs = 60 jumps for me) and I use the step to do different type of cardio exercises for 30 seconds, and/or I use the exercise ball to do 30 abs per set (I do them in 1 minute). When I do only cardio I do 15 mins at the elliptical, 15 mins at the bike at level 4-5 (great for legs) and 20 min at the treadmill and this is my routine: I warm at 2.0 - 2.5 speed for 3mins, 3mins 3.0 speed + elevation 3, 3mins 3.5 speed + elevation 5, 3mins 3.5 speed + elevation 8, 3mins 3.5 speed + elevation 5, 3mins 3.0 speed + elevation 3 + 2mins cool down. Hope this helps =)
Hi! I have a doubt for anybody who can respond...
I started "running" last week (it's just jogging at a 4.5 speed in the treadmill). It was very difficult and challenging because I haven't exercise a year already but anyway I started doing it for 15 min without stopping the first week for 4 consecutive days and then rest 3. My plan is to add every week 5 min but at the same speed and then start speeding up. My question will be, is it ok to do it this way? It will help me to loose weight? I'm 26 years old, 5'2'' and 168 pounds. Thanks!!
That sounds like a good place to start. Once you get into it, you will want to run faster I promise (around 3.5 and 6.5 maybe). I started this program three weeks ago and I am AMAZED with the results so far. Forget all the other diet crazes and exercise gimmicks. Get on that treadmill and you will soon look/feel like a sports illustrated model when you get out of bed in the morning. seriously! :)
I am 44, at 174 lbs @ 5"4". I am starting this program today! what is a good speed to run at? I started walking and running at a speed of 3/5 respectively. Is this an adequate starting point or should I increase my pace?
I agree with the two people who posted below...We need more gluten free options.
So is it not a good idea to just push yourself back into running?
This walk/run plan is just right for people like me. I can run, but don't like it much. On the other hand, I enjoy walking all the time! So, this plan should work better for me.
Where is the meal plan posted? I do not see the link anywhere.
I can't eat Gluten either, any luck finding recipes?
Never mind...found it!
If I am following this plan, what eating plan should I follow?
the best shoes I found are brooks ariel they cost 130 but I would not run in anything else also your you are slightly overweight these will provide more stability and have a roll bar intagrated