fitness:
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Haven't run since middle school gym? No sweat. This 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.
Week One
Last updated: March 9, 2010
WEIGHT LOSS PROGRAM: WALK RUN
Running Program 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 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.
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: March 9, 2010
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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
I'm beginning this routine today to prepare me for a 5k on March 21st. It's a walk/run event so either way I'm covered. I haven't had to run since HS so will this really help me to be able to run? I have always walked as part of a workout routine so I'm not necessarily starting from scratch. My other question is what shoes should I be using?
Thanks
I really like that the workouts come with meal ideas, however, I am unable to eat Gluten so maybe an idea could be suggested for gluten free meals
LEAHH92- You can go on to "running to lose weight fast." The plan was written assuming you can run 30 minutes non-stop (no matter what the pace is) which is the goal for week six! Hope this helps.
what do you do after week 6??
what do you do after week 6?
I am at the end of week 4 with this workout. It has been fantastic! I used to run a little, but that was a couple of years ago. Running was always SO difficult for me. This workout has helped so much! It's a really great one!
Oh, another comment from me. To keep my motivation, I'm subscribing to races. I did the 10k Turkey Trot and it was so much fun that I just want more. Now I registered for an Half Marathon. Everybody can do it, just need consistency and to be patient. :)
2 months earlier, I couldn't ran a mile. Now, I can run 10K. I wish to loose 20lbs, but I lost anything. The reason I keep going even though I'm not shredding is for the benefits of running. My skin is getting thither, feeling strong and so proud of myself. I keep updating my goals. I going farther now that I never imagined. Running is a cheap and flexible sport. So what are you waiting for? Go for it!
I am almost finished with week 3 doing the run/walk. I am using the plan to get back in shape to run 4-5 miles a day after having to stop because of an injury. I haven't noticed weight loss yet but, I am noticing that I am stronger and some of the strength moves are much easier now. Maybe as I get into week 5 I will notice more of a difference.
With this run/walk program, abs should only be done once a week right? On the ab article it says 3 times a week, is that if you are doing the abs routine by itself? Also, with the tone and abs routines, if we can't do them quite right due to balance and whatnot, should we still try as best we can to improve, or try other moves?
Thank you
I guess this is a pretty old article but can someone please update me on their progress on this program. Did you lose 10lbs in 6 weeks?
Hello I am in the middle of week four of this walk run program and I just now started getting shin splits. What should I do? I have good shoes and I have been trying to pay attention to the way my feet land. It is kind of frustrating because I can’t finish the run portion of my workout because of this. Any suggestions?
Thank you I wish you the best too REDHEADNVGIRL!
Yesterday was surprisingly good. I hate running, but I just tried to have a positive attitude about it and it went pretty good!
I am starting this program also. I wish you the best LANA_ANN4!
I am starting this first thing on Monday...NO EXCUSES...wish me luck
for AUTOMNE77, did you do the running 6 days straight? how did it work out for you?
I've always been an atheletic girl but totally hated running. I thought I would give this workout a try. I'm on week 4 and I'm loving it! I know some others are adding to the program but I've pretty much stuck to the program and seen very good results. I've felt more confident about myself and my boyfriend keeps mentioning how hot I look.
I am looking forward to completing this one and moving on to the running for weight loss.
Thank you for a great workout!
for thesouthernsong, hi there, I have read in one of the books I have at home: Body for life a story of a lady who beat the pains of fibromyalgia, through diet and exercise. I can't even begin to imagine the pain you are going through, but you have the right attitude and it is the best thing you can have. Stick to it. I am also going to give this program a try, will post results in a few weeks.
I just started this program the other day I love it already, but its going to rain for the next few days where I live, I don't go to the gym but I have a elliptical machine at my house so what should I do on it?
I have been on this program four about 3 weeks now, with the food plan, and the scale hasn't budged! I like the program and definitely feel like i am becoming a better runner, but i'm getting a little discouraged because the pounds aren't falling off. When will i start to see changes, how can i keep myself motivated?
I've been on this program about 3 weeks now, with the meal plan and the scale hasn't budged! I like the program and i feel like i am becoming a much better runner, but i'm getting discouraged because the pounds aren't falling off. When does the scale start moving, how can i keep myself motivated?
MAAY29 Just letting you know that I'm 33 and 225 I have been doing the routine for 2 wks and so far so good. I have to make myself get out and do it but I feel so much better afterwards.
hello! I'm 27 5'8 220lbs would this plan be appropriate for someone like me? yes i was a runner once opon of time, but life took me to different direction, and now way out of shape. I hope someone would be able to respond. thank you
I am not a runner, I couldn't even run a mile in High School. I am now running 3 miles a day 4 days a week after doing this program. I am going to run a 5K at the end of August. You CAN do this program, it DOES work. You just have to stick with and DON'T GIVE UP!
Erica107, my question is can I run 6 days a week in addition to the strength training....
automne77: I don't understand your question, this is a 6 day a week program already right?
newlywed07,
I do this workout on the treadmill and it works just fine. I'd do it outside but my schedule makes it to dark or too hot. I like it on the tread because I can keep track of the time really well and at each workout I can up my speed more and more. I had a full hysterectomy a year ago and this has been amazing to get me back into my pre-ovarian cyst weight. I've been doing it for 10 days and I've already gotten into one pair of "skinny" jeans and it hoping to get into the next ones in a couple of weeks. :)
Can someone please help me... can I do this workout daily... (6 days)...and still see results...anyone ever tried that...
Can I condense this program and complete it in 3 weeks, doing it 6 days a week...will that bring about any results...anyone tried that?
To Gettingslimmer
Try weight training, you'll burn fat faster and get the rock hard body you seek.
To Thesouthernsong
I do feel for you. Unfortunately side affects of some meds are unavoidable. I'm on meds for colin issues and my stomach will always be swollen. Please take baby steps when you are exercising. Look at this as a life style change, do it in baby steps. I applaud you on your determination but be focused that you do have limitations. Listen to your body. Try not to focus on the negative, it will only disable you. Eat right, exercise within your limits and try to smile.
Hey folks! I need some HELP! please with a very aggravating problem I have. I was always athletic and in shape and then 20 yrs ago (this summer)fibromyalgia hit. For the last 2 to 3 yrs I've been getting steroid shots in my spine monthly. These are not optional. As a result I have put on about 40 pounds. I watch what I eat very closely but the drs. tell me that my body stores everything because of the shots. I could take lipotropic sp? shots to offset but they are $100 each and I need 1 or 2 a week. I can't afford this in any way. Ins. doesn't pay anything on these. The dr. told me not to walk but I'm going to ache severly whether I have strong muscles or mush muscles. I choose strong. I miss being able to walk across a parking lot with the confidence that I'm not going to stumble or maybe fall. I'm going to try this running thing even if it takes me longer to progress. There's got to be a way to lose this weight! I'm miserable!! I'm not asking for any sympathy but I'm begging for any info as to how to handle my situation. Please, please offer any real info you may have. Thanks
Before I tried this, I always thought that I could never run because I wasn't "athletic" enough. I was that girl who ran one lap and looked like she was about to keel over. So I followed this program and yesterday, for the first time in my LIFE, I ran for thirty minutes straight! It was the most empowering feeling in the world. Thank you so much for this plan! Anyone out there who assumes thay can't run owes it to themselves to do this and silence that negative little voice once and for all.
Aside from all the cardio benefits of running..as far as weight loss, does it make a great difference if I'd walk for 60 min. than if I ran for 30 min?
This is an excellent program for my "relaxed" girlfriends whom think working out is for the pros! I cannot wait to share this with them and get them motivated!
When I started this program, I wasn't sure I was doing enough of a workout. By the third week I was able to exceed the reccomended runs and am able to run 1.25 miles (one loop on my track) without stopping at a speed I couldn't even match in highschool!! I've never felt better and I'm really excited to keep pushing myself to even better distances and times!
I have been going to the gym doing some cardio work outs 2 times a week and boot camp training 3 times a week not following a diet plan and have seen just a little improvement. My goal is to loose 10-15lbs. I like the fact that it comes with the meal plan and day by day instructions. I'm starting this training today and hopefully by the end of the 6 weeks I will see a big change.