Walk to Run

If you’re feeling overwhelmed about getting fit for the ski season and don’t know where to start, this is for you. It’s called “Walk to Run”.

The worst thing you can do when you decide to get fit is overdo it. You’ll get sore and frustrated and probably experience a setback just as you get started.

Walk to Run is an approach that recognizes that despite humble beginnings, small successes breeds larger successes. It’s simple: start easy, and slowly build. Remember, humble beginnings. With time and patience I bet you will be able to run 6 km in just 6 weeks!

My physio introduced this to me when I decided to try to run again, and it worked. If it can work for me, it can work for you too!

Week one

Mon: Rest (Humble beginnings… Be patient, it’ll come!)

Tue: Run 1 min, walk 30 s. Repeat 10 times.

Wed: Rest

Thur: Run 1 min, walk 30 s. Repeat 15 times.

Fri: Rest

Sat: Rest

Sun: Run 2 mins, walk 60 s. Repeat 5 times.


Week two

Mon: Rest

Tue: Run 2 mins, walk 60 s. Repeat 8 times.

Wed: Rest

Thur: Run 2 mins, walk 30 s. Repeat 8 times.

Fri: Rest

Sat: Rest

Sun: Run 4 mins, walk 60 s. Repeat 4 times.


Week three

Mon: Rest

Tue: Run 4 mins, walk 60 s. Repeat 5 times.

Wed: Rest

Thur: Run 4 mins, walk 30 s. Repeat 5 times.

Fri: Rest

Sat: Rest

Sun: Run 6 mins, walk 120 s. Repeat 3 times.


Week four

Mon: Rest

Tue: Run 6 mins, walk 90 s. Repeat 3 times.

Wed: Rest

Thur: Run 6 mins, walk 60 s. Repeat 3 times.

Fri: Rest

Sat: Rest

Sun: Run 8 mins, walk 120 s. Repeat 3 times.


Week five

Mon: Rest

Tue: Run 8 mins, walk 90 s. Repeat 3 times.

Wed: Rest

Thur: Run 8 mins, walk 60 s. Repeat 3 times.

Fri: Rest

Sat: Rest

Sun: Run 12 mins, walk 120 s. Repeat twice.


Week six

Mon: Rest

Tue: Run 12 mins, walk 90 s. Repeat twice.

Wed: Rest

Thur: Run 12 mins, walk 120 s. Repeat 3 times.

Fri: Rest

Sat: Rest

Sun: Run 25 mins and see how far you can get!  6 km? Congratulations!


Runner Photo by Jenny Hill on Unsplash