Walk to run plan: Week 2

It's week 2 so we are stepping it up this week with longer running internals.

Overview | Week 1 | Week 2 | Week 3 | Week 4
 

Welcome to week 2

Monday


Today is a resistance and stretch day. Do some resistance training like free weights, body weight training a pump class; and stretching like yoga, Pilates, body balance or your own stretching routine at home or the gym. You can add the stretch session onto the end of your resistance training workout if convenient. Resistance training can help make you feel and look stronger and can assist with your running.

 

Tuesday


Today we’re going to run for a bit longer. Walk for 30 minutes, adding in 1 x 5-10 minute burst of continuous running. The walk should be ‘brisk’ which means a moderate to high intensity.

Tip: Bring a supportive friend along today – a person or a canine. If they’re slightly fitter than you, they can motivate you to work a little bit harder and if they’re not, you can motivate them!

 

Wednesday


Today is an optional rest day. Take the day off if you need it. But if you’re keen for more try something different, or any activity you enjoy.

 

Thursday


It’s Week 2 day 4 and time to start the transition into becoming a runner. Walk for 30 minutes, adding in 1 x 10-minute burst of continuous running. A good option is to walk for 10 minutes, run for 10 minutes, then walk for 10 minutes. The walk should be ‘brisk’ which means a moderate to high intensity.

Tip: If you ran for less than 10 minutes on your last run then aim to run that little bit longer. If you ran a full 10 minutes then amp up the speed.

 

Friday


Today is a resistance and stretch day. Do some resistance training like free weights, body weight training or a pump class; and stretching like yoga, Pilates, body balance or your own stretching routine at home or the gym. You can add the stretch session onto the end of your resistance training workout if convenient.

 

Saturday


Walk for 30 minutes, adding in 1 x 10-15 minute burst of continuous running. The walk should be ‘brisk’ which means a moderate to high intensity.

Tip: It’s nearly the end of week 2. Plan a small reward for yourself tomorrow to celebrate the halfway mark. Grab a coffee with a friend or purchase something that makes you feel more like a runner (hat, socks, water bottle etc).

 

Sunday


Today is either a rest day or day to do your own choice of activity. Just remember that rest just means no planned training so don’t forget to keep your incidental exercise up by staying on your feet, walking places or enjoying active leisure activities, like a team or social sport, or a family bike ride.

Tip: Don’t forget your planned reward! Rewards keep you motivated and give you something to look forward to. In this case, the reward might be the feeling of accomplishment for running further than you have before. What will your next reward be?

 

Intensity level
 

Low intensity No hard breathing, you’re able to talk and sing easily.
Moderate intensity Puffing slightly, you’re able to have a conversation, but not sing.
High intensity You’re huffing and puffing, and only able to talk briefly.