Walk to run plan: Week 3

You should be feeling more like a runner now and ready for more continuous running.

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

Welcome to week 3

Monday


Walk for 15 minutes then run for 15 minutes continuously. The walk should be ‘brisk’ which means a moderate to high intensity.

Tip: If you want more of a challenge, try adding in speed bursts between every second street corner, or between alternating lamp posts or telegraph poles.

 

Tuesday


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. Resistance training can help make you look and feel stronger and can assist with your running.

 

Wednesday


Let’s do a repeat of day one of this week. See if you can go further, or if you feel any better. Walk for 15 minutes then run for 15 minutes continuously. The walk should be ‘brisk’ which means a moderate to high intensity.

Tip: Time for a change of scenery! Plot a new route or add some different terrain into your session today.

 

Thursday


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.

 

Friday


You’re getting closer to that 30-minute run. Walk for 10 minutes then run for 20 minutes continuously. The walk should be ‘brisk’ which means a moderate to high-intensity.

Tip: Try and find your pace for the run. It should be a rhythm that you can fall into and continue for the 20 minutes. If you have energy left towards the end, pick up the pace and finish strong.

 

Saturday


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.

 

Sunday


It’s the final day of week 3 and you should be feeling fitter than ever! Walk for 10 minutes then run for 20 minutes continuously. The walk should be ‘brisk’ which means a moderate to high intensity.

Tip: Finish the week big! See if you can cover more distance in the same time today. Focus on how good you’re feeling or how much weight you’ve lost so far. It’ll motivate you for next week.

 

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.