Walk to run plan: Week 4

You're well on your way! By the end of this week you’ll be running for 30 minutes without stopping.

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

 

Welcome to week 4

Monday


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.

 

Tuesday


Let’s add some more run time. Walk for 5 minutes then run for 25 minutes continuously. The walk should be ‘brisk’ which means a moderate to high intensity.

Tip: If you have some fuel in the tank today, try adding in a hill or a set of stairs to create some variety and intensity. These obstacles can make all the difference in improving your fitness.

 

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


We’re nearly there! Let’s try another 25-minute run. Walk for 5 minutes then run for 25 minutes continuously. The walk should be ‘brisk’ which means a moderate to high intensity.

Tip: Focus on success. Repeat to yourself “I CAN do this!” “I will SUCCEED” during your session today.

 

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 tack the stretch session onto the end of your resistance training workout if convenient.

 

Saturday


It’s Week 4 day 6 and time to hit the final run of the week. And that means a full 30-minute run – it’s goal time! Run for 30 minutes continuously.

Tip: Keep a steady pace for this run. See how you go and start adding in speed bursts and terrain for future runs once you have the distance down pat.

 

Sunday


Today is the day to do your own choice of activity. Join a gym class, do a sport or anything else that takes your fancy. You could even go for another run now that you’re a bona fide runner!

Tip: Congratulations! You’ve finished the walk to run plan and that should be celebrated. Take this time to acknowledge how far you have come and how you feel achieving this accomplishment. Don’t forget it’s reward day! If you like being a ‘runner’ then you might like to try our 10km run plan.

 

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.