Walk to run fitness plan

Are you a walker looking to step up to running? Reach your goal with this four-week plan.
Published 27 June 2018

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


Walk to run fitness plan


Click on the weeks above to follow what to do each day.

The benefits

Running is a great way to get a cardio workout and really give your weight loss a boost. And the beauty of it is just about anybody can give running a go, even if you’ve never tried it before.


How it works

This plan will help you step up from being a walker to becoming a runner. You’ll expend more energy in a shorter period of time and get the scales moving in the right direction. This plan is designed for people who can comfortably walk for 30 minutes at a brisk pace at least three days per week.


What to expect

By the end of this 4-week plan, you’ll be running for 30 minutes. There are also some resistance and stretch days, and some own choice days to ensure variety and a whole body plan that gets results. Make sure you get clearance from your GP before starting if you haven’t exercised in a long time or have an existing medical condition.

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.


Warm up and cool down

Remember to warm up for 5 minutes before every session by starting off at a slower pace or lighter intensity. To cool down after the session, do a range of static stretches (hold still at the point of mild discomfort for 10-30 seconds) for 5 minutes. Ideal stretches include quad stretches for the front of the thigh, hamstring stretches for the back of the thigh and calf muscles, and abductor stretches for the outer thigh and glutes.


Ways to keep motivated

  • Endorphins are mood-boosting chemicals that make activity feel good. Focus on how good you feel when you finish your session.
  • Make time for your activity by scheduling it into your diary or set a reminder in your phone.
  • Use the last day of each week to reward yourself for what you have achieved.
  • Take time to focus on changes as you progress through the weeks. Do you feel fitter? Has your mood improved? Are the scales shifting in the right direction?