Have you decided that this winter will be your season to pound the pavement? Haven’t run since high school? No sweat and worries we’ve got you covered with an easy to follow plan.

Just a small tip to ensure this plan works: Do all walking and running at an intensity level that feels challenging but comfortable to you. Feel free to switch the rest days to suit you, but make sure you do one day of rest each week. And don’t forget to stretch after each workout to avoid injuries.

WEEK ONE

Monday
Walk for 10 minutes.
For the next 6 minutes alternate running 1 minute and walking 1 minute.
End with a Walk of 4 minutes and don’t forget to Stretch.

Tuesday
Do a 30 minute strength-training routine at home (Incorporate weights to work biceps and triceps, add in lunges and squats, and of course try planking for as long as you can an don’t forget to add in some push-ups). Stretch.

Wednesday
Walk 10 minutes.
For the next 8 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.

Thursday
Today focus on a 30 Minute stomache strength-training programme. Here you can incorporate stability ball crunches, rotating planks, jumping jacks, push-ups, hip bridges.
Stretch.

Friday
Walk 8 minutes.
Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.

Saturday
Yay! Rest Day


Sunday
Walk 6 minutes.
Next 12 minutes alternate running 2 minutes and walking 2 minutes.
Walk 2 minutes.
Stretch.

WEEK TWO

Monday
Walk 10 minutes.
Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 5 minutes.
Stretch.

Tuesday
Do a 35 minute strength-training routine at home (Incorporate weights to work biceps and triceps, add in lunges and squats, and of course try planking for as long as you can an don’t forget to add in some push-ups) . Stretch.

Wednesday
Walk 10 minutes.
Next 12 minutes alternate running 1 minute and walking 1 minute.
Walk 3 minutes.
Stretch.

Thursday
Do a 35 Minute stomache strength-training programme. Here you can incorporate stability ball crunches, rotating planks, jumping jacks, push-ups, hip bridges.
Stretch.

Friday
Walk 10 minutes.
Next 12 minutes alternate running 2 minutes and walking 1 minute.
Walk 3 minutes.
Stretch.

Saturday
Rest Day

Sunday
Walk 8 minutes.
Next 15 minutes alternate running 2 minutes and walking 1 minute.
Walk 2 minutes.
Stretch.
WEEK THREE

Monday
Walk 10 minutes.
Next 10 minutes alternate running for 1 minute and walking for 1 minute.
Walk 10 minutes.
Stretch.

Tuesday
Do a 40 minute strength-training routine at home (Incorporate weights to work biceps and triceps, add in lunges and squats, and of course try planking for as long as you can an don’t forget to add in some push-ups) . Stretch.

Wednesday
Walk 10 minutes.
Next 15 minutes, alternate running for 1 minute and walking for 1 minute.
Walk 5 minutes.
Stretch.

Thursday
Do a 40 Minute stomache strength-training programme. Here you can incorporate stability ball crunches, rotating planks, jumping jacks, push-ups, hip bridges.
Stretch.

Friday
Walk 10 minutes.
Next 15 minutes alternate running 2 minutes with walking 1 minute.
Walk 5 minutes.
Stretch.

Saturday
Rest Day
Sunday

Walk 5 minutes.
Next 21 minutes, alternate running for 2 minutes and walking for 1 minute.
Walk 4 minutes.
Stretch.

WEEK FOUR

Monday
Walk 5 minutes.
Next 20 minutes alternate running for 3 minutes and walking for 1 minute.
Walk 5 minutes.
Stretch.

Tuesday
Today focus on a variety of strength and stomache exercises for 45 minutes. (While doing lunges hold weights, when doing hip bridges rest a weight on your hips, don’t forget to incorporate skipping and jumping jacks) Please ensure you use weights that are not too heavy and will cause injuries!
Stretch.

Wednesday
Walk 4 minutes.
Next 24 minutes, alternate running for 5 minute and walking for 1 minute.
Walk 2 minutes.
Stretch.

Thursday
Again focus on strength and stomache exercises for 45 minutes.
Stretch.

Friday
Walk 4 minutes.
Next 24 minutes alternate running 5 minutes with walking 1 minute.
Walk 2 minutes.
Stretch.

Saturday
Rest Day

Sunday
Walk 5 minutes.
Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes.
Walk 3 minutes.
Stretch.

WEEK FIVE
Monday
Walk 5 minutes.
Run 10 minutes.
Walk 5 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.

Tuesday
Do a 45 minute strength-training routine at home (Incorporate weights to work biceps and triceps, add in lunges and squats, and of course try planking for as long as you can an don’t forget to add in some push-ups) .
Stretch.

Wednesday
Walk 5 minutes.
Run 12 minutes.
Walk 3 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.

Thursday
Focus on strength and stomache exercises for 45 minutes.
Stretch.

Friday
Walk 10 minutes.
Run 15 minutes.
Walk 5 minutes.
Stretch

Saturday
Rest Day
Sunday
Walk 6 minutes.
Run 18 minutes.
Walk 6 minutes.
Stretch.

WEEK SIX

Monday
Walk 5 minutes.
Run 20 minutes.
Walk 5 minutes.
Stretch.

Tuesday
Do a 45 Minute stomache strength-training programme. Here you can incorporate stability ball crunches, rotating planks, jumping jacks, push-ups, hip bridges.
Stretch.
Wednesday
Walk 5 minutes.
Run 22 minutes.
Walk 3 minutes.
Stretch.

Thursday
Focus on strength and stomache exercises for 45 minutes.
Stretch.

Friday
Walk 3 minutes.
Run 25 minutes.
Walk 2 minutes.
Stretch

Saturday
Rest Day

Sunday
Run 30 minutes.
Stretch.

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