Very Beginner Walk to Run Training Plan

Author

Coach Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

Typical Week

4 Other, 2 Strength, 2 Day Off, 3 Run

Longest Workout

0:30 hrs

Plan Specs

fitness beginner weightloss hr based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This 4 week walk to run training plan is very beginner. It is most suitable for those with no prior running experience low fitness levels. The workouts are short and low intensity so the beginner can train at a comfortable pace. The running intervals start at 10-seconds and gradually increase each week. The running intervals are at 30 seconds for the final week, allowing the beginner time to gradually adapt and settle into the training plan.

There are three walk-to-run sessions per week that can be done outside or on a treadmill. Each workout is structured and time-based. The user only has to concentrate on completing each workout and not worry about pace, distance, etc. In addition, I included my videos to guide the user through beginner core workouts for cross-training and post-workout stretches.

This plan is excellent for those that have always thought about trying to run but can't seem to find a plan gentle enough for them to give it a try. It is also great to use for beginner fitness levels who want to lose weight. Once you complete this 4-week plan, you will be ready to take your running to the next level. You don't have to be fit to start, but you have to start to get fit. Believe in yourself!

If you have any questions, feel free to email me: tammy@gofitlife.ca

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:06
Training Load By Week
Average Weekly Training Hours: 03:06
Average Weekly Breakdown

Coach Tammy Slauenwhite - Manageable Training Plans for the Everyday Athlete

GO FIT LIFE!

As a nationally certified coach with 20 years of experience, there's no better feeling than helping someone achieve a goal. I have helped hundreds of people, ranging from beginner level starting a new chapter in their life to advanced competitive athletes looking to break a personal record. My plans are easy to follow, always structured, and will push you to the next level. I offer email support with every single plan, so don't be shy to contact me if you have questions. Happy training!

Back to Plan Details

Sample Day 1

0:30:00
20TSS
Walk | 30 Min

Walk at a comfortable pace for 30 minutes. Relax your shoulders, allow your arms to swing naturally by your side, and practice diaphragmatic breathing (deep belly breathing). Enjoy!

Sample Day 1

0:12:00
6TSS
Full Body Stretch

A full body stretch to enhance the recovery process. Use my video to guide you through or do your own routine:

https://www.youtube.com/watch?v=qNm8R9LNeH4&t

Sample Day 2

0:30:00
19.5TSS
Beginner Core

This beginner core workout will help you develop the core strength you need to support your fitness goals. Click the link and follow me along through a guided routine. Enjoy!

https://www.youtube.com/watch?v=nuVFWCPayaA

Sample Day 4

0:30:00
20TSS
Walk-Run Intervals | 10 sec x 6

Walk comfortably for a 5 minute warm up. Then walk briskly for another 5 minutes. You should be good and warm at this point. Then you will run for 10 seconds. Yes, just 10 seconds! Then you will walk for 50 seconds. Repeat this interval 6 times. This gives you a total of 1 minute running time. For the rest of the workout, walk at a comfortable pace. Enjoy!

Sample Day 4

0:12:00
6TSS
Full Body Stretch

A full body stretch to enhance the recovery process. Use my video to guide you through or do your own routine:

https://www.youtube.com/watch?v=qNm8R9LNeH4&t

Sample Day 5

0:30:00
19.5TSS
Beginner Core

This beginner core workout will help you develop the core strength you need to support your fitness goals. Click the link and follow me along through a guided routine. Enjoy!

https://www.youtube.com/watch?v=nuVFWCPayaA

Sample Day 6

0:30:00
20TSS
Walk-Run Intervals | 10 sec x 6

Walk comfortably for a 5 minute warm up. Then walk briskly for another 5 minutes. You should be good and warm at this point. Then you will run for 10 seconds. Yes, just 10 seconds! Then you will walk for 50 seconds. Repeat this interval 6 times. This gives you a total of 1 minute running time. For the rest of the workout, walk at a comfortable pace. Enjoy!

Very Beginner Walk to Run Training Plan

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