Very Beginner Walk to Run Training Plan | 4 Weeks

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

This 4 week walk to run training plan is very beginner and most suitable for those with no prior running experience and currently has a low fitness level, or has not been active for some time. The workouts are short with very low intensities. The running time starts at 10 second intervals and gradually increases to 30 seconds for the final week, allowing the beginner time to 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. 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!

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
0:12:00
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

Tammy Slauenwhite
|
GO FIT LIFE!

As a coach with 20 years experience, there's no better feeling than helping someone achieve a goal. I have helped hundreds from beginner level starting a new chapter in their life to competitive athletes looking to break a personal record. My plans are easy to follow, structured, and sometimes include strength training videos from my YouTube channel. I'm on a mission to grow my TP library so be sure to check back on a regular basis. Happy training!