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Walk to Run (Level 1)


Adam Hodges

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12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is for those who are active but new to running. No special equipment or training devices are needed; just running shoes and a watch. It gradually introduces you to running through a walk-run training approach and progresses you toward 30 minutes of sustained running by the end of the plan. The plan consists of three 4-week training blocks. Each block ends with a recovery week to allow you to absorb the training before progressing to the next level. This is the first of three "Walk to Run" training plans. Once you complete this plan, progress to the second plan in the series: "Walk to Run (Level 2)."

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:10 hrs 0:30 hrs
1:20 hrs 0:50 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:10 hrs 0:30 hrs
1:20 hrs 0:50 hrs
Day Off
—— ——

Training Load By Week

Adam Hodges

Alp Fitness

I offer training plans for runners and triathletes seeking personal growth through self-defined challenges, whether those involve races (e.g. Ironman 70.3, 50K trail runs) or solo adventures (e.g. fast-packing, mountaineering objectives). Learn more about the training approach in my book, “The Triathlete’s Training Guide,” and check out for additional videos and articles to help you train smart.