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Walk to Run (Level 3)


Adam Hodges

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12 Weeks

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Plan Description

This is the third plan in a three-plan series for those who are active but new to running. No special equipment or training devices are needed; just running shoes and a watch. This plan integrates some higher intensity running into the walk-run training approach and progresses you toward a sustained long run of 1 hour 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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x3
1:37 hrs 0:45 hrs
Run x3
2:07 hrs 1:10 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:37 hrs 0:45 hrs
2:07 hrs 1:10 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.

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