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Walk to Run Training Series, Part 3


Adam Hodges

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12 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x3
01:37:00 00:45:00
Run x3
02:07:00 01:10:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:37:00 00:45:00
02:07:00 01:10:00
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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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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