FREE (1 month) Get Running Walk/Run Plan
The Get Running Walk/Run Program for anyone who wants to get into running with a progressive routine! Goal: Work up to 1 hour of exercise. (Keep the pace at a slow and controlled intensity so you can have the desired progression).
1-Walk 1minute / Run 1minute x10 for 20minutes total
2-Rest
3-Walk 1minute / Run 2minutes x8 for 24minutes total
4-Rest
5-Walk 1minute / Run 3minutes x7 for 28minutes total
6-Rest
7-Walk 1minute / Run 4minutes x6 for 28minutes total
8-Rest
9-Walk 1minute / Run 5minutes x5 for 30minutes total
10-Rest
11-Walk 1minute / Run 6minutes x5 for 36minutes total
12-Rest
13-Walk 1minute / Run 7minutes x4 for 32minutes total
14-Rest
15-Walk 1minute / Run 8minutes x4 for 36minutes total
16-Rest
17-Walk 1minute / Run 9minutes x3 for 30minutes total
18-Rest
19-Walk 1minute / Run 10minutes x3 for 33minutes total
20-Rest
21-Walk 1minute / Run 15minutes x2 for 32minutes total
22-Rest
23-Walk 1minute / Run 18minutes x2 for 38minutes total
24-Rest
25-Walk 1minute / Run 20minutes x2 for 42minutes total
26-Rest
27-Walk 1minute / Run 22minutes x2 for 46minutes total
28-Rest
29-Walk 1minute / Run 24minutes x2 for 50minutes total
30-Rest
31-Run 60minutes without stopping
Let us know if you try it! We have never offered FREE coaching plans before so any feedback would be greatly appreciated. Share with your friends too so you can keep each other accountable. For a more individualized and structured plan email me neelyruns@gmail.com
Get Running!
Coach Neely & Coach Katie