www.americanrunning.org
Training Program
8 Week Walk/Run Training Program – MILE RUN
3 Days per Week Plan
Week 1
Day 1
Day 2
Weekend
run 5 minutes / walk 5 minutes (2X)
run 5 minutes / walk 5 minutes (2X )
run 15 minutes (walk when needed)
10 min/ running
10 min/ running
15 min/ running
Week 2
Day
Day 2
Weekend
run 5 minutes / walk 2 minutes (2X)
run 5 minutes / walk 2 minutes (2X)
run 15 minutes / walk 5 minutes
10 min/ running
10 min/ running
15 min/ running
Week 3
Day 1
Day 2
Weekend
run 10 minutes / walk 2 minutes (2X)
run 10 minutes / walk 2 minutes (2X)
run 20 minutes (walk when needed)
20 min/ running
20 min/ running
20 min/ running
Week 4
Day 1
Day 2
Weekend
run 10 minutes / walk 2 minutes / run 10 minutes
run 15 minutes / walk 2 minutes / run 5 minutes
run 25 minutes / walk when needed
20 min/ running
20 min/ running
25 min/ running
Week 5
Day 1
Day 2
Weekend
run 10 minutes / walk 5 minutes (2X)
run 10 minutes / walk 5 minutes (2X)
run 15-20 minutes / walk 5 minutes
20 min/ running
20 min/ running
15-20 min running
Week 6
Day 1
Day 2
Weekend
run 20 minutes (walk when needed)
run 10 minutes / walk 2 minutes (3X)
run 30 minutes slow (walk when needed)
20 min/ running
30 min/ running
30 min/ running
Week 7
Day 1
Day 2
Weekend
run 15 minutes / walk 1 minute (2X)
run 15 minutes/ walk 2 minutes (2X)
run 30 minutes (walk when needed)
30 min/ running
30 min/ running
30 min/ running
Week 8
Day 1
Day 2
Weekend
run 15 minutes/ walk 2 minutes (3X)
run 15 minutes / walk 2 minutes (3X)
run 10 minutes – RELAX!!!
30 min/ running
30 min/ running
MILE RUN DAY – Have Fun !!!
* Be sure to walk 5 minutes and then stretch before each training session