6.5KM WALK/RUN PROGRAM
NINE WEEK PROGRAM
*All numbers are in minutes
**Monday is a walking program. Wednesday is a walk/run program. Friday is a running program.
Week
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1
OFF
3x: FW8 –
SW2
OFF
3x: R2.5-W5
OFF
J20
OFF
2
OFF
3x: FW10
–SW2
OFF
4x: R3-W4
OFF
J24
OFF
OFF
3
OFF
3x: FW12
–SW2
OFF
5x: R4-W2
OFF
J5
5x: S30sJ1m30s
End with
J5
4
OFF
3x: FW14
–SW2
OFF
5x: R5-W2
End with R5
OFF
J30
OFF
OFF
5x: FW9 –
SW2
OFF
5x: R7-W1
OFF
J5
8x: S1-J2
End with
J5
OFF
6
OFF
4x: FW13
–
SW2m30
s
OFF
5x: R9-W1
OFF
J36
OFF
7
OFF
5x: FW11
–SW3
OFF
5x: R10-W1
OFF
4x: J2-R5
End with
W3
OFF
8
OFF
OFF
5x: R12-W1
OFF
4x: J1-R9
OFF
9
(tapering)
OFF
OFF
3x: R7-W1
OFF
SHUFFLE
DAY
OFF
5
4x: FW16
–SW3
4x: FW13
–SW2
At the end of every running day (Fridays), end with a 5 minute walk to cool down.
FW: Fast Walk (faster than normal pace)
SW: Slow Walk (slower than normal pace)
S: Sprint
W: Walk
R: Run (6.5 min/km)
J: Jog at comfortable speed
*Note: If the running intervals are too difficult to begin with, take the running portion slowly, and build up gradually to minimize discomfort. It
is normal for running to be difficult in the beginning, but as you progress it will become easier. Feel free to replace the R for run with a FW for
higher intensity walk, if the running portion is too challenging in the beginning.
How to read the Program: Example of week 2
2
OFF
3x: FW10 –
SW2
OFF
4x: R3-W4
OFF
J24
OFF
The 3X indicates that the interval is completed three times. Begin with fast walking for 10 minutes
(FW10), followed by slow walking for 2 minute (SW2).
On Wednesday run for three minutes (R3) and walk for 4 minutes (W4), and repeat for 4 times (4x).
On Friday jog for twenty-four minutes (J24). Then do a walking cool down for 5 minutes.
How to read the Program: Example of week 8
8
OFF
4x: FW16 –
SW3
OFF
5x: R12-W1
OFF
4x: J1-R9
OFF
The 4X indicates that the interval is only completed four times. Begin with fast walking for 16 minutes
(FW16), followed by slow walking for three minutes (SW3).
Next is running for 12 minutes (R12) and then walking for 1 minute (W1), repeat this for 5 times (5x).
On Friday, begin with jogging for 1 minute (J1), then run for nine minutes (R9). Then do a walking cool
down for 5 minutes.
Delay become more active if:

You are not feeling well because of a temporary illness such as a cold or fever- wait until you feel better

You are pregnant- talk to you your health care practitioner, your physician, a qualified exercise professional, and/or complete the
PARmed-X for pregnancy before becoming more physically active OR

Your health changes – please talk to your doctor or qualified exercise professional (CSEP-CEP) before continuing with any physical
activity programme.
Reference: Lorge Butler, S., Bonci, L., & Coates, B. (2011). Run Your Butt Off. New York, NY: Rodale.