Become a better runner in 4 weeks
Created on 1/6/2010 by Disciplanner
Negative No
Week 1
  • Day 1  Run 1 minute, Walk 2. Repeat 15 times
  • Day 2  Walk 45 minutes
  • Day 3  Run 1 minute, Walk 2. Repeat 15 times
  • Day 4  Run 1 minute, Walk 2. Repeat 15 times
  • Day 5  Walk 45 minutes
  • Day 6  Run 2 minute, Walk 1. Repeat 15 times
  • Day 7  Rest
Week 2
  • Day 1  Run 2 minutes, Walk 1. Repeat 15 times
  • Day 2  Walk 45 minutes
  • Day 3  Run 3 minutes, Walk 1. Repeat 11 times
  • Day 4  Walk 45 minutes
  • Day 5  Run 3 minutes, Walk 1. Repeat 11 times
  • Day 6  Run 5 minutes, Walk 1. Repeat 8 times
  • Day 7  Rest
Week 3
  • Day 1  Run 5 minutes, Walk 1. Repeat 8 times
  • Day 2  Run 7 minutes, Walk 1. Repeat 6 times
  • Day 3  Walk 45 minutes
  • Day 4  Run 9 minutes, Walk 1. Repeat 5 times
  • Day 5  Walk 45 minutes
  • Day 6  Run 9 minutes, Walk 1. Repeat 5 times
  • Day 7  Rest
Week 4
  • Day 1  Run 10 minutes, Walk 1. Repeat 5 times
  • Day 2  Run 12 minutes, Walk 1. Repeat 4 times.
  • Day 3  Run 15 minutes, Walk 1. Repeat 3 times
  • Day 4  Walk 45 minutes.
  • Day 5  Run 20 minutes, Walk 1. Repeat 2 times
  • Day 6  Run 20 minutes, Walk 1. Repeat 2 times
  • Day 7  Rest
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