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From Walking To Running

Want To Start Running?

This is an 8 week program for beginners with the goal of being able to run a 5K. 
As always, check with your doctor first that you are in good health.
The commitment required is up to 50 minutes 3 to 4 days a week.

WEEK 1 (3 days)
 
Monday
Warm up: Walk 5 minutes
Do this set 20 times: Jog 30 seconds, walk 1:30 mins.
Warm down: Walk 5 minutes
 
Thursday (same as Mon)
Warm up: Walk 5 minutes
Do this set 20 times: Jog 30 seconds, walk 1:30 mins.
Warm down: Walk 5 minutes
 
Saturday
Warm up: Walk 5 minutes
Do this set 10 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
 
WEEK 2 (3 days)
 
Monday
Warm up: Walk 5 minutes
Do this set 10 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
 
Thursday (same as Mon)
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
 
Saturday
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
 
WEEK 3 (4 days)

Monday
Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
 
Wednesday
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
 
Friday (same as Mon)
 Warm up: Walk 5 minutes
Do this set 12 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
 
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1 minute, Walk 1 minute
Warm down: Walk 5 minutes
 
WEEK 4 (4 days)

Monday
Warm up: Walk 5 minutes
Do this set 10 times: Jog 2 minutes, Walk 1 minute
Warm down: Walk 5 minutes
 
Wednesday
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1:30 minutes, Walk 30 seconds  
Warm down: Walk 5 minutes
 
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 10 times: Jog 2 minutes, Walk 1 minute
Warm down: Walk 5 minutes
 
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 15 times: Jog 1:30 minutes, Walk 30 seconds  
Warm down: Walk 5 minutes
 
WEEK 5 (4 days)
 
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 4 minutes, Walk 1 minute, jog 3 minutes, walk 2 minutes
Warm down: Walk 5 minutes
 
Wednesday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 5 minutes, walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
 
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 4 minutes, Walk 1 minute, jog 3 minutes, walk 2 minutes
Warm down: Walk 5 minutes
 
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 5 minutes, walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
 
WEEK 6 (4 days)
 
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 6 minutes, Walk 2 minutes, jog 1 minutes, walk 1 minute
Warm down: Walk 5 minutes
 
Wednesday
Warm up: Walk 5 minutes
Do this set 4 times: Jog 6 minutes, walk 2 minutes
Warm down: Walk 5 minutes
 
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 6 minutes, Walk 2 minutes, jog 1 minutes, walk 1 minute
Warm down: Walk 5 minutes
 
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 4 times: Jog 6 minutes, walk 2 minutes
Warm down: Walk 5 minutes
 
WEEK 7 (4 days)
 
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 8 minutes, Walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
 
Wednesday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 9 minutes, walk 2 minutes
Warm down: Walk 5 minutes
 
Friday (same as Mon)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 8 minutes, Walk 2 minutes, jog 2 minutes, walk 1 minute
Warm down: Walk 5 minutes
 
Saturday (same as Weds)
Warm up: Walk 5 minutes
Do this set 3 times: Jog 9 minutes, walk 2 minutes
Warm down: Walk 5 minutes
 
WEEK 8 (2 days plus race)
 
Monday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 10 minutes, Walk 2 minutes
 
Thursday
Warm up: Walk 5 minutes
Do this set 3 times: Jog 10 minutes, Walk 2 minutes
 
Saturday or Sunday
 
Jog warm-up for 5 minutes before the race.


5K race on Saturday or Sunday

MORE INFO
  • ABOUT US
    • Founder >
      • Hall of Honor
    • MOVE! Coaches
  • Certification
  • Knowledge Center
    • Physical Training
    • Mental Training
    • Fueling
    • Goals
    • Managing Injuries
  • Success Stories
    • Antonia Hieronymus
    • Charlene Francis
    • Corina Canitz
    • Diane Hoffman
    • Faith Moore
    • Felice Shapiro
    • Francesca Dominici 2
    • Francesca Dominici
    • Gina Shield
    • Grace Padilla
    • Isabelle Kennedy 1
    • Isabelle Kennedy 2
    • Julie Craig
    • Karen Firestone
    • Katie Doucette
    • Liz Miller
    • Madeleine Davidson
    • Rebecca Breslow
    • Sarah Doenmez
    • Sarah Keller
    • Visnja Djurdjevic
  • Media
    • Podcasts
  • Contact