| 13-Week
Walk/Run Schedule by Ian MacNeill (The Beginning Runner's Handbook) |
| Week | Monday | Tuesday | Wed | Thursday | Fri |
| 1 | Run
30 seconds, Walk 4.5 min. Do this 7 times. (35 min) | rest | Run
30 seconds, Walk 4.5 min. Do this 8 times. (40 min) | rest | Run
30 seconds, Walk 4.5 min. Do this 8 times. (40 min) |
| 2 | Run
1 minute. Walk 4. Do this 9 times. (45 min) | rest | Run
1 minute. Walk 4. Do this 8 times. (40 min) | rest | Run
1 minute. Walk 4. Do this 8 times. (40 min) |
| 3 | Run
1.5 min. Walk 3.5 min. Do 10 times. (50 min) | rest | Run
1.5 min. Walk 3.5 min. Do 8 times. (40 min) | rest | Run
1.5 min. Walk 3.5 min. Do 10 times. (50 min) |
| 4 | Run
2 minutes. walk 3 min. Do this 11 times. (55 min) | rest | Run
2 minutes. walk 3 min. Do this 9 times. (45 min) | rest | Run
2 minutes. walk 3 min. Do this 10 times. (50 min) |
| 5 | Run
2.5 minutes. Walk 2.5 minutes. Do this 12 times. (60 min) | rest | Run
2.5 minutes. Walk 2.5 minutes. Do this 10 times. (50 min) | rest | Run
2.5 minutes. Walk 2.5 minutes. Do this 10 times. (50 min) |
| 6 | Run
3. Walk 2. Do this 13 times. (65 min) | rest | Run
3. Walk 2. Do this 10 times. (50 min) | rest | Run
3. Walk 2. Do this 10 times. (50 min) |
| 7 | Run
4. Walk 2. Do this 10 times. (60 min) | rest | Run
4. Walk 2. Do this 9 times. (54 min) | rest | Run
4. Walk 2. Do this 9 times. (54 min) |
| 8 | Run
5 min. Walk 1 min. Do this 10 times. (60 min) | rest | Run
5 min. Walk 1 min. Do this 8 times. (48 min) | rest | Run
5 min. Walk 1 min. Do this 9 times. (54 min) |
| 9 | Run
7 min. walk 2 min. Do this 7 times. (63 min) | rest | Run
7 min. walk 2 min. Do this 6 times. (54 min) | rest | Run
8 min. walk 2 min. Do this 5 times. (50 min) |
| 10 | Run
10 min. Walk 1 min. Do this 4 times. (44 min) | rest | Run
20 minutes. Walk 1 minute. Run 20 minutes. (41 min) | rest | Run
22 minutes. Walk 1 minute. Run 22 minutes. (45 min) |
| 11 | Run
25 min. walk 1 minute. Run 25 min. (51 min) | rest | Run
30 min. Walk 1 min. Run 24 min. (56 min) | rest | Run
40 min. Walk 1 min. Run 10 min.(51 min) |
| 12 | Run
45 min. Walk 1 minute. Run 20 min. (66 min) | rest | Run
5 min. walk 1 min. Run 20 min. (66 min) | rest | Run
45 min. (45 min) |
| 13 | Run
50 min. (50 min) | rest | Run
40 min (40 min) | rest | Run
60 minutes or complete your first 10K. (60 min.) |
