4-Week Walk/Run Get Fit Program

Do you dream of becoming a runner? There are countless benefits to running. You can lose weight, build endurance, improve heart health, strengthen your joints, toughen your muscles, and better your balance. And these are just the physical benefits of running. It has also been linked to improved mental health. Running can help you fight depression and cope with day-to-day stresses. Running will not only help you achieve a stronger body, but a stronger mind as well.

This 4-week walk run plan will start you off with daily walks and help you work your way up to running in just 28 days. By the final week, you will be completing 4 miles per workout! The plan also has days assigned to cross training. Cross training days are reserved for workouts other than running. Varying the types of exercises you do will help you develop all-over, even muscle. What you do during these days depends on you. You can try weightlifting, intense HIIT workouts, or even yoga.

And don’t forget to stretch! Stretching after a run will help you prevent injuries and can even help you get fit faster because it reduces recovery time between workouts. To learn how to stretch properly, check out our Total Body Stretching Routine. You can read more about preventing running injuries here.

Week 1
Day 1: Walk 2 miles at a comfortable pace
Day 2: Cross Training
Day 3: Jog 0.5 miles (4.5-5.0mph); walk 1.5 miles
Day 4: REST
Day 5: Jog 1 miles; walk 1 mile
Day 6: Cross Training
Day 7: Run 0.5 miles (5.0-6.0mph); walk 1.5 miles

Week 2
Day 1: Walk 2.5 miles
Day 2: Cross Training
Day 3: Jog 1 mile; walk 1.5 miles
Day 4: REST
Day 5: Jog 1 mile; walk 1.5 miles
Day 6: Cross Training
Day 7: Run 0.5 miles; walk 2 miles

Week 3
Day 1: Walk 3 miles
Day 2: Cross Training
Day 3: Jog 1.5 miles; walk 1.5 miles
Day 4: REST
Day 5: Jog 1.5 miles; walk 2 miles
Day 6: Cross Training
Day 7: Run 1 mile; walk 2 miles

Week 4
Day 1: Jog 1 mile; walk 3 miles
Day 2: Cross Training
Day 3: Jog 1.5 miles; walk 2 miles
Day 4: REST
Day 5: Jog 2 miles; walk 2 miles
Day 6: Cross Training
Day 7: Run 2 miles; walk 2 miles

We need your feedback! Let us know how the regimen works for you. Leave a comment in the section below.