Get Fit With The 17-Day Walk/Run Plan

An easy-to-follow running routine mixed with rest and cross-training days.

Get Fit With The 17-Day Walk/Run Plan

Running has always been one of the best ways to slim, tone, and promote total body transformation. When we pass runners on the street or at the park, they always seem to be masters of the pavement. But although it looks easy for them, they had to start from scratch in order to get to that point, which means they needed a running plan.

We created the 17-Day Walk/Run Plan, to get you comfortably started on a well-balanced and designed routine to become a master on the pavement. Most people view running as a leg’s workout but running efficiently and safely requires total body cooperation. Your chest needs to expand to allow you to take in enough air, your core needs to be strong and tight to keep you balanced, and your shoulders and arms need to be relaxed to avoid tensing and causing unnecessary muscle strain.

Get Fit With The 17-Day Walk/Run Plan

walking to running

Below is an easy-to-follow running routine mixed with rest and cross-training days. In order to build your leg muscles to run more powerfully, increase your lung capacity to run for longer periods of time, and strengthen the rest of your body, you need to add some resistance workouts. The cross-training days, allow you to rest your legs a bit while you build muscle and burn fat. Once 17 days are over, don’t stop the the rhythm you’ve picked up; keep running, keep exercising, keep eating healthy, and keep working on transforming your health and your life.

Week 1

Day 1: 1/2 mile brisk walk

Day 2: ½ mile brisk walk, 30 second slow jog

Day 3: Rest

Day 4: Cross Training (10 minutes minimum)

Day 5: Rest

Day 6: 3/4 mile brisk walk, 1 minute slow jog

Day 7: Cross Training (10 minutes minimum)

Week 2

Day 8: Walk/Run Intervals: 2 minute brisk walk/1 minute slow jog, repeat 5 times for 15 minute total

Day 9: Walk/Run Intervals: 4 minute brisk walk/1 minute slow jog, repeat 3 times for 15 minute total

Day 10: Rest

Day 11: Cross Training (15 minutes minimum)

Day 12: Rest

Day 13: Walk/Run Intervals: 5 minute brisk walk/1 minute slow jog, repeat 4 times for 24 minute total

Day 14: Cross Training (15 minutes minimum)

Week 3

Day 15: Rest

Day 16: Cross Training (20 minutes minimum)

Day 17: Walk/Run Intervals: 6 minute brisk/2 minute slow jog, repeat 3 times for 27 minute total

Once day 17 ends, keep up the pace. Our Running section offers numerous resources on how to run faster, food that’ll give you energy to run longer, important tips to avoid injury, and more running challenges if you want to take your running to the next level.

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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  1. I have scar tissue in my lungs from cancer and chemotherapy. I walk around 5 miles at least 5 days a week some more some less. Try to average 17 minute miles and have done several 5k’s mostly walking. I would really like to run, just get so winded. Possible or am I just being a whinner?

    1. Lisa, You’re not being a whinner but please check with your doctor before beginning a running program. 🙂

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