Slim Down with the Walk/Run Plan

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It’s easy to let our nutrition and fitness plans go into hibernation during the colder months. But when warmer weather arrives working off those extra pounds requires a plan of action. The Slim Down With The Walk/Run Plan is ideal for shedding unwanted pounds.


If you’ve been eating clean and working out regularly, perhaps it’s time to mix up your routine a bit to maximize your results. Our bodies get stronger and more efficient when we exercise, so over time, if you’re repeating the same workout over and over, you may burn fewer calories. This leads to a plateau in your results, and nobody likes that!

To beat the plateau, make sure you’re mixing up your workouts with a combination of strength and cardio exercise. This Walk/Run Plan will increase your calorie burn and add a new mix to your typical cardio routine. This program is doable for all fitness levels, but beginners should take a look at the Running Program for Absolute Beginners to ease into this fat-blasting sport!

Related: 5K Running Guide for Absolute Beginners

The Walk/Run Program combines speed walking, intervals, and jogging to maximize your calorie and fat burning levels. Twice per week, you will focus on cross-training (CT), which will give your body a break from walking and running in order to prevent boredom and injury. On your cross-training days, focus on a combination of cardio exercise and strength-training. For cross-training cardio exercise you can perform a variety of exercises which include aerobics, indoor or outdoor bicycling, skating, swimming, or use any cardio equipment such as an elliptical or treadmill.

*Suggested workouts are included on cross training days, just click on the links.

Additional suggestions for the Cardio portion of Cross Training:
Ya Gotta Tabata On The Treadmill!
Fat Burning Interval Training

After 15 to 30 minutes of cross training cardio activity, you’ll move on to a strength workout. Strength workouts are important when it comes to strengthening your muscles for faster, safer walking and running as well as amping up your fat burning. Pick from any of the strength training routines from SkinnyMs. that can be done at home or in the gym. While this is a 6 week program, feel free to incorporate these plans into your day to day workouts!

Additional suggestions for the strength portion of Cross Training:
Head to Toe Workout
Body Weight Blast Workout
Shape Up Size Down Arm Workout

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14 Comments on "Slim Down with the Walk/Run Plan"

  1. Lea  October 24, 2014

    I am surely not a runner but would love the take up the challenging, I desire to slim down some. My question is on the days it say "CT", what exactly does that mean?

    • SkinnyMs  October 27, 2014

      Lea, Thanks for the question! CT is Cross-Training and we have gone through the text and updated it with some CT workout suggestions:).

  2. rebecca  December 27, 2014

    This is a fabulous website. Thank you 🙂

  3. Kelly  January 27, 2015

    Once we complete the 6 weeks what would you recommend doing next to keep up the running routine while avoiding plateau?

  4. Larry  March 17, 2015

    Does this work for guys too?

  5. Shelly  January 16, 2017

    Are the shake portions one serving?

    • Gale Compton  January 17, 2017

      Shelly, The shake portions? Which post are you referring to?

  6. Queen  April 24, 2017

    How many pounds would you use during this plan, and can you eat regularly or do we have to go on a diet while doing this plan? Also, can we do more than just what it says on here like double the exercises and do more, or will it mess it up?

    • Gale Compton  April 24, 2017

      Queen, The plan is most effective if followed as listed. How many pounds someone loses will depend on many variables and we have no way of knowing what those are. It’s an excellent plan and a great way to slowly graduate to a running plan.

  7. Jessica M  July 10, 2017

    Is this available in a calendar format?

    • Emilia Horn  July 11, 2017

      No, Jessica, sorry. This is the only format.

  8. Poonkuzzhali Pk  April 14, 2018

    Is there an alternative for cross training, as I do not have dumbbells


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