How to Start Running (Phase 4)

Week 1 - Week 30
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Here is the 4th phase of the run/walk program, on your way to running 20 minutes straight.  However, I have clients who never reach 20 minutes but are running two to five minutes at a time. You can also shorten the program by doing two weeks in one week. It is up to you what you want your goal to be with this running schedule.

Week 13    Walk 8 minutes    Run 1 minute 30 sec/walk 30 sec  10 times  walk 3 mins. Cool-down 2 minutes
Week 14    Walk 8 minutes    Run 2 minutes/walk 45 seconds  6 times  walk 3 mins Cool-down 2 minutes

Week 15    Walk 6 minutes    Run 2 minutes/walk 45 seconds  8 times   walk 3 mins. Cool-down 2 minutes

Week 16   Walk 6 minutes   Run 2 mins 30 sec/walk 45 sec   6 times   walk 3 mins   Cool-down 2 minutes

Level 1 or Phase 1
Level 2 or Phase 2
Level 3 or Phase 3
Level 4 or Phase 4
Level 5 or Phase 5
Level 6 or Phase 6
Level 7 or Phase 7


  1. Thanks for this exercise program...I've been looking for something like this for awhile now!

    1. Thanks Jamie and if you know someone who starting a running program, send them to my page.

  2. I LOVE that you show you to start slowly! I've always been discouraged from running, because I want to get there so quickly. It doesn't work that way!

    1. I'm probably doing to start this program next week, Rachel. I need to lose some extra pounds.

  3. I love this whole series. I've never been a big distance runner...I do okay in a sprint, but I'd love to get better at running over a longer period of time. This program seems manageable.

  4. you always make sure that no one has an an excuse not to work out! Great progressive post for any novice runner...


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