Learn to Run - 0 to 30 minutes

Try not to do your 4 workouts in a week on 4 consecutive days.

You should be able to walk a minimum of 30 minutes 4 times a week before starting this program.

If you can’t do a given workout, don’t worry.  Stay with that one until you can and move onto the next one only after you have mastered the prior one.

Stretch after your workout.

WEEK 1

Workout 1:  Walk 10 minutes.  Then, for the next 10 minutes, alternate running for 1 minute with walking for 1 minute.  Walk 10 minutes.

Workout 2:  Walk 10 minutes.  Then, for the next 15 minutes, alternate running for 1 minute with walking for 1 minute.  Walk 5 minutes.

Workout 3:  Walk 10 minutes.  Then, for the next 15 minutes, alternate running for 2 minutes with walking for 1 minute.  Walk 5 minutes.

Workout 4:  Walk 5 minutes.  Then for the next 21 minutes, alternate running for 2 minutes and walking for 1 minute.  Walk 4 minutes.

WEEK 2

Workout 1:  Walk 5 minutes.  Then, for the next 20 minutes, alternate running for 3 minutes with walking for 1 minute.  Walk 5 minutes.

Workout 2:  Walk 5 minutes.  Then, for the next 21 minutes, alternate running for 5 minutes with walking for 2 minutes.  Walk 4 minutes.

Workout 3:  Walk 4 minutes.  Then, for the next 24 minutes, alternate running for 5 minutes with walking for 1 minute.  Walk 2 minutes.

Workout 4:  Walk 5 minutes.  Then, for the next 22 minutes, alternate running for 8 minutes with walking for 3 minutes.  Walk 3 minutes.

WEEK 3

Workout 1:  Walk 5 minutes.  Run 10 minutes.  Walk 5 minutes.  Run 5 minutes.  Walk 5 minutes.

Workout 2:  Walk 5 minutes.  Run 12 minutes.  Walk 3 minutes.  Run 5 minutes.  Walk 5 minutes.

Workout 3:  Walk 10 minutes.  Run 15 minutes.  Walk 5 minutes.

Workout 4:  Walk 6 minutes.  Run 18 minutes.  Walk 6 minutes.

WEEK 4

Workout 1:  Walk 5 minutes.  Run 20 minutes.  Walk 5 minutes.

Workout 2:  Walk 5 minutes.  Run 22 minutes.  Walk 3 minutes.

Workout 3:  Walk 3 minutes.  Run 25 minutes.  Walk 2 minutes.

Workout 4:   Run 30 minutes