WALK TO RUN
Not Everyone can complete this program in ten weeks.
If you need more time, take it!
You're on your own schedule and nobody is judging you!

WEEK
WORKOUT DESCRIPTION
1 WALK 4 minutes, RUN 2 minutes
Repeat four more times per workout
for a total of 30 minutes of walking and running.
2 WALK 3 minutes, RUN 3 minutes
Repeat four more times.
3 WALK 2½ minutes, RUN 5 minutes
Repeat three more times.
4 WALK 3 minutes, RUN 7 minutes
Repeat two more times.
5 WALK 2 minutes, RUN 8 minutes
Repeat two more times.
6 WALK 2 minutes, RUN 9 minutes
Repeat once more then run for 8 minutes.
7 WALK 1 minutes, RUN 9 minutes
Repeat two more times.
8 WALK 2 minutes, RUN 13 minutes
Repeat once more.
9 WALK 1 minute, RUN 14 minutes
Repeat once more.
10 RUN 30 minutes
Pat yourself on the back, YOU DID IT!.
You should repeat these workouts three times per week
(ie.TUESDAY, THURSDAY, and SATURDAY).

TIP: You should always be able to carry on a conversation while you are running. If you can't, you're going too fast.

Starting
Apr 26, 2022



Fill out an MRC membership application to join


If you would like to download a Melrose Running Club Membership Application, you will need the Adobe Acrobat Reader installed.



For more information e-mail:
NickLamberti@MelroseRunningClub.com
Melrose Running Club - PO Box 761022 - Melrose, Massachusetts - JimCarson@MelroseRunningClub.com