TREADMILL WALK TO RUN PROGRAM

If you have been walking on a treadmill and wish to transition to running, here is one method I have provided for clients:

1 -train on your treadmill until you can comfortably complete a steady 30 min walk at about 3.6 mph.

2 - once you are comfortable with this - add in 30 second jog intervals (4.6 mph) at the 5, 10, 15, 20, 25 minute points of your walk.

3 - do this program 2 to 3 times per week.

4 - every week extend the jog period 10 seconds, until over a period of several months you are jogging the entire 30 minutes at 4.6 mph(except the initial 5 minute warmup). Then get back to me.

Example:

week 1 - walk at 3.6 mph for 5 minutes then add 30 sec jog intervals(4.6 mph) at 5 minute point, 10 minute pont, 15 minute point, 20 minute pointand 25 minute point.

week 2 - 40 sec jog intervals

week 3 - 50 sec jog intervals

Note: keep adding 10 seconds each week to the jog intervals until jogging 4.6 mph for 25 minutes



NOTE: do not engage in any vigorous exercise program until you have been cleared to do so by a physician. If experiencing any excessive discomfort or difficulty in breathing, stop exercising immediately and consider seeking appropriate medical attention.