Running

Walk-Run Program

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Walk-Run Program

  • Indication
  1. Initiating Running program for Exercise
  2. Re-establishing Running program after injury
  • Background
  1. If no pain with Exercise, advance to next step
  2. Walking should be a fast paced walk
  3. Limit Exercise to pace without breathlessness
    1. Be able to converse without breathlessness
  • Program
  • Walk-Run (3 days per week)
  1. Step 1
    1. Monday: 10 minute walk
    2. Wednesday: 20 minute walk
    3. Friday: 30 minute walk
  2. Step 2
    1. Monday: 30 minute walk
    2. Wednesday: 30 minute walk
    3. Friday: 30 minute walk
  3. Step 3
    1. Monday: 6 sets of 4.5 minute walk and 0.5 minute run
    2. Wednesday: 6 sets of 4 minute walk and 1 minute run
    3. Friday: 6 sets of 3.5 minute walk and 1.5 minute run
  4. Step 4
    1. Monday: 6 sets of 3 minute walk and 2 minute run
    2. Wednesday: 6 sets of 2.5 minute walk and 2.5 min run
    3. Friday: 6 sets of 2 minute walk and 3 minute run
  5. Step 5
    1. Monday: 6 sets of 1.5 minute walk and 3.5 minute run
    2. Wednesday: 6 sets of 1 minute walk and 4 minute run
    3. Friday: 6 sets of 0.5 minute walk and 4.5 minute run
  6. Step 6
    1. Monday: 30 minute run
    2. Wednesday: 30 minute run
    3. Friday: 30 minute run
  • References
  1. Johnston (2003) Can Fam Physician 49:1101-9 [PubMed]