If You Can Walk You Can Run Program

Remember to:

e      Always check with your doctor before starting any exercise program.

e      Warm up by walking briskly for 5 minutes, then stretch (hold each stretch for 20 seconds). See our Stretching Guide

e      After each workout, walk for 5 minutes to cool down, then stretch again.

e      Drink 4 to 8 ounces of water every 15 minutes while exercising. Drink an additional 8 to 16 ounces of water after your workout.

e      Do not forget – you can always repeat a week if a particular week’s workout feels too difficult.

e      Have fun!

e      Do the workout at least 3 times a week. It is best to have a day of rest in between each workout.

Week	Day 1	Day 2	Day 3
Week 1	Walk 4 minutes Run 1 minute   Repeat 5 times   Total Time: 25 min	Walk 4 minutes Run 1 minute   Repeat 5 times   Total Time: 25 min	Walk 4 minutes Run 1 minute   Repeat 5 times   Total Time: 25 min
Week 2	Walk 4 minutes Run 1.5 minutes   Repeat 5 times   Total Time: 27.5 min	Walk 4 minutes Run 1.5 minutes   Repeat 5 times   Total Time: 27.5 min	Walk 4 minutes Run 1.5 minutes   Repeat 5 times   Total Time: 27.5 min
Week 3	Walk 3 minutes Run 2 minutes   Repeat 5 times   Total Time: 25 min	Walk 3 minutes Run 2 minutes   Repeat 5 times   Total Time: 25 min	Walk 3 minutes Run 2 minutes   Repeat 5 times   Total Time: 25 min
Week 4	Walk 3 minutes Run 3 minutes   Repeat 4 times   Total Time: 24 min	Walk 3 minutes Run 3 minutes   Repeat 4 times   Total Time: 24 min	Walk 3 minutes Run 3 minutes   Repeat 4 times   Total Time: 24 min
Week 5	Walk 2 minutes Run 4 minutes   Repeat 4 times   Total Time : 24 min	Walk 2 minutes Run 4 minutes   Repeat 4 times   Total Time : 24 min	Walk 2 minutes Run 4 minutes   Repeat 4 times   Total Time : 24 min
Week 6	Walk 2 minutes Run 5 minutes   Repeat 4 times   Total Time: 28 min	Walk 2 minutes Run 6 minutes   Repeat 3 times   Total Time: 24 min	Walk 2 minutes Run 6 minutes   Repeat 3 times   Total Time: 24 min
Week 7	Walk 2 minutes Run 7 minutes   Repeat 3 times   Total Time: 27 min	Walk 2 minutes Run 8 minutes   Repeat 3 times   Total time: 30 min	Walk 2 minutes Run 8 minutes   Repeat 3 times   Total time: 30 min
Week 8	Walk 3 minutes Run 10 minutes   Repeat 2 times   Total Time: 26 min	Walk 3 minutes Run 12 minutes   Repeat 2 times   Total time: 30 min	Walk 3 minutes Run 12 minutes   Repeat 2 times   Total time: 30 min
Week 9	Walk 2 minutes Run 13 minutes   Repeat 2 times   Total Time: 30 min	Walk 2 minutes Run 13 minutes   Repeat 2 times   Total Time: 30 min	Walk 2 minutes Run 14 minutes Walk 2 minutes Run 13 minutes   Total time: 31 min
Week 10	Walk 2 minutes Run 14 minutes   Repeat 2 times   Total Time: 32 min	Walk 2 minutes Run 14 minutes   Repeat 2 times   Total Time: 32 min	Walk 2 minutes Run 15 minutes Walk 2 minutes Run 13 minutes   Total Time: 32 min
Week 11	Walk 2 minutes Run 16 minutes Walk 2 minutes Run 12 minutes   Total Time: 32	Walk 2 minutes Run 18 minutes Walk 2 minutes Run 10 minutes   Total Time: 32	Walk 2 minutes Run 18 minutes Walk 2 minutes Run 10 minutes   Total Time: 32
Week 12	Run 30 minutes!	Run 30 minutes	Run 30 minutes   You made it!!!!!