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Get
Active!
It's easy. Here's how…
• Check with your doctor when starting
to run. This is Ясная Поляна в Туле especially important if you or your family have
any heart problems, high blood pressure, high cholesterol, breathing
problems diabetes or if you are overweight or smoke.
• Get well fitting, well-cushioned
running or cross-training shoes. If you run less than 10 miles
a week and don't have a history of sports injuries, most entry-level
running shoes will work for you. A specialty shoe store with knowledgeable
salespeople can help you find a shoe made for your needs. Or send
a self-addressed, stamped envelope to American Running to get
a Running Shoe Database Questionnaire.
• Wear comfortable, loose-fitting
clothes. If the temperature is cool, dress in layers to strip
down as you warm up.
• Ask a friend to join you. When getting
started, it sometimes helps to find a friend to work out with.
You'll motivate each other.
• Keep a log. You'll be surprised
and proud of much you are doing. It also makes it easier to track
your progress.
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Easy 12-Week
Walk/Run Program!
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WEEK
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DAY ONE
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DAY TWO
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DAY THREE
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DAY FOUR
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DAY FIVE
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DAY SIX
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DAY SEVEN
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1
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Walk 15 min.
Vary your pace.
Try not to stop.
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Walk 5 min.
Run 1. (Repeat for a total of 17 min.) Walk 5.
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Walk 15 min.
Vary your pace.
Try not to stop.
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Walk 5 min.
Run 1. (Repeat for a total of 17 min.) Walk 5.
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Walk 15 min.
Vary your pace.
Try not to stop
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Walk 5 min.
Run 1. (Repeat for a total of 17 min.) Walk 5.
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Rest!
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2
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Walk 15 min
Run 1. Walk 2.
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Walk 5 min.
Run 3. (Repeat for a total of 21 min.) Walk 5.
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Walk 15 min
Run 1. Walk 2.
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Walk 5 min.
Run 3. (Repeat for a total of 21 min.) Walk 5.
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Walk 15 min
Run 1. Walk 2.
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Walk 5 min.
Run 3. (Repeat for a total of 21 min.) Walk 5.
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Rest!
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3
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Walk 15 min
Run 1. Walk 2.
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Walk 6 min.
Run 4. (Repeat for a total of 26 min.) Walk 5.
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Walk 15 min
Run 1. Walk 2.
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Walk 6 min.
Run 4. (Repeat for a total of 26 min.) Walk 5.
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Walk 15 min
Run 1. Walk 2.
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Walk 6 min.
Run 4. (Repeat for a total of 26 min.) Walk 5.
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Rest!
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4
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Walk 15 min
Run 2. Walk 4.
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Walk 3 min.
Run 2. (Repeat for a total of 30 min.) Walk 5.
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Walk 15 min
Run 2. Walk 4.
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Walk 3 min.
Run 2. (Repeat for a total of 30 min.) Walk 5.
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Walk 15 min
Run 2. Walk 4.
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Walk 3 min.
Run 2. (Repeat for a total of 30 min.) Walk 5.
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Rest!
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5
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Walk 15 min
Run 2. Walk 4.
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Walk 5 min.
Run 5. (Repeat for a total of 35 min.) Walk 5.
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Walk 15 min
Run 2. Walk 4.
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Walk 5 min.
Run 5. (Repeat for a total of 35 min.) Walk 5.
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Walk 15 min
Run 2. Walk 4.
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Walk 5 min.
Run 5. (Repeat for a total of 35 min.) Walk 5.
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Rest!
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6
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Walk 30 min
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Walk 4 min.
Run 6. (Repeat twice.) Walk 5.
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Walk 30 min
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Walk 4 min.
Run 6. Repeat twice.) Walk 5.
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Walk 30 min
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Walk 4 min.
Run 6. (Repeat twice.) Walk 5.
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Rest!
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7
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Walk 30 min
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Walk 4 min.
Run 6. (Repeat twice.) Walk 5.
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Walk 5 min
Run 15. Walk 5.
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Walk 4 min.
Run 6. (Repeat twice.) Walk 5
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Walk 5 min
Run 10. Walk 5.
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Walk 4 min.
Run 6. (Repeat twice.) Walk 5
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Rest!
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8
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Walk 30 min
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Walk 2 min.
Run 1. (Repeat 9 times.) Walk 5.
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Walk 5 min
Run 10. Walk 5.
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Walk 2 min.
Run 1. (Repeat 9 times.) Walk 5.
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Walk 5 min
Run 15. Walk 5.
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Walk 2 min.
Run 1. (Repeat 9 times.) Walk 5.
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Rest!
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9
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Walk 30 min
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Walk 1 min.
Run 30 sec. (Repeat 20 times.) Walk 5
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Walk 5 min
Run 20. Walk 5.
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Walk 1 min.
Run 30 sec. (Repeat 20 times.) Walk 5
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Walk 5 min
Run 20. Walk 5.
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Walk 1 min.
Run 30 sec. (Repeat 20 times.) Walk 5
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Rest!
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10
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Walk 15 min
Run 20. Walk 5.
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Walk 15 min
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Walk 5 min
Run 20. Walk 5.
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Walk 15 min
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Walk 5 min
Run 20. Walk 5.
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Walk 15 min
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Rest!
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11
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Walk 5 min
Run 25. Walk 5.
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Walk 15 min
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Walk 5 min
Run 25. Walk 5.
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Walk 15 min
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Walk 5 min
Run 25. Walk 5.
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Walk 15 min
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Rest!
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12
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Walk 5 min
Run 30. Walk 5.
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Walk 15 min
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Walk 5 min
Run 30. Walk 5.
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Walk 15 min
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Walk 5 min
Run 30. Walk 5.
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Walk 15 min
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Rest!
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