3-Week Beginner Walk To Run 

Welcome to the 3-week Beginner Walk to Run plan! This program is perfect for the novice runner, or someone who is totally new to running. If you’re new to running, and looking to improve endurance, decrease your risk of overuse injuries, and open up your range of motion with mobility, this plan is the perfect introduction for you. The plan starts with walking and gradually introduces running intervals. The strength training in this program is all runner-specific and helps to improve power and decrease risk of injury. There is also one mobility day each week that focuses on improving range of motion and flexibility. 

Each week has: 

• 3 runs ranging from 25-40 minutes

• 1 strength training day (15-25 mins)

• 1 mobility day (15-20 minutes)  

Equipment needed: running shoes, a mat, kettlebell (can supplement with dumbbell or bodyweight for some of the exercises), resistance band, and a foam roller. 

Level: beginner

Additional details: If you’re totally new to running, and intimidated by it, this plan is a great, soft approach. The workouts in this training plan help you: build an aerobic base for running (improve endurance), create accountability and structure, so you know exactly which type of workouts to do, and on which days to do it, and serve as an introduction to strength training and mobility (beginner friendly). The weekly workouts progress in terms of duration and intensity, which helps you gradually improve fitness.