Decided that your goal is to pound the pavement? Catch… you haven’t run since school.
No sweat!
This plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run. By the end, you’ll be able to run 30 minutes without stopping – and you’ll be showing off a rock hard body under your running shorts.
Note: Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week. And don’t forget to stretch after each workout.
Workouts: Click the name of the workout to open the page and view each one.
Week One
Monday
One Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes. Stretch.
Tuesday
Tone Zone strength-training programme.
Stretch.
Wednesday
Walk 10 minutes.
Next 8 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.
Thursday
Do the 20 Minutes to a Flat Tummy strength-training programme.
Stretch.
Friday
Walk 8 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.
Saturday
Yay! Rest Day
Sunday
Walk 6 minutes.
Next 12 minutes alternate running 2 minutes and walking 2 minutes.
Walk 2 minutes.
Stretch.
Week Two
Monday
Walk 10 minutes.
Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 5 minutes.
Stretch.
Tuesday
Tone Zone strength-training programme.
Stretch.
Wednesday
Walk 10 minutes.
Next 12 minutes alternate running 1 minute and walking 1 minute.
Walk 3 minutes.
Stretch.
Thursday
Abs workout.
Stretch.
Friday
Walk 10 minutes. Next 12 minutes alternate running 2 minutes and walking 1 minute.
Walk 3 minutes.
Stretch.
Saturday
Rest Day
Sunday
Walk 8 minutes.
Next 15 minutes alternate running 2 minutes and walking 1 minute.
Walk 2 minutes.
Stretch.
Week Three
Monday
Walk 10 minutes.
Next 10 minutes alternate running for 1 minute and walking for 1 minute.
Walk 10 minutes.
Stretch.
Tuesday
Tone Zone strength-training programme.
Stretch.
Wednesday
Walk 10 minutes.
Next 15 minutes, alternate running for 1 minute and walking for 1 minute.
Walk 5 minutes.
Stretch.
Thursday
Abs workout.
Stretch.
Friday
Walk 10 minutes.
Next 15 minutes alternate running 2 minutes with walking 1 minute.
Walk 5 minutes.
Stretch.
Saturday
Rest Day
Sunday
Walk 5 minutes.
Next 21 minutes, alternate running for 2 minutes and walking for 1 minute.
Walk 4 minutes.
Stretch.
Week Four
Monday
Walk 5 minutes.
Next 20 minutes alternate running for 3 minutes and walking for 1 minute.
Walk 5 minutes.
Stretch.
Tuesday
Lean Machine Strength Training Programme.
Stretch.
Wednesday
Walk 4 minutes.
Next 24 minutes, alternate running for 5 minute and walking for 1 minute.
Walk 2 minutes.
Stretch.
Thursday
Lean Machine Strength Training Programme.
Stretch.
Friday
Walk 4 minutes.
Next 24 minutes alternate running 5 minutes with walking 1 minute.
Walk 2 minutes.
Stretch.
Saturday
Rest Day
Sunday
Walk 5 minutes.
Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes.
Walk 3 minutes.
Stretch.
Week Five
Monday
Walk 5 minutes.
Run 10 minutes.
Walk 5 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.
Tuesday
No Gear Here strength-training programme.
Stretch.
Wednesday
Walk 5 minutes.
Run 12 minutes.
Walk 3 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.
Thursday
Lean Machine workout
Stretch.
Friday
Walk 10 minutes.
Run 15 minutes.
Walk 5 minutes.
Stretch
Saturday
Rest Day
Sunday
Walk 6 minutes.
Run 18 minutes.
Walk 6 minutes.
Stretch.
Week Six
Monday
Walk 5 minutes.
Run 20 minutes.
Walk 5 minutes.
Stretch.
Tuesday
No Gear workout.
Stretch.
Wednesday
Walk 5 minutes.
Run 22 minutes.
Walk 3 minutes.
Stretch.
Thursday
Lean Machine workout
Stretch.
Friday
Walk 3 minutes.
Run 25 minutes.
Walk 2 minutes.
Stretch
Saturday
Rest Day
Sunday
Run 30 minutes.
Stretch.
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