Learn to run with this weekly walk/run starter program

This walk/run program helps you get back into the running game gradually to ensure you're not at risk of injury or over-exertion.

Exercise woman stretching hamstring leg muscles duing outdoor running workout.

Photo, Istockphoto.

Intro to running
In 21 weeks, this program allows most people to start running (or start again) continuously for 30 minutes. The running sessions must be done at moderate intensity (a good test of your intensity is to ensure you can still talk while you run). Make sure you feel comfortable during and after the each training session. If not, wait before moving on to the next step.

Phase 1: Getting comfortable with running
During this seven-week phase, you’ll start incorporating running into your walking very gradually, so that your body mechanics can adapt smoothly without pushing too hard. This is the time to concentrate on your running technique and to incorporate flexibility and strengthening routines into your schedule. Because of this, the first training session is mostly walking at the beginning).

Beginner Running Guide Weeks 1-7

Phase 2: Extending the intervals
During this phase, we increase the length of the running intervals. For the total length of the training (which is no longer indicated), simply walk 10 minutes before running and finish with five to 10 minutes of walking.

Beginner Running Guide weeks 8-15

Phase 3: Continuous running
In this last phase, we extend the continuous running periods until we finally run for 30 minutes without walking. During this phase, walk for five minutes before and after the running training. Patience, just a few more weeks until you get there!

Beginner Running Guide Weeks 8-15

Jean-François Harvey is a kinesiologist and an osteopath from Montreal, he’s also the author of the running book Courir Mieux