• Gretchen

Let's Get Moving!

Updated: Jul 22, 2019



Join me, and my dog, Tebow for 8 weeks getting from running zero minutes to 30 minutes a day. It’s been a long winter and wet spring in Indiana. My dog Tebow and I have been walking when the weather cooperates, which, you know, is not enough. I really need to get back to running. Not that I’ve ever been really consistent about it, but I know at my age, it’s getting more crucial to keep moving. So, Tebow and I are starting an 8 week program to go from running zero minutes to running 30 minutes. The basics come from a 2012 Runner’s World plan that my husband Rodger used years ago and swears by.

As they say, before starting any workout consult with your doctor, warm-up, cool down, drink water after, don’t stretch before, and wear decent shoes. Now, with the fine print out of the way. Let’s get started. Even though you may be tempted to skip a week or a day, FOLLOW THE PLAN!

Week 1

Monday: Run 1 min, Walk 2 min, Repeat 10X

Tuesday: Easy 30 minute walk

Wednesday: Run 1 min, Walk 2 min, Repeat 10X

Thursday: Easy 30 minute walk

Friday: Run 1 min, Walk 2 min, Repeat 10X

Saturday: Run 1 min, Walk 2 min, Repeat 10X

Sunday: Rest

Tip: I use my phone to time each section. The hardest part is remembering which repeat I’m on. I find it easiest to count down from 10 rather than up from 1 and to say out loud, at every change which number I am on. For example, “Run 3” or “walk 8”. I also discovered my phone fits in a zip-lock plastic bag so I can keep it out in the rain (no excuses for skipping a run) and it will still respond to the touch.

Week 2

Monday: Run 2 min, Walk 1 min, Repeat 10X

Tuesday: Walk easy 30 min

Wednesday: Run 3 min, Walk 1 min, Repeat 7X, Run 2 min

Thursday: Walk easy 30 min

Friday: Run 4 min, Walk 1 min, Repeat 6X

Saturday: Run 4 min, Walk 1 min, Repeat 6X

Sunday: Rest

Week 3

Monday: Run 5 min, Walk 1 min, Repeat 5X

Tuesday: Walk easy 30 min

Wednesday: Run 5 min, Walk 1 min, Repeat 5X

Thursday: Walk easy 30 min

Friday: Run 6 min, Walk 1 min, Repeat 4X, run 2 min

Saturday: Run 6 min, Walk 1 min, Repeat 4X, run 2 min

Sunday: Rest

Week 4

Monday: Run 8 min, Walk 1 min, Repeat 3X, Run 3 min

Tuesday: Walk easy 30 min

Wednesday: Run 9 min, Walk 1 min, Repeat 3X

Thursday: Walk easy 30 min

Friday: Run 10 min, Walk 1 min, Repeat 2X, run 8 min

Saturday: Run 11 min, Walk 1 min, Repeat 2X, run 6 min

Sunday: Rest

Week 5

Monday: Run 12 min, Walk 1 min, Repeat 2X, Run 4 min

Tuesday: Walk easy 30 min

Wednesday: Run 13 min, Walk 1 min, Repeat 2X, run 2 min

Thursday: Walk easy 30 min

Friday: Run 14 min, Walk 1 min, Repeat 2X

Saturday: Run 15 min, Walk 1 min, Run 14 min

Sunday: Rest

Week 6

Monday: Run 16 min, Walk 1 min, Run 13 min

Tuesday: Walk easy 30 min

Wednesday: Run 17 min, Walk 1 min, run 12 min

Thursday: Walk easy 30 min

Friday: Run 18 min, Walk 1 min, Run 11 min

Saturday: Run 19 min, Walk 1 min, Run 10 min

Sunday: Rest

Week 7

Monday: Run 20 min, Walk 1 min, Run 9 min

Tuesday: Run 20 min, Walk 1 min, Run 9 min

Wednesday: Run 22 min, Walk 1 min, run 7 min

Thursday: Walk easy 30 min

Friday: Run 24 min, Walk 1 min, Run 5 min

Saturday: Run 26 min, Walk 1 min, Run 3 min

Sunday: Rest

Week 8

Monday: Run 27 min, Walk 1 min, Run 2 min

Tuesday: Run 20 min, Walk 1 min, Run 9 min

Wednesday: Run 28 min, Walk 1 min, run 1 min

Thursday: Walk easy 30 min

Friday: Run 29 min, Walk 1 min

Saturday: Run 30 min – You did it!!!!!

Sunday: Rest

#Health #exercise #running #healthyliving #fitness