Running 10 minutes and walking a minute is the standard of a run/walk program. Many people run this way all the time. You can decide if you want to continue with this or you may want to take the walking out.
Some people run 8 minutes and walk for 2. Decide what feels best for you. You can stick with this schedule or add a few more minutes every few weeks.
If you feel ready for more -- Farther distances, faster times -- check out the running programs at your local running stores and fitness facilities.
Good luck and have fun! I hope to see you at a race!
Below are some charts to help you through the next 10 weeks. Also, 2 additional sets from Runners' World:
Week #1
Day 1: Run for 2 min. + walk for 1 min. Repeat 4 times
Day 2: Day off
Day 3: Run for 3 min. + walk for 1 min. Repeat 4 times
Day 4: Walk for 20 minutes
Day 5: Day off
Day 6: Run for 3 min. + walk for 1 min. Repeat 4 times
Day 7: Day off
Week #2
Day 1: Run for 3 min. + walk for 1 min. Repeat 3 times
Day 2: Day off
Day 3: Run for 3 min. + walk for 1 min. Repeat 4 times
Day 4: Walk for 20 minutes
Day 5: Day off
Day 6: Run for 3 min. + walk for 1 min. Repeat 3 times
Day 7: Day off
Week #3
Day 1: Run for 4 min. + walk for 1 min. Repeat 3 times
Day 2: Day off
Day 3: Run for 4 min. + walk for 1 min. Repeat 4 times
Day 4: Walk, bike or fitness class for 20 min.
Day 5: Day off
Day 6: Run for 4 min. + walk for 1 min. Repeat 3 times
Day 7: Day off
Week #4
Day 1: Run for 5 min. + walk for 1 min. Repeat 3 times
Day 2: Day off
Day 3: Run for 5 min. + walk for 1 min. Repeat 4 times
Day 4: Walk, bike or fitness class for 20 min.
Day 5: Day off
Day 6: Run for 5 min. + walk for 1 min. Repeat 3 times
Day 7: Day off
Week #5
Day 1: Run for 5 min. + walk for 1 min. Repeat 4 times
Day 2: Day off
Day 3: Run for 6 min. + walk for 1 min. Repeat 4 times
Day 4: Walk, bike or fitness class for 20 min.
Day 5: Day off
Day 6: Run for 6 min. + walk for 1 min. Repeat 3 times
Day 7: Day off
Week #6
Day 1: Run for 7 min. + walk for 1 min. Repeat 4 times
Day 2: Day off
Day 3: Run for 6 min. + walk for 1 min. Repeat 4 times
Day 4: Walk, bike or fitness class for 20 min.
Day 5: Day off
Day 6: Run for 7 min. + walk for 1 min. Repeat 3 times
Day 7: Day off
Week #7
Day 1: Run for 8 min. + walk for 1 min.
Day 2: Day off
Day 3: Run for 7 min. + walk for 1 min.
Day 4: Walk, bike or fitness class for 20 min.
Day 5: Day off
Day 6: Run for 8 min. + walk for 1 min.
Day 7: Day off
Week #8
Day 1: Run for 8 min. + walk for 1 min. Repeat 4 times
Day 2: Day off
Day 3: Run for 7 min. + walk for 1 min. Repeat 4 times
Day 4: Walk, bike or fitness class for 20 min.
Day 5: Day off
Day 6: Run for 8 min. + walk for 1 min. Repeat 3 times
Day 7: Day off
Week #9
Day 1: Run for 9 min. + walk for 1 min. Repeat 4 times
Day 2: Swim, walk or bike = 20 min.
Day 3: Run for 8 min. + walk for 1 min.Repeat 4 times
Day 4: Walk, bike or fitness class for 20 min.
Day 5: Day off
Day 6: Run for 9 min. + walk for 1 min. Repeat 3 times
Day 7: Day off
Week #10
Day 1: Run for 10 min. + walk for 1 min. Repeat 4 times
Day 2: Swim, walk or bike = 20 min.
Day 3: Run for 9 min. + walk for 1 min. Repeat 4 times
Day 4: Walk, bike or fitness class for 20 min.
Day 5: Day off
Day 6: Run for 10 min. + walk for 1 min. Repeat 3 times
Day 7: Day off
