Sports Medicine Book

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Walk-Run Program

Aka: Walk-Run Program
  1. Indication
    1. Initiating Running program for Exercise
    2. Re-establishing Running program after injury
  2. Background
    1. If no pain with Exercise, advance to next step
    2. Walking should be a fast paced walk
    3. Limit Exercise to pace without breathlessness
      1. Be able to converse without breathlessness
  3. Program: Walk-Run (3 days per week)
    1. Step 1
      1. Monday: 10 minute walk
      2. Wednesday: 20 minute walk
      3. Friday: 30 minute walk
    2. Step 2
      1. Monday: 30 minute walk
      2. Wednesday: 30 minute walk
      3. Friday: 30 minute walk
    3. Step 3
      1. Monday: 6 sets of 4.5 minute walk and 0.5 minute run
      2. Wednesday: 6 sets of 4 minute walk and 1 minute run
      3. Friday: 6 sets of 3.5 minute walk and 1.5 minute run
    4. Step 4
      1. Monday: 6 sets of 3 minute walk and 2 minute run
      2. Wednesday: 6 sets of 2.5 minute walk and 2.5 min run
      3. Friday: 6 sets of 2 minute walk and 3 minute run
    5. Step 5
      1. Monday: 6 sets of 1.5 minute walk and 3.5 minute run
      2. Wednesday: 6 sets of 1 minute walk and 4 minute run
      3. Friday: 6 sets of 0.5 minute walk and 4.5 minute run
    6. Step 6
      1. Monday: 30 minute run
      2. Wednesday: 30 minute run
      3. Friday: 30 minute run
  4. References
    1. Johnston (2003) Can Fam Physician 49:1101-9 [PubMed]

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