Walk to Run Program

 

Walk to run program with 2 weeks at every level

2 weeks walk 5k, 3 times per week, if no pain or swelling, then may progress, if not maintain this level

 

Weeks 3-4—walk 2.5 km/jog 2.5 km, if no pain or swelling , then may progress, if not, go back to previous level

 

Weeks 5 and 6–jog 5km, if no pain or swelling , then may progress, if not, go back to previous level

 

Week 7 and 8–jog 2.5 km and run 2.5 km, if no pain or swelling , then may progress, if not, go back to previous level

 

Week 8 and 9, run 5 km, if no pain or swelling , then may progress increased distances and intensities, but recommend 1 light day, 1 moderate day, 1 intensive day, if not, go back to previous level.