A walk-run routine is exactly what it sounds like: a workout in which you alternate walking and running. By sprinkling running intervals throughout your walking workout, you can spike up exercise intensity and burn more calories.
Do up to three walk-run workouts a week. Walk-run is ideal for the days you want to push yourself a bit harder. If you are a runner, consider doing 1 to 2 days of walk-run to give your body a break from the daily pounding.
Be sure that you put in your training time before you attempt to do a walk-run routine on a regular basis. Otherwise, you’re asking for a blowout injury or extreme muscle soreness for days. If even short jogging stints make your knees ache, stick with pure walking.
The following walk-run routines are designed to gradually increase the amount of time you spend running, your total workout time, your workout intensity, and the number of calories you burn per workout. Easy intensity refers to a comfortable pace that you can keep up for quite a while whether you are walking or running. At moderate intensity, you are pushing but still maintaining a comfortable speed. At the challenging intensity, you are really working hard!
Start out with the first set of beginner routines; they introduce a small amount of running so that you can see how your body reacts to this activity. The second set of routines, for intermediates, increases both the total amount of running and overall workout intensity. The third set of routines is very advanced because of the amount of running you do and the high level of intensity you must maintain throughout. Stick with one level for at least a month before moving to the next level.
| Routine 1 | Routine 2 | Routine 3 |
|---|---|---|
| Walk 5 minutes | Walk 5 minutes | Walk 5 minutes |
| EASY | EASY | EASY |
| Walk 5 minutes | Walk 5 minutes | Walk 5 minutes |
| MODERATE | MODERATE | MODERATE |
| Run 1 minute | Run 2 minutes | Run 3 minutes |
| EASY | EASY | EASY |
| Walk 5 minutes | Walk 5 minutes | Walk 5 minutes |
| MODERATE | MODERATE | MODERATE |
| Run 1 minute | Run 2 minutes | Run 3 minutes |
| EASY | EASY | EASY |
| Walk 5 minutes | Walk 5 minutes | Walk 5 minutes |
| MODERATE | MODERATE | MODERATE |
| Run 1 minute | Run 2 minutes | Run 3 minutes |
| EASY | EASY | EASY |
| Walk 3 minutes | Walk 3 minutes | Walk 3 minutes |
| MODERATE | MODERATE | MODERATE |
| Walk 3 minutes | Walk 3 minutes | Walk 3 minutes |
| EASY | EASY | EASY |
| Total walk time: | Total walk time: | Total walk time: |
| 26 minutes | 26 minutes | 26 minutes |
| Total run time: | Total run time: | Total run time: |
| 3 minutes | 6 minutes | 9 minutes |
| Total workout time: | Total workout time: | Total workout time: |
| 29 minutes | 32 minutes | 35 minutes |
| Estimated calorie burn: | Estimated calorie burn: | Estimated calorie burn: |
| 175 | 205 | 240 |
| Routine 1 | Routine 2 | Routine 3 |
|---|---|---|
| Walk 5 minutes | Walk 5 minutes | Walk 5 minutes |
| EASY | EASY | EASY |
| Walk 3 minutes | Walk 3 minutes | Walk 4 minutes |
| MODERATE | CHALLENGING | CHALLENGING |
| Run 3 minutes | Run 3 minutes | Run 4 minutes |
| EASY | MODERATE | MODERATE |
| Walk 3 minutes | Walk 3 minutes | Walk 4 minutes |
| MODERATE | CHALLENGING | CHALLENGING |
| Run 3 minutes | Run 3 minutes | Run 4 minutes |
| EASY | MODERATE | MODERATE |
| Walk 3 minutes | Walk 3 minutes | Walk 5 minutes |
| MODERATE | CHALLENGING | CHALLENGING |
| Run 3 minutes | Run 3 minutes | Run 4 minutes |
| EASY | MODERATE | MODERATE |
| Walk 3 minutes | Walk 3 minutes | Walk 3 minutes |
| MODERATE | MODERATE | MODERATE |
| Run 3 minutes | Run 3 minutes | Run 3 minutes |
| EASY | EASY | EASY |
| Walk 3 minutes | Walk 3 minutes | Walk 3 minutes |
| MODERATE | MODERATE | MODERATE |
| Walk 3 minutes | Walk 3 minutes | Walk 3 minutes |
| EASY | EASY | EASY |
| Total walk time: | Total walk time: | Total walk time: |
| 23 minutes | 23 minutes | 27 minutes |
| Total run time: | Total run time: | Total run time: |
| 12 minutes | 12 minutes | 15 minutes |
| Total workout time: | Total workout time: | Total workout time: |
| 35 minutes | 35 minutes | 42 minutes |
| Estimated calorie burn: | Estimated calorie burn: | Estimated calorie burn: |
| 255 | 290 | 361 |
| Routine 1 | Routine 2 | Routine 3 |
|---|---|---|
| Walk 5 minutes | Walk 5 minutes | Walk 5 minutes |
| EASY | EASY | EASY |
| Walk 3 minutes | Walk 3 minutes | Walk 4 minutes |
| MODERATE | MODERATE | CHALLENGING |
| Run 3 minutes | Run 4 minutes | Run 4 minutes |
| MODERATE | MODERATE | CHALLENGING |
| Walk 3 minutes | Walk 4 minutes | Walk 4 minutes |
| CHALLENGING | CHALLENGING | CHALLENGING |
| Run 3 minutes | Run 4 minutes | Run 4 minutes |
| MODERATE | MODERATE | CHALLENGING |
| Walk 3 minutes | Walk 4 minutes | Walk 5 minutes |
| CHALLENGING | CHALLENGING | CHALLENGING |
| Run 3 minutes | Run 4 minutes | Run 4 minutes |
| MODERATE | MODERATE | CHALLENGING |
| Walk 3 minutes | Walk 4 minutes | Walk 3 minutes |
| CHALLENGING | CHALLENGING | CHALLENGING |
| Run 3 minutes | Run 4 minutes | Run 3 minutes |
| MODERATE | MODERATE | CHALLENGING |
| Walk 3 minutes | Walk 4 minutes | Walk 3 minutes |
| CHALLENGING | CHALLENGING | CHALLENGING |
| Walk 3 minutes | Walk 3 minutes | Walk 3 minutes |
| EASY | EASY | EASY |
| Total walk time: | Total walk time: | Total walk time: |
| 23 minutes | 27 minutes | 27 minutes |
| Total run time: | Total run time: | Total run time: |
| 12 minutes | 16 minutes | 15 minutes |
| Total workout time: | Total workout time: | Total workout time: |
| 35 minutes | 43 minutes | 42 minutes |
| Estimated calorie burn: | Estimated calorie burn: | Estimated calorie burn: |
| 302 | 386 | 409 |
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Source:http://www.dummies.com/how-to/content/developing-a-walkrun-fitness-routine.html
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