This plan, developed by Amby Burfoot, will help you transition from walking to running—without walk breaks—in just 8 weeks. It’s designed for those who have been exercising on a regular basis for at least 6 weeks. (Not ready yet? Try our Start Walking plan on this page.)
Monday: Run 1 min; walk 2 min; repeat 10x
Tuesday: Walk easy, 30 min
Wednesday: Run 1 min; walk 2 min; repeat 10x
Thursday: Walk easy, 30 min
Friday: Run 1 min; walk 2 min; repeat 10x
Saturday: Run 1 min; walk 2 min; repeat 10x
Sunday: Rest
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
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
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
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
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
Monday: Run 20 min; walk 1 min; run 9 min
Tuesday: Walk easy, 30 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
Monday: Run 27 min; walk 1 min; run 2 min
Tuesday: Walk easy, 30 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
Sunday: Rest