Workout 1
Monday- 10×Running 1:00Walking 2:00
Runner's World 8-Week Beginner Walk-to-Run — Historical Edition
Eight weeks of six walk/run days a week build toward a comfortable continuous thirty-minute run.
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Every workout, as Catalyst would give it to you.
Workout 2
Tuesday- Walking 30:00
Workout 3
Wednesday- 10×Running 1:00Walking 2:00
Workout 4
Thursday- Walking 30:00
Workout 5
Friday- 10×Running 1:00Walking 2:00
Workout 6
Saturday- 10×Running 1:00Walking 2:00
Where it takes you
Minutes of each activity, workout by workout, over all 8 weeks.
The schedule
6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.
| Week | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 | 6 |
| 2 | 7 | 8 | 9 | 10 | 11 | 12 |
| 3 | 13 | 14 | 15 | 16 | 17 | 18 |
| 4 | 19 | 20 | 21 | 22 | 23 | 24 |
| 5 | 25 | 26 | 27 | 28 | 29 | 30 |
| 6 | 31 | 32 | 33 | 34 | 35 | 36 |
| 7 | 37 | 38 | 39 | 40 | 41 | 42 |
| 8 | 43 | 44 | 45 | 46 | 47 | 48 |
How it works
The program’s own rules, as Catalyst runs them.
Train Monday through Saturday for eight weeks, keeping Sunday free for recovery. Build toward a comfortable thirty-minute continuous run; no distance or pace is required. Use your chosen warm-up and cooldown, which have no fixed amounts. Include the final one-minute walk wherever a run/walk workout calls for it, then do any separate final running segment. If you are sore or unwell, choose suitable recovery and decide on changes before continuing.
What you need
No equipment needed.
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Runner's World 8-Week Beginner Walk-to-Run — Historical Edition in Catalyst
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