Running is the most common physical exercise to promote weight loss, provide energy and positively affect our heart. Every day we see happy runners who run long distances with ease and although it looks simple, it is not. They all started from scratch to reach the physical condition that we see.

Do you want to learn how to run? Then you need to follow our 17-day work plan! We invented a great walking plan in order to help you start a balanced routine to allow you to run long distances with ease. Below you can see the walk/run plan which includes rest and cross-training days.

These exercises will allow you to build strong leg muscles, develop stamina and lose excess fat. When 17 days are over you should still stick to your workouts, keep following a diet and keep leading a healthy lifestyle.

Credit: Freepik

Credit: Freepik

The first week of the challenge

Day 1: walk a half of a mile

Day 2: walk a half of a mile and run just for 30 second

Day 3: rest day

Day 4: make cross-training for at least 10 minutes

Day 5: rest day

Day 6: walk a quarter of a mile and run just for 1 minute

Day 7: make cross-training for at least 10 minutes

Credit: Freepik

Credit: Freepik

READ MORE: 30-days slim-down challenge plan

The second week of the challenge

Day 8: interval training( walk for 2 minutes, run for 1 minute)Do this training for 15 minutes.

Day 9: interval training( walk for 4 minutes, run for 1 minute)Do this training for 15 minutes.

Day 10: rest day

Day 11: make cross-training for at least 15 minutes

Day 12: rest day

Day 13: interval training( walk for 5 minutes, run for 1 minute)Do this training for 24 minutes.

Day 14: make cross-training for at least 15 minutes

Credit: Freepik

Credit: Freepik

READ MORE: These effective exercises help you tighten your butt and tone abs

The third week of the challenge

Day 15: rest day

Day 16: make cross-training for at least 20 minutes

Day 17: interval training( walk for 6 minutes, run for 2 minutes)Do this training for 27 minutes.

Credit: Freepik

Credit: Freepik

When you finish this challenge, you will be able to start to run for longer distances. You will have enough resistance for different exercises. You can do it!

Credit: Freepik

Credit: Freepik

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The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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