A lot of women are engaged in walking and running. However, the most effective training is considered to be a combination of both. Thus, by changing the intensity of aerobic exercise, we burn more calories …
When walking at a speed of 5.5 km / h for 30 minutes, a woman burns about 140 kcal. When running for the same time, it consumes 237 kcal. However, from running we get tired faster, there is a big load on the joints. By replacing running with walking and vice versa, we save time and energy, and also burn a lot of calories. That is why we offer you this particular program, which combines both walking and running.

The program is designed for 4 weeks. It must be remembered that during training it is impossible to switch from a slow step to running at a sprint pace. You just need to run a little faster than walk.

The intensity of your workouts can be assessed on a scale of 1 to 10, with one being resting and ten being moving at top speed. Then, when walking, the intensity should be 4-6 points, while running – 5-7 points.

If, while performing the complex, you do not feel discomfort or you clearly do not have enough load, proceed to the workouts provided for the next week. Otherwise, repeat the complex until you perform it confidently and without tension.

The total time listed in each routine includes the warm-up time, the specified number of intervals, and the cool-down. If your workout seems too long or too short, simply increase or decrease the number of intervals between running and walking. In this program, the time for walking gradually decreases, and the time for running increases. But if you prefer walking, use only the complexes that suit you best.

At the initial stage, or if you have not played sports for a long time, before starting the program, for 6-8 weeks, strengthen muscles and develop endurance. To do this, walk twice a week for 20 minutes. Increase the duration by 1-3 minutes each week. When it is 25 minutes, add a third walking session. Keep adding 1-2 minutes per week.

When you are free to walk for 30 minutes 3 times a week, start training with our program.

If you only want to run, then increase the speed of your running intervals, or vice versa, go for a jog during your walking intervals. Cross-country running also markedly increases the intensity of your workout, regardless of speed.

If you only like walking, then in order for the classes to be no less intense than with running intervals, pay attention to the walking technique. This will increase your speed. Quickly move your legs and work vigorously with your hands to the beat of walking, you can also train by walking uphill. Do not use weights, they will not increase the intensity of the load, but can lead to injury.

If you like to work on simulators, then this program is also perfect for this. Set the machine at a 1-2% angle. This will allow you to simulate air resistance while walking, and your speed will be about the same as if you were jogging on the street.

Before starting a specific workout, be sure to do a warm-up – 5 minutes of slow walking, 2 minutes of stretching the main muscle groups.

After each workout, be sure to cool down: gradually slow down for three minutes, then stretch the main muscle groups for 5 minutes.

First week

First lesson: 31 minutes.

Walking – 8 minutes.

Then two intervals of walking: brisk walking – 1 minute, walking at a moderate pace – 3 minutes.

Second lesson: 45 minutes.

Walking at a moderate pace – 15 minutes.

Then three intervals: running – 1 minute, walking – 4 minutes.

Third lesson: 43 minutes.

Walking at a moderate pace – 12 minutes.

Then three intervals: running – 1 minute, walking – 3 minutes.

Second week

First session: 35 to 41 minutes.

Fast walking – 8-10 minutes.

Then three to four intervals: brisk walking – 1 minute, walking at a moderate pace – 3 minutes.

Second lesson: 50 minutes.

Walking at a moderate pace – 12 minutes.

Then three intervals: running – 2 minutes, walking – 2 minutes. At the end: running – 2 minutes, walking – 6 minutes.

Third lesson: 43 minutes.

Walking at a moderate pace – 8 minutes.

Then five intervals: brisk walking – 1 minute, walking at a moderate pace – 3 minutes.

Fourth lesson: 45 minutes.

Walking – 10 minutes.

Then five intervals: running – 2 minutes, walking – 2 minutes.

Third week

First lesson: 43 minutes.

Walking at a moderate pace – 8 minutes.

Then five intervals: running – 2 minutes, walking – 2 minutes.

Second lesson: 48 minutes.

Walking – 6 minutes.

Then four intervals: running – 3 minutes, walking – 3 minutes.

At the end of the run – 3 minutes, walking – 4 minutes.

Третье занятие: 55 minutes.

Walking – 10 minutes.

Then six intervals: running – 2 minutes, walking – 2 minutes.

At the end of the run – 2 minutes, walking – 4 minutes.

Четвертое занятие: 55 minutes.

Walking – 4 minutes.

Then five intervals: running – 4 minutes, walking – 2 minutes.

At the end of the run – 2 minutes, walking – 4 minutes.

Fourth week

Первое занятие: 49 minutes.

Walking – 4 minutes.

Then five intervals: running – 4 minutes, walking – 1 minute.

At the end of the run – 1 minute, walking – 4 minutes.

Второе занятие: 47 minutes.

Walking – 2 minutes.

Then four intervals: running – 5 minutes, walking – 1 minute.

At the end of the run – 2 minutes, walking – 4 minutes.

Third lesson: 51 minutes.

Walking – 8 minutes.

Then seven intervals: running – 2 minutes, walking – 2 minutes.

Четвертое занятие: 50 minutes.

Walking – 1 minute.

Then three intervals: running – 8 minutes, walking – 1 minute.

At the end of walking – 6 minutes, running – 1 minute.