Shape Magazine
Get in the Race
Frequency You'll be walking/running 3 days a weekâeither outdoors or on a treadmill (for hill/stair reps, try a stair climber). You'll also be doing a stretch/strength workout 2 days a week, and have 1 rest day, so strive to stagger those in between your cardio days.
Pacing If you're just starting out, walk briskly until you're ready to run. If running feels uncomfortable, slow your gait or power-walk. If your goal is to walk a 10k, just substitute walking during all running sequences.
Warm-up Before walking/running, perform 3-4 reps of glute and quadriceps stretches, which will increase your circulation. Follow this with 5 minutes of easy walking.
Cool-down Perform 3-4 reps of glute and quadriceps stretches, adding additional stretches if you have time.
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