Prepared by Phillies Strength and Conditioning Coordinator, Dong Lien, MS, ATC, CSCS, CATc.
Here are some simple training plans to follow, dependent upon your level of experience.
For a beginner, you may run a little and then walk a little; anything under 30 minutes is a good time. As you continue to train more, you'll decrease your walk time.
Alternate training sessions: Run (treadmill or pavement) for 1-day, machine (bike or elliptical) for 1-day, repeat.
For someone who has been training regularly, your run time is greater than your walk time. Ultimately, you're working towards being able to run continuously without walking involved.
Alternate training sessions: Run 2-days, machine for 1-day, repeat.
An expert runner has been training regularly for quite some time and is now focused on decreasing their overall time during the race. Walking time is minimal.
Alternate training sessions: Run 3-days, machine for 1-day, repeat.