Spare Tire Running
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| Follow the Plan, it will work. I have used it myself. | The great thing is, if you are a little more fit than I was, you can skip to where you are at. |
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Week 1 Day 1
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Walk 20 Minutes
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W1D2
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Walk 20 Minutes
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W1D3
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Walk 20 Minutes
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W1D4
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Walk 20 Minutes
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W1D5
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Walk 20 Minutes
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W1D6
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Walk 20 Minutes
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W1D7
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Walk 20 Minutes
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Week 2 Day 1
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Walk 25 Minutes
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W2D2
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Walk 30 Minutes
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W2D3
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Walk 15 Minutes
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W2D4
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Walk 25 Minutes
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W2D5
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Walk 30 Minutes
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W2D6
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Walk 35 Minutes
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W2D7
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Walk 15 Minutes
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Week 3 Day 1
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Walk 25 Minutes
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W3D2
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Walk 30 Minutes
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W3D3
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Walk 35 Minutes
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W3D4
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Walk 40 Minutes
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W3D5
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Walk 15 Minutes
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W3D6
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Walk 20 Minutes
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W3D7
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Walk 25 Minutes
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Week 4 Day 1
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Walk 5 Minutes, (Run 1 Minute, Walk 2 Minutes)x5 Times, Walk 5 Minutes
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W4D2
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Walk 15 Minutes
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W4D3
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Walk 30 Minutes
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W4D4
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Walk 5 Minutes, (Run 1 Minute, Walk 2 Minutes)x5 Times, Walk 5 Minutes
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W4D5
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Walk 5 Minutes
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W4D6
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Walk 5 Minutes, (Run 1 Minute, Walk 2 Minutes)x5 Times, Walk 5 Minutes
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W4D7
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Walk 15 Minutes
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Week 5 Day 1
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Walk 5 Minutes, (Run 1 Minute, Walk 1 Minute)x5 Times, Walk 5 Minutes
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W5D2
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Walk 20 Minutes
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W5D3
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Walk 40 Minutes
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W5D4
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Walk 5 Minutes, (Run 1 Minute, Walk 1 Minute)x5 Times, Walk 5 Minutes
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W5D5
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Walk 20 Minutes
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W5D6
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Walk 5 Minutes, (Run 1 Minute, Walk 1 Minute)x5 Times, Walk 5 Minutes
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W5D7
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Walk 20 Minutes
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Week 6 Day 1
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Walk 5 Minutes, (Run 1 Minute, Walk 30 Seconds)X5 Times, Walk 5 Minutes
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W6D2
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Walk 15 Minutes
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W6D3
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Walk 30 Minutes
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W6D4
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Walk 5 Minutes, (Run 1 Minute, Walk 30 Seconds)X5 Times, Walk 5 Minutes
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W6D5
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Walk 20 Minutes
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W6D6
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Walk 5 Minutes, (Run 1 Minute, Walk 30 Seconds)X5 Times, Walk 5 Minutes
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W6D7
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Walk 30 Minutes
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Week 7 Day 1
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Walk 5 Minutes (Run 2 Minutes, Walk 4 Minutes)X4 Times, Walk 5 Minutes
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W7D2
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Walk 20 Minutes
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W7D3
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Walk 5 Minutes (Run 2 Minutes, Walk 4 Minutes)X4 Times, Walk 5 Minutes
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W7D4
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Walk 20 Minutes
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W7D5
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Walk 5 Minutes (Run 2 Minutes, Walk 4 Minutes)X4 Times, Walk 5 Minutes
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W7D6
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Walk 20 Minutes
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W7D7
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Walk 40 Minutes
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Week 8 Day 1
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Walk 5 Minutes, Run 5 Minutes, Walk 5 Minutes
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W8D2
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Walk 25 Minutes
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W8D3
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Walk 10 Minutes
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W8D4
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Walk 5 Minutes, Run 5 Minutes, Walk 5 Minutes Walk 5 Minutes, Run 5 Minutes, Walk 5 Minutes
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W8D5
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Walk 25 Minutes
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W8D6
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Walk 10 Minutes
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W8D7
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Walk 5 Minutes, Run 5 Minutes, Walk 5 Minutes
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Week 9 Day 1
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Walk 20 Minutes
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W9D2
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Walk 30 Minutes
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W9D3
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Walk 40 Minutes
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W9D4
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Walk 40 Minutes
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W9D5
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Walk 30 Minutes
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W9D6
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Walk 20 Minutes
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W9D7
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Walk 10 Minutes
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Week 10 Day 1
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Walk 5 Minutes, Run 10 Minutes, Walk 5 Minutes
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W10D2
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Walk 20 Minutes
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W10D3
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Walk 5 Minutes, Run 4 Minutes, Walk 5 Minutes
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W10D4
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Walk 20 Minutes
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W10D5
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Walk 5 Minutes, Run 3 Minutes, Walk 5 Minutes
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W10D6
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Walk 5 Minutes, Run 1 Mile as fast as you can, Walk 5 Minutes
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W10D7
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Walk 30 Minutes
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Week 11 Day 1
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Walk 60 Minutes
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W11D2
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Walk 5 Minutes, (Run 2 Minutes, Walk 2 Minutes)x10 Times, Walk 5 Minutes
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W11D3
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Walk 25 Minutes
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W11D4
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Walk 30 Minutes
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W11D5
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Walk 40 Minutes
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W11D6
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Walk 5 Minutes, Run 1 Mile as fast as you can, Walk 5 Minutes
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W11D7
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Walk 30 Minutes
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Week 12 Day 1
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Walk 5 Minutes, (Run 3 Minutes, Walk 1 Minute)x4 Times, Walk 5 Minutes
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W12D2
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Walk 40 Minutes
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W12D3
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Walk 5 Minutes, Run 2 Miles (NO WALKING, go slow), Walk 5 Minutes
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W12D4
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Walk 20 Minutes
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W12D5
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Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
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W12D6
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Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
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W12D7
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Walk 20 Minutes
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Week 13 Day 1
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Walk 60 Minutes
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W13D2
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Walk 5 Minutes, Run 2 Miles (SLOW), Walk 5 Minutes
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W13D3
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Walk 20 Minutes
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W13D4
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Walk 5 Minutes, Run 2 Minutes (Faster than Monday), Walk 5 Minutes
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W13D5
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Walk 20 Minutes
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W13D6
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Walk 5 Minutes, (Run 1/2 Mile, Walk 1/2 Mile)x4 Times, Walk 5 Minutes
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W13D7
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Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
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Week 14 Day 1
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Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
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W14D2
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Walk 5 Minutes, Run 1.5 Miles, Walk 5 Minutes
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W14D3
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Walk 5 Mins, Run 2 Miles, Walk 5 Minutes
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W14D4
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Walk 60 Minutes
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W14D5
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Walk 60 Minutes
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W14D6
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Walk 5 Minutes, (Run 1/2 Mile, Walk 1/2 Mile)x4 Times, Walk 5 Minutes
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W14D7
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Walk 5 Minutes, Run 3 Miles, Walk 5 Minutes
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Week 15 Day 1
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Walk 5 Minutes, Run 1 Mile as fast as you can, Walk 5 Minutes
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W15D2
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Walk 5 Minutes, Run/Walk 4 Miles, Walk 5 Minutes
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W15D3
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Walk 5 Minutes, Run 2 Miles slow, Walk 5 Minutes
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W15D4
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Walk 5 Minutes, Run 3 Miles (Run 1st Mile super slow, 2nd mile slow, 3rd mile faster), Walk 5 Minutes
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W15D5
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Walk 60 Minutes
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W15D6
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Walk 5 Minutes, Run 3 Miles slow, Walk 5 Minutes
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W15D7
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Walk 50 Minutes
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Week 16 Day 1
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Walk 5 Minutes, Run 4 Miles Slow, Walk 5 Minutes
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W16D2
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Walk 5 Minutes, Run 3 Miles Slow, Walk 5 Minutes
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W16D3
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Walk 5 Minutes, Run 2 Miles Slow, Walk 5 Minutes
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W16D4
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Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
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W16D5
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Walk 60 Minutes
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W16D6
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Walk 5 Minutes, Run 3 Miles (Each mile getting faster), Walk 5 Minutes
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W16D7
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Walk 5 Minutes, Run 1 Mile As fast as you can, Walk 5 Minutes
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Week 17 Day 1
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Walk 5 Minutes, (Run 30 Seconds as fast as you can, Walk 1 Minute)x8 Times, Walk 5 Minutes
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W17D2
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Walk 5 Minutes, Run 3 Miles, Walk 5 Minutes
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W17D3
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Walk 5 Minutes, Run 3 Miles, Walk 5 Mintues
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W17D4
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Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
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W17D5
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Walk 5 Minutes, Run 2 Miles, Walk 5 Minutes
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W17D6
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Walk 5 Minutes, Run 2 miles slow, Walk 5 Minutes
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W17D7
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RACE DAY!
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