How fast should you shift from walking to running? Listen to your body if the level of stress is very low, then shifting to more running is good. However, don't go too fast it must not be a sprint, or even a hard running pace. It must be faster than the walking pace, and should be 12:00 min/mile or faster. The pace of your running needs to be fast enough to be smooth and efficient. You can go from this stage to running 30 minutes, or if this is difficult, use the next few stages to ease the transition. Another option is to keep taking short walking breaks and focus on building up the distance.) (Note that there are many benefits to taking Walking Breaks, so it's not critical you aim to run continuously. If you prefer to extend your overall distance rather than dropping the last few minutes of walk, see the longer plan below. As that ratio of running to walking becomes comfortable, gradually shift from walking to running. Try to keep the walking pace at 15 min/mile pace, which is a fast walk and do a short Warmup before the 30 minutes, starting off with a moderate walk and building up to the right pace over a few minutes. Start off with two one minute runs in the 30 minutes walk 14, run 1, walk 14, run 1.
So, once you've reached the point of walking 2 miles in 30 minutes (or verified you can do it), introduce the running gradually. If it takes you a lot longer than 30 minutes to walk 2 miles and you can't maintain a 15:00 min/mile (9:20 min/km) pace for long, consider using the incremental Run/Walk program shown below, but substitute walking at 15:00 min/mile pace for the run intervals and do the walk at a more comfortable pace. You should build up to walking at that pace over a few minutes as a Warmup. If you can't walk 2 miles in 30 minutes, focus on walking and building up to that pace. So running slower than 14 min/mile (8:40 min/km) pace is unproductive you are better off walking. This is based on the idea that walking is more efficient than running up to about 13-14 min/mile (7:30-8:00 min/km) pace. First, check you can to walk 2 miles (3.2 km) in about 30 minutes. If you are unfit, walking can be sufficient training to raise your fitness level. Before you do any running, you should start by walking.
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