Coach Neely has helped runners of all abilities chase their goals since she started her coaching business in 2013.

The Get Running Walk/Run Program for anyone who wants to get into running with a progressive routine! Goal: Work up to 1 hour of exercise. (Keep the pace at a slow and controlled intensity so you can have the desired progression).

1-Walk 1minute / Run 1minute x10 for 20minutes total

2-Rest

3-Walk 1minute / Run 2minutes x8 for 24minutes total

4-Rest

5-Walk 1minute / Run 3minutes x7 for 28minutes total

6-Rest

7-Walk 1minute / Run 4minutes x6 for 28minutes total

8-Rest

9-Walk 1minute / Run 5minutes x5 for 30minutes total

10-Rest

11-Walk 1minute / Run 6minutes x5 for 36minutes total

12-Rest

13-Walk 1minute / Run 7minutes x4 for 32minutes total

14-Rest

15-Walk 1minute / Run 8minutes x4 for 36minutes total

16-Rest

17-Walk 1minute / Run 9minutes x3 for 30minutes total

18-Rest

19-Walk 1minute / Run 10minutes x3 for 33minutes total

20-Rest

21-Walk 1minute / Run 15minutes x2 for 32minutes total

22-Rest

23-Walk 1minute / Run 18minutes x2 for 38minutes total

24-Rest

25-Walk 1minute / Run 20minutes x2 for 42minutes total

26-Rest

27-Walk 1minute / Run 22minutes x2 for 46minutes total

28-Rest

29-Walk 1minute / Run 24minutes x2 for 50minutes total

30-Rest

31-Run 60minutes without stopping

Let us know if you try it! We have never offered FREE coaching plans before so any feedback would be greatly appreciated. Share with your friends too so you can keep each other accountable. For a more individualized and structured plan email me neelyruns@gmail.com

Get Running!

Coach Neely & Coach Katie