12-Week Walk to Run and Run/Walk Programs

  • Improve cardiovascular fitness
  • Increase bone density
  • Gain strength
  • Burn fat effectively
  • Maintain a healthy weight

Multi-option walking and running programs have a very special focus: to gradually build the running (or power walking) technique to stay injury free, pain free in our joints, and be successful long term for our unique bodies. 

Every Body Can Run!

All bodies are designed to move. And every body NEEDS to move.

I hear it quite a bit: "my body type wasn't built to run". Nope, not true! Our bodies were designed to walk and run, however, years of not purposefully moving with lots of sitting, have made our bodies unable to properly function.

This walking and running program has a very different focus. Yes, you are given a program to follow, but it's way more than that! For our 13 weeks together, I want you to develop a body that is strong, capable and full of energy! 

And the BEST part, this isn't just a running program! The robust online curriculum does include running form coaching videos, but also guided workout videos to strengthen your body, to stretch your body, plus nutritional advice, recovery advice, and more! 

My goal for you:

  • run without pain
  • run strong and with ease
  • reach desired weight goal
  • gain balanced strength
  • sleep better
  • eat healthier

This program will show you:

  • correct running form to stay injury free
  • several streamed workout videos to build your body strong and to correct muscle imbalances in the body
  • what to eat and when to fuel your body
  • how to create personal accountability and motivation to stay on course

 

 

Virtual 5k Programs

Build the strength and proper technique to safely power walk or run a 5k race

Start Anytime! 

Program runs for 13 weeks:

  • first week is a PREP week (getting acquainted with the online program, connecting with Coach Amy)
  • walking and running workouts start the Sunday of the following week

$99.00

Purchase Now!

Virtual 10k Programs

Build the strength and proper technique to safely power walk or run a 10k race

Start Anytime! 

Program runs for 13 weeks:

  • first week is a PREP week (getting acquainted with the online program, connecting with Coach Amy)
  • walking and running workouts start the Sunday of the following week

$99.00

Purchase Now!

Programs

Six different programs to choose from!

Entire 12-week program designed by experienced certified personal trainer and corrective exercise specialist to gradually and safely build up to walk, combo of walking/running, or run a 5k or 10k distance race by the end of the program. For the Stronger 10k gain strength and power for those already running 10k.

After purchase, I will personally connect with each client to check in with their goals, injuries, and fitness level and we both decide which program would work best.

Beginner Walk 5k/10k

This program is designed for the beginner exerciser. Starts off slowly with walking, adds power walking intervals, and near the end of the 12-week program adds optional short jog intervals, if comfortable in the joints. Choice of finishing a 5k walk or 10k walk race. 

Walk-Run 5k

Designed for the walker or beginner runner who would like to gradually build the strength and endurance to run a 5k. Program begins with power walking with short jog intervals, and by the 12th week, running intervals are longer and the power walking intervals are shorter. 

Run-Walk 5k

Designed for the strong walker whose goal is to run the entire 5k with less walking intervals. Hill drills, speed play, and sprint intervals will be explored slowly and safely, the goal is to stay injury free while building strength in the legs and cardiovascular system. 

Walk-Run 10k

Designed for the walker or beginner runner who would like to gradually begin to build the strength and endurance to run a 10k with walking intervals. Program begins with power walking with short jog intervals, and by the 12th week, running intervals are longer and the power walking intervals are shorter.

Run-Walk 10k

Designed for the casual runner, 5k runner, or new 10k runner who wants to lengthen their run intervals and shorten their need to have walk breaks. Program gradually builds the endurance to run the entire 10k with minimal walk breaks and yet stay injury free and safe in the joints by focusing on proper running form. 

Run Stronger 10k

Designed for the 10k runner whose goal is to go faster and shorten their 10k running time. Hill drills, speed play, and sprint intervals will be explored slowly and safely, the goal is to stay injury free while building strength in the legs and cardiovascular system. This is a tough program, and I suggest having over one year of a consistent running habit in place. 

Program Details

Running is so good for our bodies and we are naturally built to run. However, due to habitual movement patterns, improper foot wear, lack of recovery methods, and incorrect running technique injuries and discomforts happen.

Running is a demanding sport. Two thirds of all aspiring runners develop an overuse injury. Most of these overuse injuries could have been prevented with the right program that includes a slow, gradual increase in mileage and speed with the focus on the right technique.

Goal Number One: to keep all participants safe from overuse injuries and to gradually increase strength and stability in the joints. For 13-weeks learn proper running mechanics, receive advice on foot wear and foot health, training, recovery methods, and nutrition while gradually building endurance in a specifically designed program to avoid injury and be safe on the joints.

Goal Number Two: to make running enjoyable and fun! How do we do that? By not pushing ourselves to the point of exhaustion but by working out at an enjoyable and attainable pace that is different for every body.

Goal Number Three: Accountability. I want you to reach your goals and to stick to this program the entire way through. 1on1 support via email and Voxer texting app answering any questions or concerns, and most importantly to help guide and motivate.

Full program includes:

  • Before program starts: personal email correspondence with Coach Amy to access your level and goals
  • Choice of 6 different 12-week walk/run program options (listed above)
  • Walk/run 3 times a week to fit busy schedules, 5k workouts are 20-30min long/ 10k workouts 30-60min long
  • Pre-recorded streamed Pilates strength workouts to lengthen and strengthen the body to keep injury free
  • Pre-recorded streamed strength circuit workouts designed to compliment your walking and running workouts
  • 2 stretching and foam rolling protocol with videos (8min each)
  • PDF of entire program to print out and post on your fridge
  • In your online program new information gets released EVERY week in easy to use online format: your week of walking/running intervals (also on your PDF), your strength and Pilates workouts, nutrition to focus on, form tips, gear tips, and coaching videos. BONUS: mobile app to conveniently view program on mobile device
  • Several check-ins with Coach Amy via email or Voxer app
  • With Coach Amy, pick a goal race (virtual or in person) to work towards

 

Who is Amy G Fitness?

Not every fitness instructor out there to hire has the same skills. Choose one with years of experience, a trainer that continues to learn with multiple certifications, and one that is honest, sincere, and not out to make a quick buck. Pick a trainer who cares and goes that extra mile for you!

About Amy

Before starting any new exercise program, it's important to fill out the online PARQ (physical activity readiness questionnaire) here http://eparmedx.com. If you have any questions about the status of your health, please contact your doctor.