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NSS Walk to Run Workout Plan Last update to this page:   .   Program description: Walk To Run with the North Shore Striders Ready to join NSS? Continue to NSS Membership Application Form Questions? Contact: . (Starting Tuesday, August 10, 2004) R5 = Run for 5 minutes.   W5 = Walk for 5 minutes. Repeat three times per week, e.g., Tue, Thu, Sun. Individualize your plan with Coach Dave Jellerson (Tue). Step Warm up Run Walk Repeats Cool down Total min. 1 Early preparation - walk for up to 20 min. 2 Hydrate, W5, Stretch, Hydrate - W12 x1 Hydrate, Stretch, W5, Hydrate 22   Ramp up to 30 min.   3 R1 W5 x2 22 4 R1 W5 x3 28 5 R1 W5 x4 34 6 R1 W5 x5 40   Gradually decrease walk, gradually increase run   7 R2 W5 x4 38 8 R2 W4 x4 40 9 R3 W4 x4 38 10 R3 W3 x5 40 11 R4 W3 x4 38 12 R4 W2 x5 40   Gradually increase run   13 R5 W2 x4 38 14 R6 W2 x4 42 15 R7 W2 x3 37 16 R8 W2 x3 40 17 R9 W2 x4 37 18 R9 W1 x3 40 Congratulations Walk to Run graduate! You may join the main running program.