Warm up Running Program by Amby Burfoot

Week 1: Run 2 min, walk 4 min. Complete 5 cycles
Week 2: Run 3 min, walk 3 min. Complete 5 cycles
Week 3: Run 5 min, walk 2.5 min. Complete 4 cycles
Week 4: Run 7 min, walk 3 min. Complete 3 cycles
Week 5: Run 8 min, walk 2 min. Complete 3 cycles
Week 6: Run 9 min, walk 2 min. Complete 2 cycles, then run 8 mins
Week 7: Run 9 min, walk 1 min. Complete 3 cycles
Week 8: Run 13 min, walk 2 min. Complete 2 cycles
Week 9: Run 14 min, walk 1 min. complete 2 cycles
Note: After completing week9, if you feel tired, repeat this week of training before moving on to week 10.
Week 10: Run 30 min!!!