Take the Lake
​ Virtual 15 mile run/walk 
OR
Choose your own distance, create a family or a friend goal 
or mix and match a little bit of everything goal. 
Create YOUR challenge. Click here to register. 

Walk / Run
Training Schedule for Beginners

Week-by-Week Plan based on  4-weeks of training
​Week 1
  • Day 1: Run 10 minutes, walk 1 minute, repeat 2 times
  • Day 2: Rest or cross-train
  • Day 3: Run 12 minutes, walk 1 minute, repeat 2 times
  • Day 4: Rest
  • Day 5: Run 13 minutes, walk 1 minute, repeat 2 times
  • Day 6: Rest or cross-train
  • Day 7: Rest
Week 2
  • Day 1: Run 15 minutes, walk 1 minute, repeat 2 times
  • Day 2: Rest or cross-train
  • Day 3: Run 17 minutes, walk 1 minute, run 7 min
  • Day 4: Rest
  • Day 5: Run 19 minutes, walk 1 minute, run 7 min
  • Day 6: Rest or cross-train
  • Day 7: Rest
Week 3
  • Day 1: Run 20 minutes, walk 1 minute, run 6 minutes
  • Day 2: Rest or cross-train
  • Day 3: Run 24 minutes
  • Day 4: Rest
  • Day 5: Run 26 minutes
  • Day 6: Rest or cross-train
  • Day 7: Rest
Week 4
The above schedule is a minimal training estimate for an average person and it in no way guarantees success. Always consult a health or fitness professional before embarking on a new exercise regimen.

Best Practices

  • These are not guided tours; you must make your own decisions regarding your abilities and the weather. 
  • Do not litter – recycle, find a garbage can, or carry it.
  • DRINK BEFORE YOU GET THIRSTY!
Looking for a couple of good articles to browse with tip son how to start a new exercise program?....We like these two How to Start Exercising and Stick to It and How do I move from walking to running? Want to walk or run the trails at Lake Waccamaw State Park?....Be sure and grab water, bug spray and sunscreen and go for it. It's a beautiful park right here in our backyard.