Bellingham, Washington walk to run program.

🏃‍♂️ Bellingham Get Fit: 30-Minute Walk-to-Run Program 

By Jaime J. Hernandez  Founder, Health and Exercise Prescriptions®  Updated: June 2025 

🔥 Your Health Starts with Movement 

One of the simplest, most effective ways to improve your health is through consistent cardiovascular activity. You don’t need to run marathons — just 30 minutes of focused effort a few times per week can significantly improve your: 

• Heart and lung function 

• Blood pressure and cholesterol 

• Mood and mental clarity 

• Energy levels 

• Body composition 

Work doesn't count as cardio — intentional, elevated heart-rate movement does. 

🏃‍♀️ The 8-Week Walk-to-Run Program 

This walk-to-run progression is great for beginners and anyone getting back into fitness. It’s designed to be gentle, gradual, and adaptable, helping you build a strong base without risking injury or burnout. 

Always consult with your physician before beginning a new exercise routine, especially if you have prior injuries or health conditions. 

➤ Weekly Schedule Recommendations 

• Beginners: 2–3x per week 

• Novice: 3–4x per week 

• Advanced: 4–5x per week 

• Rest Days: Take at least 2 rest days each week 

📅 Walk-to-Run Weekly Breakdown 

Week	Workout
Week 1–2	5-minute brisk walk + 15 min alternating: 30 sec jog / 90 sec walk
Week 3–4	5-minute brisk walk + 20 min alternating: 30 sec jog / 90 sec walk
Week 5–6	5-minute brisk walk + 25 min alternating: 30 sec jog / 90 sec walk
Week 7–8	5-minute brisk walk + 30 min alternating: 30 sec jog / 90 sec walk

🚀 Beyond 8 Weeks: Level Up Your Run 

After completing the base program, your body will be more prepared for increased challenge. Here's how to progress safely: 

Week	Jog/Walk Intervals (for 30 minutes)
Week 9–10	60 sec jog / 90 sec walk
Week 11–12	90 sec jog / 90 sec walk
Week 13+	Begin building toward sustained jogging or running

Remember: Go at your pace. Progress happens with consistency, not speed. 

✨ Daily Energy, Recovery, and Support 

As you increase activity, your body will need more nutritional support to help with recovery, inflammation, and stamina. That’s where high-quality, science-backed supplements come in. 

💊 Visit my curated Thorne supplement store for trusted products I recommend for active clients:  👉 HealthAndExercisePrescriptions Thorne Store 

Recommended Products: 

Need	Supplement	Why
🔋 Energy	Basic Nutrients 2/Day	Covers essential vitamins and minerals
🦵 Muscle Recovery	Creatine	Helps support endurance and reduce fatigue
💧 Hydration & Electrolytes	Catalyte	Replenishes fluids & supports performance

💬 Motivation From Me to You 

“Getting fit doesn’t have to be painful or complicated. It just has to be consistent.”  – Jaime J. Hernandez 

Pair this program with a smart nutrition plan, stress-reduction habits, and sleep, and you’ll be well on your way to a healthier, more energized you. 

📍Start tomorrow. Yes, really — tomorrow. 

Be well, Jaime J. Hernandez  Health and Exercise Prescriptions®  🌐 www.healthandexerciseprescriptions.com