Reach Your Goal 2006: Go from walking to running

to your workout time.

Not to mention the heart benefitsyou’ll live longer and have more energy.

In addition to the cardio, you’ll also lift weights two times a week on nonconsecutive days.

Well, first of all, you don’t want sexy legs and flabby arms.

Second, it will help prevent injury.

“You need strong muscles to help absorb the impact of running on your body,” Zim says.

Now, runnersyes, that’s you!take your mark.

Ready, set…get fit!

CARDIO WORKOUT 1Get moving for 25 minutes.

Walk 5 minutes at a moderate pace to warm up.

Walk fast (on the verge of a jog) for 1 minute; jog for 1 minute.

Alternate walking and jogging for 15 minutes.

Stroll for 5 minutes to cool down.WORKOUT 2Walk 5 minutes at a moderate pace to warm up.

Walk fast for 90 seconds; jog for 90 seconds.

Alternate walking and jogging for 18 minutes.

Stroll for 5 minutes to cool down.

Continue, alternating, for 20 minutes.

Use a weight that’s hard to lift by the end of each set.

Rest 1 minute between sets.

Walk fast for 2 minutes; break into a light jog for 3 minutes.

Alternate these walk/jog stretches for 25 minutes.

Walk slowly for 5 minutes to cool down.

Walk fast for the next minute; break into a jog for 5 minutes.

Alternate walking and jogging for 24 minutes.

Walk slowly for 5 minutes to cool down.

Rest 1 minute between sets and give yourself 48 hours between sessions.

Goalpost Rowing kick-back Push-up knee pull Twist.See the slide show.

CARDIO WORKOUT 1Are you up for 38 minutes' worth of intervals?

Walk moderately for 5 minutes to warm up.

Then walk fast for 1 minute; jog for 6.

Continue alternating walk/jog intervals for 28 minutes.

Stroll 5 minutes to cool down.WORKOUT 2Walk for 5 minutes to warm up.

Walk fast for 1 minute; jog for 8 minutes.

Keep alternating for 36 minutes.

Stroll for 5 minutes to cool down.WORKOUT 3Walk 5 minutes at a moderate pace to warm up.

Walk fast 1 minute; jog 12 minutes.

Walk for 1 minute; jog for 12.

Stroll for 5 minutes to cool down.

You made it 36 minutes!STRENGTHDo 12 reps of each move, in this order, three times.

Rest 1 minute between sets.

Plus: Try the three bonus moves geared for runners.

Meet the queen Good morning Goalpost Twist.See the slide show.

CARDIO WORKOUT 1Walk for 5 minutes at a moderate pace to warm up.

Walk fast for 1 minute; break into a brisk jog for 15 minutes.

Recover at your moderate walk for 2 minutes, then jog for 15 more minutes.

Walk slowly for 5 minutes to cool down.

That was 43 minutes.WORKOUT 2Only 35 minutes today!

Walk for 5 minutes at a moderate pace to warm up.

Jog for 25 minutesyou can make it!

Cool down with a 5-minute walk.WORKOUT 3This is it!

You’re ready to turn that walk into a run.

Walk 5 minutes at a moderate pace; jog 30 minutes at a steady pace you might maintain.

Don’t be afraid to add weight if it’s starting to get easier.

Rest 1 minute between sets.

Rowing kick-back Push-up knee pull Double press Butt kick Twist.See the slide show.

Photo Credit: Mattias Olsson