DYESS WALK TO RUN PROGRAM (WTR)

Dyess Walk to Run Program (WTR)

General Instructions:

• This program is designed for 5 days of exercise with 2 rest days. You will complete a run day 3 times a week or every other day. Then, you will complete resistance/plyometric exercises the other 2 days. For example: run days on Mon, Wed, Fri; resistance/plyometric exercises on Tue, Thu; and rest days on Sat, Sun.

• Do not start this program until you are pain free with daily activities.

Run Days:

• Warm up on stationary bike/elliptical for 5-7 minutes. Then choose any 2 exercises from the blue (Single-Joint Exercises) category. After completing the warm up and your chosen exercises, you can then start your WTR.

• Walk at 3.0-4.0 mph. Jog at a comfortable pace.

• Run outside on the track or sidewalk if able. This will simulate your Physical Fitness Readiness Assessment (PFRA). Limit treadmill use as much as possible pending inclement weather.

• STOP immediately if you have pain, stiffness, or swelling. There may be discomfort, but no pain.

• Advance to the next level every other day only if pain is 2/10 or less. There should be zero bone pain.

o 0/10= no pain. 5/10=affecting your activity. 8/10 = Emergency Room. 10/10=actively removing a limb.

o Bone pain typically feels deep, aching, or sharp directly over the bone when stepping or pressing on it.

• If you have pain greater than 2/10, then skip the next run day and repeat the level at the following run day. If you are unable to progress the same level after 3 attempts due to pain, seek care from your PCM or Physical Therapist.

• Do not run in addition to this program.

Non-Run Strength or Plyometric Days:

• On the 1st non-run day pick 2 exercises from the blue (Single-Joint Exercises) category and 2 exercises from the red (Resistance Exercises) OR green (Plyometrics) categories (if at or above level 4 of WTR).

• On the other non-run day, pick the other category. If on WTR level 1-3 you will do one exercise from the red (Resistance Exercise) category and the band assisted Pogo hops from the Green (Plyometrics) category.

• This will be your workout for the day. You may add in upper body work as long as you do not put additional weight through your legs- sitting upper body only.

• Do not pick the same exercises every time. Switch it up!

Single Joint Exercise Demo

Resistance Exercise Demo

Plyometric Exercise Demos

Contact: 7BW.TrueNorth.Plus@us.af.mil 

Developed by Maj Jacqueline Smith- PT, DPT, OCS, ATC, CSCS & Samantha Jones- MS, LAT, ATC & Jonathan Gardner–CSCS. 7 BW True North+- 2026