Plan to get you started running
This plan will get you out running regularly.
By the end you’ll be out running every single week.
This will allow you to cover twice the distance running that you can today walking, in the same amount of time.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1 | Walk 30 mins | Walk 30 mins | Rest | Walk 30 mins | Rest | Walk 50 mins | Rest | 140 mins |
| 2 |
Walk 5 mins, 3 X (Run 1 min, Walk 4 mins), Walk 5 mins |
Walk 5 mins, 5 X (Run 1 min, Walk 4 mins), Walk 5 mins |
Rest |
Walk 5 mins, 5 X (Run 1 min, Walk 4 mins), Walk 5 mins |
Rest |
Walk 5 mins, 8 X (Run 1 min, Walk 4 mins), Walk 5 mins |
Rest | 145 mins |
| 3 |
Walk 5 mins, 5 X (Run 1 min & Walk 3 mins), Walk 5 mins |
Walk 5 mins, 6 X (Run 1 min & Walk 3 mins), Walk 5 mins |
Rest |
Walk 5 mins, 6 X (Run 1 min & Walk 3 mins), Walk 5 mins |
Rest |
Walk 5 mins, 10 X (Run 1 min & Walk 3 mins), Walk 5 mins |
Rest | 144 mins |
| 4 |
Walk 5 mins, 4 X (Run 2 min & Walk 3 mins), Walk 5 mins |
Walk 5 mins, 5 X (Run 2 min & Walk 3 mins), Walk 5 mins |
Rest |
Walk 5 mins, 5 X (Run 2 min & Walk 3 mins), Walk 5 mins |
Rest |
Walk 5 mins, 8 X (Run 2 min & Walk 3 mins), Walk 5 mins |
Rest | 150 mins |
| 5 |
Walk 5 mins, 5 X (Run 2 min & Walk 2 mins), Walk 5 mins |
Walk 5 mins, 6 X (Run 2 min & Walk 2 mins), Walk 5 mins |
Rest |
Walk 5 mins, 6 X (Run 2 min & Walk 2 mins), Walk 5 mins |
Rest |
Walk 5 mins, 10 X (Run 2 min & Walk 2 mins), Walk 5 mins |
Rest | 144 mins |
| 6 |
Walk 5 mins, 5 X (Run 2 min & Walk 1 mins), Walk 5 mins |
Walk 5 mins, 6 X (Run 2 min & Walk 1 mins), Walk 5 mins |
Rest |
Walk 5 mins, 6 X (Run 2 min & Walk 1 mins), Walk 5 mins |
Rest |
Walk 5 mins, 15 X (Run 2 min & Walk 1 mins), Walk 5 mins |
Rest | 148 mins |
When you’ve completed this plan go back to the Beginner Running Plan.
We’ll build the next level for you and help you run a 5K non-stop.