Beginner · 30 min

Run / walk

Ease into running with short efforts and walking recoveries.

  • Running is new, or you’re coming back to it
  • You can walk briskly for 30 minutes

Not the right fit if you can already jog 20 minutes without stopping. Try Easy run.

The session

Warm-up
5 minutes of easy walking, gradually becoming brisk.
Main set
8 rounds: jog comfortably for 1 minute, then walk for 90 seconds. You should be able to speak in sentences.
Cool-down
5 minutes of easy walking.

Repeat the same session until it feels manageable. Leave a rest day between beginner runs; this is a starter session, not the full NHS Couch to 5K programme.

Start this plan free

7 days free, no card to start.