Walk-to-run plan
From Stroll to Strong
A gentle walk-to-run plan for building the running habit without getting hurt. Twelve weeks, three sessions a week, and every single session should feel doable.
Walking isn't cheating. It's the plan.
- 12 weeks
- Sessions 3 per week
- Hills every other week
- Goal 30 min non-stop
The most common reason people stop running isn't a lack of motivation. It's that it got too hard too soon, and the body said no. This plan flips that around: walking is the foundation, jogging is added a little at a time, and you should never finish a session completely spent. If you can talk in full sentences while you jog, you're doing it right.
Take it easy. The goal here isn't speed. The goal is to be able to jog for 30 minutes without stopping twelve weeks from now, and still want to do it again the week after. Everything else, like distance and pace, comes by itself later.
Running on a treadmill is allowed, but the goal is to get outside. Fresh air, slightly uneven ground and somewhere to go make the habit easier to keep, and your body gets a variety it never gets on a flat belt. Use the treadmill when the weather or the day demands it, not as the default.
How the week is laid out
Three sessions a week: Tuesday, Thursday and Saturday. Monday and Friday are rest, Wednesday and Sunday are an optional easy walk. The load moves in waves rather than a straight line up: weeks 4, 6, 8 and 10 are deliberately lighter than the week before, so tendons, joints and your head get time to catch up with your legs. Progress you can't feel in your body the next day is the best kind.
The hill session, every other week
Every other Thursday the walk/run session is swapped for short hill reps in the Ingebrigtsen style: 25 seconds up the hill, one minute of easy walking down, in two sets with one extra minute of rest between them. The target format is 2 × 20 reps, but we start at 2 × 8 and build there over ten weeks. The final hill session, two days before the goal run, is intentionally a little shorter.
Hills are chosen because they are kind to the body: the speed is low even though the effort is quick, each rep is short, and the landings are softer than on the flat. That builds strong calves and hips and better running form without wearing you down. Find an even hill with a 4–8 % grade, hold a pace where rep 40 looks like rep 1, and always walk back down easily. A small warm-up and cool-down are built into the session.
How to read the plan
Every box in the plan explains the session in plain words, with a short summary at the bottom for when you just want the numbers. "5 × (2 min jog / 3 min walk)" means: jog easily for two minutes, walk for three, and do that five times. You don't need to understand all of it right away. Read today's box, and do what it says.
Weekly plan
- Easy
- Race / goal
- Rest
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 1 minute and walk for 2 minutes, and repeat that 8 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 8 × (1 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 1 minute and walk for 2 minutes, and repeat that 8 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 8 × (1 min jog / 2 min walk), 5 min walk | Rest | Walk with little jogsWalk briskly for 30 minutes. Five times along the way, jog easily for one minute, then keep walking.In short: 30 min brisk walk with 5 × 1 min jog | Rest, or an easy 20–30 minute walk if you feel like it. |
| 2 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 1 minute and walk for 2 minutes, and repeat that 8 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 8 × (1 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Hill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 8 times. Take 1 extra minute of rest, then do a second set of 8. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 8 × (25 s up / 1 min down), 10 min cool-down | Rest | Walk with little jogsWalk briskly for 35 minutes. Six times along the way, jog easily for one minute, then keep walking.In short: 35 min brisk walk with 6 × 1 min jog | Rest, or an easy 20–30 minute walk if you feel like it. |
| 3 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 2 minutes and walk for 2 minutes, and repeat that 7 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 7 × (2 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 2 minutes and walk for 2 minutes, and repeat that 7 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 7 × (2 min jog / 2 min walk), 5 min walk | Rest | Walk/run session, a bit longerWalk for 5 minutes first. Then jog easily for 2 minutes and walk for 3 minutes, and repeat that 6 times. Walk the remaining time until you reach 40 minutes in total.In short: 40 min, 6 × (2 min jog / 3 min walk) | Rest, or an easy 20–30 minute walk if you feel like it. |
| 4 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 2 minutes and walk for 2 minutes, and repeat that 5 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 5 × (2 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Hill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 10 times. Take 1 extra minute of rest, then do a second set of 10. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 10 × (25 s up / 1 min down), 10 min cool-down | Rest | Easy walkEasy week. Just a pleasant 30 minute walk, no jogging. Your body catches up with what you've built over the last three weeks.In short: 30 min walk | Rest, or an easy 20–30 minute walk if you feel like it. |
| 5 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 3 minutes and walk for 2 minutes, and repeat that 6 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 6 × (3 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 3 minutes and walk for 2 minutes, and repeat that 6 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 6 × (3 min jog / 2 min walk), 5 min walk | Rest | Walk/run session, a bit longerWalk for 5 minutes first. Then jog easily for 3 minutes and walk for 2 minutes, and repeat that 5 times. Walk the remaining time until you reach 40 minutes in total.In short: 40 min, 5 × (3 min jog / 2 min walk) | Rest, or an easy 20–30 minute walk if you feel like it. |
| 6 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 3 minutes and walk for 2 minutes, and repeat that 4 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 4 × (3 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Hill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 12 times. Take 1 extra minute of rest, then do a second set of 12. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 12 × (25 s up / 1 min down), 10 min cool-down | Rest | Walk with jogsEasy week. Walk briskly for 35 minutes, and jog easily for 2 minutes three times along the way.In short: 35 min brisk walk with 3 × 2 min jog | Rest, or an easy 20–30 minute walk if you feel like it. |
| 7 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 4 minutes and walk for 2 minutes, and repeat that 5 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 5 × (4 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 4 minutes and walk for 2 minutes, and repeat that 5 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 5 × (4 min jog / 2 min walk), 5 min walk | Rest | Walk/run session, a bit longerWalk for 5 minutes first. Then jog easily for 5 minutes and walk for 2 minutes, and repeat that 4 times. Walk the remaining time until you reach 45 minutes in total.In short: 45 min, 4 × (5 min jog / 2 min walk) | Rest, or an easy 20–30 minute walk if you feel like it. |
| 8 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 4 minutes and walk for 2 minutes, and repeat that 4 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 4 × (4 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Hill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 15 times. Take 1 extra minute of rest, then do a second set of 15. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 15 × (25 s up / 1 min down), 10 min cool-down | Rest | Walk/run session, a bit longerEasy week, so this one is shorter than last Saturday. Walk for 5 minutes first. Then jog easily for 5 minutes and walk for 3 minutes, and repeat that 3 times. Walk the remaining time until you reach 35 minutes in total.In short: 35 min, 3 × (5 min jog / 3 min walk) | Rest, or an easy 20–30 minute walk if you feel like it. |
| 9 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 8 minutes and walk for 2 minutes, and repeat that 3 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 3 × (8 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 6 minutes and walk for 1 minute, and repeat that 4 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 4 × (6 min jog / 1 min walk), 5 min walk | Rest | Walk/run session, a bit longerWalk for 5 minutes first. Then jog easily for 8 minutes and walk for 2 minutes, and repeat that 3 times. Walk the remaining time until you reach 45 minutes in total.In short: 45 min, 3 × (8 min jog / 2 min walk) | Rest, or an easy 20–30 minute walk if you feel like it. |
| 10 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 10 minutes and walk for 2 minutes, and repeat that 2 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 2 × (10 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Hill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 20 times. Take 1 extra minute of rest, then do a second set of 20. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 20 × (25 s up / 1 min down), 10 min cool-down | Rest | Easy walk with a little joggingEasy week. Walk easily for 40 minutes, and jog easily for 5 minutes twice along the way.In short: 40 min walk with 2 × 5 min jog | Rest, or an easy 20–30 minute walk if you feel like it. |
| 11 | Rest | Walk/run sessionWalk for 5 minutes to warm up. Then jog easily for 12 minutes and walk for 2 minutes, and repeat that 2 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 2 × (12 min jog / 2 min walk), 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Continuous jogWalk for 5 minutes. Then jog easily for 20 minutes without stopping, and walk for 5 minutes at the end. If it gets heavy, take a one-minute walking break and carry on; it still counts.In short: 5 min walk, 20 min jog, 5 min walk | Rest | Continuous jogWalk for 5 minutes. Then jog easily for 25 minutes without stopping, and walk for 5 minutes at the end. If it gets heavy, take a one-minute walking break and carry on; it still counts.In short: 5 min walk, 25 min jog, 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. |
| 12 | Rest | Continuous jogWalk for 5 minutes. Then jog easily for 15 minutes without stopping, and walk for 5 minutes at the end. If it gets heavy, take a one-minute walking break and carry on; it still counts. Short and light, you want to be fresh for Saturday.In short: 5 min walk, 15 min jog, 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. | Hill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 15 times. Take 1 extra minute of rest, then do a second set of 15. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 15 × (25 s up / 1 min down), 10 min cool-down | Rest | Goal: 30 minutes non-stopWalk for 5 minutes. Then jog easily for 30 minutes, and walk for 5 minutes at the end. Take it easy, the goal here is to finish with a smile, not to set a record.In short: 5 min walk, 30 min jog, 5 min walk | Rest, or an easy 20–30 minute walk if you feel like it. |
Week 1
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 1 minute and walk for 2 minutes, and repeat that 8 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 8 × (1 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 1 minute and walk for 2 minutes, and repeat that 8 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 8 × (1 min jog / 2 min walk), 5 min walk
- FriRest
- SatWalk with little jogsWalk briskly for 30 minutes. Five times along the way, jog easily for one minute, then keep walking.In short: 30 min brisk walk with 5 × 1 min jog
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 2
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 1 minute and walk for 2 minutes, and repeat that 8 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 8 × (1 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuHill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 8 times. Take 1 extra minute of rest, then do a second set of 8. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 8 × (25 s up / 1 min down), 10 min cool-down
- FriRest
- SatWalk with little jogsWalk briskly for 35 minutes. Six times along the way, jog easily for one minute, then keep walking.In short: 35 min brisk walk with 6 × 1 min jog
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 3
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 2 minutes and walk for 2 minutes, and repeat that 7 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 7 × (2 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 2 minutes and walk for 2 minutes, and repeat that 7 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 7 × (2 min jog / 2 min walk), 5 min walk
- FriRest
- SatWalk/run session, a bit longerWalk for 5 minutes first. Then jog easily for 2 minutes and walk for 3 minutes, and repeat that 6 times. Walk the remaining time until you reach 40 minutes in total.In short: 40 min, 6 × (2 min jog / 3 min walk)
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 4
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 2 minutes and walk for 2 minutes, and repeat that 5 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 5 × (2 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuHill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 10 times. Take 1 extra minute of rest, then do a second set of 10. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 10 × (25 s up / 1 min down), 10 min cool-down
- FriRest
- SatEasy walkEasy week. Just a pleasant 30 minute walk, no jogging. Your body catches up with what you've built over the last three weeks.In short: 30 min walk
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 5
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 3 minutes and walk for 2 minutes, and repeat that 6 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 6 × (3 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 3 minutes and walk for 2 minutes, and repeat that 6 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 6 × (3 min jog / 2 min walk), 5 min walk
- FriRest
- SatWalk/run session, a bit longerWalk for 5 minutes first. Then jog easily for 3 minutes and walk for 2 minutes, and repeat that 5 times. Walk the remaining time until you reach 40 minutes in total.In short: 40 min, 5 × (3 min jog / 2 min walk)
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 6
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 3 minutes and walk for 2 minutes, and repeat that 4 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 4 × (3 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuHill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 12 times. Take 1 extra minute of rest, then do a second set of 12. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 12 × (25 s up / 1 min down), 10 min cool-down
- FriRest
- SatWalk with jogsEasy week. Walk briskly for 35 minutes, and jog easily for 2 minutes three times along the way.In short: 35 min brisk walk with 3 × 2 min jog
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 7
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 4 minutes and walk for 2 minutes, and repeat that 5 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 5 × (4 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 4 minutes and walk for 2 minutes, and repeat that 5 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 5 × (4 min jog / 2 min walk), 5 min walk
- FriRest
- SatWalk/run session, a bit longerWalk for 5 minutes first. Then jog easily for 5 minutes and walk for 2 minutes, and repeat that 4 times. Walk the remaining time until you reach 45 minutes in total.In short: 45 min, 4 × (5 min jog / 2 min walk)
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 8
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 4 minutes and walk for 2 minutes, and repeat that 4 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 4 × (4 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuHill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 15 times. Take 1 extra minute of rest, then do a second set of 15. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 15 × (25 s up / 1 min down), 10 min cool-down
- FriRest
- SatWalk/run session, a bit longerEasy week, so this one is shorter than last Saturday. Walk for 5 minutes first. Then jog easily for 5 minutes and walk for 3 minutes, and repeat that 3 times. Walk the remaining time until you reach 35 minutes in total.In short: 35 min, 3 × (5 min jog / 3 min walk)
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 9
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 8 minutes and walk for 2 minutes, and repeat that 3 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 3 × (8 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 6 minutes and walk for 1 minute, and repeat that 4 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 4 × (6 min jog / 1 min walk), 5 min walk
- FriRest
- SatWalk/run session, a bit longerWalk for 5 minutes first. Then jog easily for 8 minutes and walk for 2 minutes, and repeat that 3 times. Walk the remaining time until you reach 45 minutes in total.In short: 45 min, 3 × (8 min jog / 2 min walk)
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 10
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 10 minutes and walk for 2 minutes, and repeat that 2 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 2 × (10 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuHill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 20 times. Take 1 extra minute of rest, then do a second set of 20. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 20 × (25 s up / 1 min down), 10 min cool-down
- FriRest
- SatEasy walk with a little joggingEasy week. Walk easily for 40 minutes, and jog easily for 5 minutes twice along the way.In short: 40 min walk with 2 × 5 min jog
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 11
3 sessions- MonRest
- TueWalk/run sessionWalk for 5 minutes to warm up. Then jog easily for 12 minutes and walk for 2 minutes, and repeat that 2 times. Finish with 5 minutes of easy walking. The jog should be slow enough that you can chat along the way.In short: 5 min walk, 2 × (12 min jog / 2 min walk), 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuContinuous jogWalk for 5 minutes. Then jog easily for 20 minutes without stopping, and walk for 5 minutes at the end. If it gets heavy, take a one-minute walking break and carry on; it still counts.In short: 5 min walk, 20 min jog, 5 min walk
- FriRest
- SatContinuous jogWalk for 5 minutes. Then jog easily for 25 minutes without stopping, and walk for 5 minutes at the end. If it gets heavy, take a one-minute walking break and carry on; it still counts.In short: 5 min walk, 25 min jog, 5 min walk
- SunRest, or an easy 20–30 minute walk if you feel like it.
Week 12
3 sessions- MonRest
- TueContinuous jogWalk for 5 minutes. Then jog easily for 15 minutes without stopping, and walk for 5 minutes at the end. If it gets heavy, take a one-minute walking break and carry on; it still counts. Short and light, you want to be fresh for Saturday.In short: 5 min walk, 15 min jog, 5 min walk
- WedRest, or an easy 20–30 minute walk if you feel like it.
- ThuHill sessionFind an even hill that isn't too steep. Warm up with 5 minutes of walking and 5 minutes of easy jogging. Then run up the hill quickly but under control for 25 seconds, walk back down easily for 1 minute, and repeat that 15 times. Take 1 extra minute of rest, then do a second set of 15. Finish with 10 minutes of easy walking. Never sprint: the last rep should look like the first.In short: 10 min warm-up, 2 × 15 × (25 s up / 1 min down), 10 min cool-down
- FriRest
- SatGoal: 30 minutes non-stopWalk for 5 minutes. Then jog easily for 30 minutes, and walk for 5 minutes at the end. Take it easy, the goal here is to finish with a smile, not to set a record.In short: 5 min walk, 30 min jog, 5 min walk
- SunRest, or an easy 20–30 minute walk if you feel like it.
Zones
- Zone 1WalkingBrisk, but relaxed
- Zone 2Easy jogYou can talk in full sentences
- Zone 3Hill repsQuick and controlled, never a sprint
How to stay injury-free
- Waves, not a straight line. If a week feels heavy, repeat it. The plan isn't going anywhere. You are, ideally for many years.
- Sore or hurt? Stiff, achy muscles are fine. Pain that changes the way you run, is worse the next day, or sits in one spot (shin, Achilles, knee) is a stop signal: two days off, then start the week again.
- Easy means easy. The easy jog is conversational pace. If you get out of breath, walk. That isn't weakness, it's the plan.
- Shoes and surfaces. Run in shoes that are comfortable and not worn out. Mix gravel, trail and tarmac if you can, and keep the hill reps on an even surface.
- Strength, 2 × 10 min a week. Calf raises, squats down to a chair, hip bridges and lunges. Little and often beats a lot and rarely.
- Sleep and food. Recovery happens while you sleep. Eat something within an hour of finishing a session.
After week 12
You can now jog for 30 minutes without stopping. Keep three sessions a week for at least a month before increasing anything, and then add five minutes to only one session at a time. The next natural goal is 5 km without a break, or simply keeping the habit going through the winter. You can keep the hill session every other week for as long as you like.