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Cardio & conditioning

Run-walk intervals for beginners

Weeks 1 to 3 of our Couch to 5K plan, and a gentle start for anyone learning to run. Jog slowly enough to talk in full sentences, then walk briskly and let your breathing settle. The player times week 1; the plan's phases set weeks 2 and 3 (6 rounds of 2 minutes jogging and 1 minute walking, then 4 rounds of 3 minutes jogging and 90 seconds walking). Run 3 times a week with a rest day between, and repeat any week that felt hard.

30 minBeginner5 movesCardio machine · A wallQuads · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Treadmill walking5 min
    Beginner · Quads, Calves, Glutes · 3D demoBrisk: you can talk but not sing. Outdoors or on a treadmillHarder: Treadmill jogging

Run-walk

10 rounds

  1. Treadmill jogging1 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasy jog: you can talk in full sentences. Week 2: 2 min, 6 rounds. Week 3: 3 min, 4 roundsEasier: Treadmill walkingHarder: Sprint intervals
  2. Treadmill walking1 min
    Beginner · Quads, Calves, Glutes · 3D demoWalk briskly and let your breathing settle. Week 3: 90 sHarder: Treadmill jogging

Cool-down

  1. Treadmill walking5 min
    Beginner · Quads, Calves, Glutes · 3D demoEasy paceHarder: Treadmill jogging

Stretches (optional)

  1. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoFor comfort; stretching doesn't prevent running injuriesEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
  2. Soleus wall stretch30 s each side
    Beginner · Calves · 3D demoBent knee, for the deeper calfEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
  3. Standing quad stretch30 s each side
    Beginner · Quads, Hip flexors · 3D demoHold a wallHarder: Couch stretch

Tips

  • Can't talk in full sentences? Slow down. It's fine if your jog is barely faster than your walk.
  • Run 3 times a week with a rest day between runs. Repeat any week as often as you need; there's no prize for finishing in 9 weeks.
  • On a treadmill, set a 0 to 1% incline and clip on the safety key.
  • Stiff calves or shins for a day or two are normal at first. Stop and rest if a pain is sharp, makes you limp, builds as you go or is worse the next morning. Pain in one spot on a bone that worsens with each step can be a stress fracture: get it checked.
  • Stop for chest pain, dizziness or unusual breathlessness. Call 999 in the UK or 911 in the US for chest pain that feels tight or heavy, or spreads to your arms, neck or jaw.
  • After giving birth, UK guidance suggests waiting at least 3 months before running, and only once walking, hopping and jogging on the spot cause no leaking, heaviness or pain.
  • With numb feet from diabetes, wear well-fitting shoes and check your feet for redness or blisters afterwards; with an open sore or ulcer, don't run until your foot team says so.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the run-walk intervals for beginners take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 5 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.