Cardio & conditioning
Run-walk intervals: longer runs
Weeks 4 to 8 of our Couch to 5K plan. The runs get longer while the walks stay short, so your running time rises by 2 or 3 minutes a week. The player times week 4; the plan's phases set weeks 5 to 8. If the last run of a week felt hard, repeat the week.
Warm-up
Run-walk
3 rounds
- Treadmill jogging5 minIntermediate · Quads, Calves, Glutes · 3D demoEasy jog, full sentences. Week 5: 6 min. Week 6: 7 min. Week 7: 12 min, 2 rounds. Week 8: jog 20 min, walk 2 min, then jog 6 minEasier: Treadmill walkingHarder: Sprint intervals
Cool-down
Stretches (optional)
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
- Soleus wall stretch30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
- Standing hip flexor stretch (split stance)30 s each sideBeginner · Hip flexors, Quads · 3D demoTuck your pelvis under; don't lean backHarder: World's greatest stretch
Tips
- Slow down rather than stop: a slower jog is still a jog.
- Week 7's 12-minute runs are the biggest step. If you need to, run 12, walk 2 and run 8, then try again next time.
- Shins, calves or knees still sore the next morning? Repeat the week, and see the matching pain guide if it lasts.
- 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.
- 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.
Find more moves like these
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Easy cardio workout
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40 minBeginner3 movesCardio machine, A wallQuestions people ask
How long does the run-walk intervals: longer runs take?
About 35 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.