Walking to Running

Overview

Not ready to run yet? That's completely fine. This 6-week plan starts with structured walking and gradually introduces short running intervals. It's the perfect pre-plan before tackling a Couch to 5K programme.

This plan is for you if: You haven't exercised in a long time, you're recovering from injury, or you simply want to ease into fitness very gently.

Weekly Progression

Week	Session 1	Session 2	Session 3	Weekly Goal
1	15 min brisk walk	15 min brisk walk	20 min brisk walk	Get moving regularly
2	20 min brisk walk	20 min brisk walk	25 min brisk walk	Build the walking habit
3	25 min walk with 3 × 30-sec jog	25 min brisk walk	25 min walk with 4 × 30-sec jog	Introduce jogging
4	25 min walk with 5 × 1-min jog	25 min brisk walk	30 min walk with 5 × 1-min jog	Longer jog intervals
5	30 min walk with 4 × 2-min jog	25 min brisk walk	30 min walk with 5 × 2-min jog	Sustain jog intervals
6	30 min walk with 3 × 3-min jog	25 min brisk walk	30 min walk with 4 × 3-min jog	Ready for Couch to 5K!

Walking Technique Tips

Tip	Details
Posture	Stand tall, shoulders back and relaxed, look ahead
Arms	Bend at 90°, swing naturally — don't clench fists
Stride	Short, quick steps rather than overstriding
Foot Strike	Heel to toe roll, push off with toes
Breathing	Breathe naturally — in through nose, out through mouth

When to Jog

During the jog intervals:

• Jog slowly — barely faster than your walk
• Focus on form — light feet, short steps
• Don't sprint — if you can't talk, slow down
• Walk immediately when the interval ends

What's Next?

After completing this 6-week plan, you're ready for our Couch to 5K programme. Your body is now prepared for regular walk/run intervals.