Eight weeks of walk-run intervals to go from walker to runner. Trainers only. Repeat any week that felt hard.
The NHS recommends 150 minutes moderate or 75 minutes vigorous activity a week. Interval training gets you there efficiently.
If "running" feels impossible, this is the plan for you. It's how most of our runners started — walking, with tiny bits of running in between.
You need no gear beyond trainers, no music, no watch. A phone timer will do.
THE 8-WEEK PLAN
Do each week 2–3 times, at least a day apart. Repeat any week that felt hard.
Week 1: walk 4 min, run 1 min × 5.
Week 2: walk 3 min, run 2 min × 5.
Week 3: walk 2 min, run 3 min × 5.
Week 4: walk 1 min, run 4 min × 5.
Week 5: walk 1, run 5, walk 1, run 5, walk 1, run 5.
Week 6–8: extend the runs by a minute each week. Congrats — you're running 20+ minutes.
KIT YOU ACTUALLY NEED
Trainers with some cushioning. That's it. Don't buy anything else until you've been out 6 times.
GOLDEN RULES
Go slow. If you can't hold a conversation, slow down more.
There is no prize for skipping ahead. Repeat weeks if you need to.
Rest days matter as much as run days.
COMMON MISTAKES
- ×Running too fast during the run intervals. Conversational pace.
- ×Skipping rest days. They're where the gains land.
- ×Jumping ahead. Repeat weeks — no prize for speed.
LEVEL UP
- ↑Join our Wednesday session. We literally run this plan.
- ↑Bring a mate on the same week — you'll both go further.
- ↑Track it on paper. Cross each session off.
Branded downloads. Free. Print the PDF, share the poster.
STACK THE WINS.
Book week 1, run 1 into your calendar for tomorrow. 25 minutes total. Alarm set.