Week 1
3 × Interval session · 34 min
Start gently. Short bits of running, plenty of time to walk.
- 5 min walkingZone 1
Repeat 8×
- 1 min runningZone 2
- 2 min walkingZone 1
- 5 min walkingZone 1
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Running · Beginner
From 0 to 5 km
8 weeks · 3 sessions per week
Who it is for
For anyone who has not run, or has not run for a long time, and wants to build up gently.
How it works
This plan takes you from walking to thirty minutes of running in one go over eight weeks, in small, doable steps. You alternate running and walking and extend the running part every week. Three sessions a week, with rest days in between, so your body has time to adapt. The pace is easy: you should still be able to talk.
Warming up and recovery
Start every session with five minutes of easy walking and finish with five minutes of walking. Plan at least one rest day between two sessions.
Your schedule, week by week
Zone 1 is very easy, zone 2 is a pace at which you can still talk. Calculate your own zones in the heart rate zones calculator.
Week 2
3 × Interval session · 34 min
The running bits get a little longer. Stay at a pace where you can talk.
- 5 min walkingZone 1
Repeat 6×
- 2 min runningZone 2
- 2 min walkingZone 1
- 5 min walkingZone 1
Week 3
3 × Interval session · 35 min
Three minutes in a row: your body gets used to the effort.
- 5 min walkingZone 1
Repeat 5×
- 3 min runningZone 2
- 2 min walkingZone 1
- 5 min walkingZone 1
Week 4
3 × Interval session · 38 min
Five minutes in a row. Keep the pace easy, even if it goes well.
- 5 min walkingZone 1
Repeat 4×
- 5 min runningZone 2
- 2 min walkingZone 1
- 5 min walkingZone 1
Week 5
3 × Interval session · 40 min
Eight minutes in a row. Less switching, smoother running.
- 5 min walkingZone 1
Repeat 3×
- 8 min runningZone 2
- 2 min walkingZone 1
- 5 min walkingZone 1
Week 6
3 × Interval session · 36 min
Two blocks of twelve minutes with a short walking break in between.
- 5 min walkingZone 1
- 12 min runningZone 2
- 2 min walkingZone 1
- 12 min runningZone 2
- 5 min walkingZone 1
Week 7
3 × Endurance session · 30 min
Twenty minutes without a break. Easy pace, no rush.
- 5 min walkingZone 1
- 20 min runningZone 2
- 5 min walkingZone 1
Week 8
3 × Endurance session · 40 min
Thirty minutes in one go. For many beginners that is about 5 km, depending on your pace.
- 5 min walkingZone 1
- 30 min runningZone 2
- 5 min walkingZone 1
This plan is a guideline, not medical advice. If you have an injury, heart or lung problems or any other condition, or you are pregnant, discuss it with a doctor or physiotherapist first.
01
Run easy
Your pace is right if you can still talk. If it feels hard, walk for longer. It is about building up, not about speed.
02
Rest between sessions
Plan your three sessions with at least one rest day in between, for example on Monday, Wednesday and Friday.
03
Repeat a week if needed
Was a week too hard? Simply do it again. An extra week is not falling behind.
Frequently asked questions
What if I miss a session?
No problem. Pick up at the session you missed. If you could not run for more than a week, start again at the last week that went well.
How fast should I run?
Easy enough that you can still talk, that is zone 2. A slow pace is perfectly fine: if you start gently, you keep going for longer.
Can I combine this with strength training?
Yes. Preferably do your strength training on different days than your running sessions, and give your legs enough rest.
When should I stop?
If you feel chest pain, dizziness or unusual shortness of breath, stop and ask a doctor for advice. Also stop if you feel sharp pain in a joint or muscle: go easy on yourself and have it checked if the pain persists.