How the plan works
Start with walking
The first session is 8 × (1 min run, 1.5 min walk), after a 5-minute brisk walk.One step a week
The runs grow and the walks shrink, up to 2 × (10 min run, 3 min walk).Rest between runs
Three runs a week, with rest or an easy walk on the days between.
It is the NHS Couch to 5K pattern, fitted to your race date and the days you can run. Weekly jumps of more than 30% may raise injury risk in new runners (Nielsen and others, 2014), so the plan holds back on purpose.
What is in your plan
| Part | What it does |
|---|---|
| A weekly schedule | Mapped to the days you can train. |
| 7 run/walk steps | From 8 × (1 min run, 1.5 min walk) to 2 × (10 min run, 3 min walk), then continuous running. |
| Rest days | A day off between runs while you build up. |
| A finish line | A 5K race or parkrun, or 30 minutes of running without stopping. |
Is this the right plan for you?
This plan is for anyone starting from zero. If you are somewhere else, one of these fits better.
Kit
Running shoes that feel comfortable when you jog, clothes you can move in, and a phone to keep time. Something bright helps on dark evenings. A GPS watch is useful later, once you run to set paces.