Week 1 of 8
Getting Started – Run/Walk Intervals
This week5 mi
Full plan example · 8 weeks
A walk/run interval plan for complete beginners. Over 8 weeks you'll progress from 1-minute run segments to running a continuous 5K (3.1 miles). Three sessions per week keeps injury risk low while building your aerobic base.
Week 1 of 8
This week5 mi
Use the idea, not the mileage.
Build a schedule around your fitness, days, and race date.