8-Week Walk to Run Programme: Start Your Running Journey Safely

The team have created this walk to run programme to help you start a new running habit or assist you to safely progress getting back into it.  No matter your current fitness level, this 8-week programme combines intervals of walking and running and progresses in a way that allows your body to adapt to increased effort without overdoing it!

Week 1 (16 min)

• 4 min walk
• 8 rounds of 30s jog / 30s walk (total of 8 mins)
• 4 min walk

Week 2 (16 min)

• 4 min walk
• 6 rounds of 1 min jog / 30s walk (total of 9 mins)
• 3 min walk

Week 3 (16 min)

• 4 min walk
• 5 rounds of 1:30 min jog / 30s walk (total of 10 mins)
• 2 min walk

Week 4 (18 min)

• 4 min walk
• 4 rounds of 2:30 jog / 30s walk (total of 12 mins)
• 2 min walk

Week 5 (18 min)

• 2 min walk
• 3 rounds of 4 min jog / 40s walk (total of 14 mins)
• 2 min walk

Week 6 (22 min)

• 2 min walk
• 3 rounds of 6 min jog / 30s walk (total of 20 mins)

Week 7 (21 min)

• 2 min walk
• 2 rounds of 9 min jog / 30s walk (total of 19 mins)

Week 8 (23 min)

• 2 min walk
• 1 round of 12 min jog / 30s walk
• 1 round of 8 min jog / 30s walk (total of 21 mins)