Your 9 week plan
Runs three times a week, building toward a full 30 minute 5K. Tap any day for details.
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Week 1 - Walk / run intervals
Wednesday, August 5
Expected distance: about About 2.4 km
Brisk 5 minute walk to warm up, then 8 repeats of 60 seconds jogging followed by 90 seconds walking. Finish with 5 minutes easy walking to cool down.
Pacing tip: Ease into every run with the warm-up walk - it wakes up your legs and sets a light, steady rhythm.
Optional: 20-30 minutes of cycling, swimming, or strength work at an easy effort.