running · video · 8:24
Your first 5 km: an 8-week plan from walking to running
Three sessions a week, run–walk intervals and the warm-up our coaches use before every community run.
Week 1 starts with 1 minute of easy running and 2 minutes of walking, repeated eight times. Each week we add a little more running and a little less walking.
Run at a pace where you can still talk. If a week feels hard, repeat it — there is no prize for rushing.
Always start with the 6-minute warm-up and finish with 5 minutes of walking.
General guidance, not medical advice. Talk to a doctor if you have pain, an injury or a health condition.