Run 5 km – 8 weeks

From walking to 25 minutes of continuous running in eight weeks. Three walk/run sessions a week with growing intervals, plus a short core workout and mobility.

How it works

Fitness is built from time in motion, not speed. The jog intervals should be at conversation pace – if you cannot talk you are probably running too fast. Between intervals you walk briskly, never stand still.

Each week the jogging part gets a little longer and the walking part shorter. The app tells you with voice and vibration when to switch, so you never need to look at the phone.

The ten percent rule

A common rule of thumb is not to increase total running time by more than about ten percent from one week to the next – evidence for the exact number is weak, but gradual increases are what tend to spare shins and knees. If a week feels too hard: repeat it. The program has no deadline.

Shoes and surface

Running shoes that are not worn out. Many find gravel or trail gentler than asphalt in the first weeks, although the research is not conclusive. Start every session with five minutes of walking.

After the program

When you run 25 minutes: keep three sessions a week and add five minutes every other week until you reach 5 km. Then add the Powerwalk program or Build muscle alongside.