Templates

Start running with walk-run intervals – Everyday template

A beginner plan that alternates brisk walking with easy running.

This beginner plan alternates short running phases with walking breaks. It lets you start running at your own pace and gradually add running minutes.

The template

Steps

  1. Put on comfortable running shoes and clothes suited to the weather.
  2. Walk briskly for 5 minutes to warm up.
  3. Run for 1 minute at a pace easy enough that you could still talk.
  4. Then walk for 2 minutes.
  5. Repeat the cycle of 1 minute running and 2 minutes walking 6 to 8 times in total.
  6. Walk easily for 5 minutes to cool down.
  7. Only add running minutes once the session has felt easy several times.
  8. Take a break or walk on if anything hurts.

You can adapt this template to your day in the app.

Open in the app