Templates

Start running with walk-run intervals

This beginner plan alternates brisk walking with easy running. A session takes about 30 minutes, and you only add running minutes once it has felt easy several times.

The template

Steps

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

How to use this template

Open the template in the app and pick a version if there is more than one.
Adjust the steps and items: add, reword or delete them.
Schedule the routine at a fixed time and check off the steps one after another.

Frequently asked questions

How is a session structured?

5 minutes of brisk walking to warm up, then 1 minute of easy running and 2 minutes of walking, repeated 6 to 8 times, and finally 5 minutes of easy walking.

How fast should I run?

At a pace easy enough that you could still talk.

When do I run for longer?

Only once the session has felt easy several times. If anything hurts, take a break or walk on.

All templates in this category

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

Open in the app