Block 1: Weeks 1-4
We’ll begin with 1-minute run / 1-minute walk intervals, gradually increasing the number of repetitions throughout the week. Every workout starts and ends with a 5-minute brisk walk to warm up and cool down. In Weeks 3 and 4, we’ll increase the run intervals to 2 minutes, while keeping the 1-minute walk breaks.
It’s important to start slowly to give your muscles, bones, ligaments, and tendons time to adapt safely. Your cardiovascular fitness may improve quickly, but your musculoskeletal system takes longer to catch up. A slow, steady build is the best way to avoid injury.
If the 1:1 intervals feel challenging, that’s perfectly okay! You can adjust to something like 30 seconds running and 90 seconds walking. We’ll help you find the right starting point to build confidence and strength from there.
Here are some tips:
Pacing & Effort:
Run at a conversational, “chatty” pace—an effort where you can comfortably hold a conversation. This is one of the great advantages of group training: you’ll naturally keep the effort easy! While there is a place for fast running, it’s not at the beginning of your running journey.
Listen to your breathing:
- You should be able to say a complete sentence comfortably.
- If you gasp at the end of a sentence or feel breathless, slow down to a walk until your breathing settles, then resume running.
Always err on caution—too slow is much better than too fast at this stage.
Optional Day 4:
If you’re progressing well, feel free to add in Day 4 or move ahead to the next week. But remember—there’s no rush. Taking extra time to let your body adapt is just as important as moving forward.
Listen to Your Body:
If the intervals feel too hard, take walk breaks sooner or shorten the running portion to 30–45 seconds. The goal is to work from where you are right now—not where you think you should be.
Workout Duration:
Each session will take around 30 minutes. If you’re short on time, you can shorten the warm-up or cool-down slightly, or do part of the workout. Something is always better than nothing!
Consistency Beats Perfection:
Aim for 3–4 runs per week, but even 1–2 runs per week done consistently is more valuable than going all-in one week and then skipping the next. Patience and steady effort are key for long-term success.
| WEEK | DAY 1 | DAY 2 | DAY 3 | DAY 4 (optional) |
|---|---|---|---|---|
| 1 | 3 x 1′ Run / 1′ Walk | 4 x 1′ Run / 1′ Walk | 5 x 1′ Run / 1′ Walk | 5 x 1′ Run / 1′ Walk |
| 2 | 6 x 1′ Run / 1′ Walk | 7 x 1′ Run / 1′ Walk | 8 x 1′ Run / 1′ Walk | 8 x 1′ Run / 1′ Walk |
| 3 | 4 x 2′ Run / 1′ Walk | 5 x 2′ Run / 1′ Walk | 6 x 2′ Run / 1′ Walk | 6 x 2′ Run / 1′ Walk |
| 4 | 7 x 2′ Run / 1′ Walk | 8 x 2′ Run / 1′ Walk | 9 x 2′ Run / 1′ Walk | 9 x 2′ Run / 1′ Walk |
Notes
- 3 × 1′ Run / 1′ Walk means running for 1 minute, walking for 1 minute, and repeating 3 times.
- Start and end each workout with a 5-minute brisk walk.
- Based on how you feel during and after each session:
- Repeat the same workout,
- Move back to an earlier workout,
- Or skip a workout if needed.
- Aim to run 3–4 times per week (max 6). Running on consecutive days is okay, but avoid more than 2 days in a row right now. If you want to stay active on non-running days, consider cross-training (cycling, swimming, strength work, etc.).