Cardio
Easy jogging
Running at a gentle, conversational pace — the heart of a beginner running plan.
Beginner Includes jumping
How to do it
- Start with a five-minute brisk walk to warm up.
- Break into a slow jog — slower than you think you need to.
- Keep your steps short and light, landing under your hips.
- Relax your shoulders and hands, breathing steadily.
- Walk whenever you need to, then jog again.
Form tips
- If you can't say a few words, slow down.
- Mixing running and walking is how NHS Couch to 5K starts.
Common mistakes
- Starting too fast.
- Running on consecutive days when you're new to it.
Easier and harder
Make it easier
Alternate one minute of jogging with a minute and a half of walking.
Make it harder
Lengthen the running intervals gradually.
Sources
- NHS: Get running with Couch to 5K — checked 3 Oct 2026
- NHS: 10 ways to stop leaks — checked 3 Oct 2026
