Walking & running
Run-walk starter
Eight rounds of one-minute jogs and two-minute walks — a gentle taste of running.
Jog slower than you think you need to. If you can't say a few words, ease off. Ready for more structure? The free NHS Couch to 5K plan builds from here over nine weeks.
The plan
Warm-up 5 min
- Brisk walk5 min
Main set 8 rounds — rest 0 sec between rounds
| Exercise | Each round | Rest after |
|---|---|---|
 Easy jogging Easy, conversational jog |
1 min | — |
 Brisk walking Walk briskly and recover |
2 min | — |
Cool-down 4 min 20 sec
- Easy walk3 min
- Calf stretch, left20 sec
- Calf stretch, right20 sec
- Standing thigh stretch, left20 sec
- Standing thigh stretch, right20 sec
This workout is part of: 4-week walking to run-walk.
Sources
- NHS: Get running with Couch to 5K — checked 3 Oct 2026