8-Week Walk-to-Run Plan

Welcome to Your 8-Week-Walk-to-Run Journey

If you've ever thought, "I want to start running, but I don't know where to begin," this plan is for you.

You don’t need to be fit. You don’t need fancy gear. You don’t even need to run the whole time. What you do need is a little time, a bit of consistency, and the willingness to give it a go.

This 8-week walk-to-run plan is designed to help you build the habit gently. No pressure. No jargon. Just short, doable sessions that slowly increase as your confidence grows. You’ll mix walking with running, take plenty of rest days, and learn to listen to your body along the way.

By the end of it, you won’t just be able to run for 30 minutes straight — you’ll have built a routine you can be proud of.

Let’s get started.

Week 1 – Walk-to-Run Plan

Run session: 1 min run, 2 min walk x 6 rounds (18 mins total)
Tip: You're just getting started – focus on showing up, not how far you go.

• Monday: Rest – Take it easy. No running today.
• Tuesday: Run – 1 min run, walk 2 min x 6 rounds.
• Wednesday: Rest – Your body is adapting. Let it recover.
• Thursday: Run – Same session as Tuesday. Keep it steady.
• Friday: Rest – Good time for gentle walking or stretching.
• Saturday: Run – Final session of the week, same as Tuesday.
• Sunday: Walk – Relaxed 20–30 min walk or rest.

Week 2 – Walk-to-Run Plan

Run session: 90 sec run, 90 sec walk x 6 rounds (18 mins total)
Tip: Don't worry about pace. If you can talk while you run, you're doing it right.

• Monday: Rest – Recovery is training too.
• Tuesday: Run – 90 sec run, 90 sec walk x6.
• Wednesday: Rest – Let your legs recover.
• Thursday: Run – Stick to the intervals. Steady effort.
• Friday: Rest or Stretch – Gentle yoga or stretch.
• Saturday: Run – 90 sec run, 90 sec walk x6. Final run of the week.
• Sunday: Walk – Easy stroll or complete rest.

Week 3 – Walk-to-Run Plan

Run session: 2 min run, 1 min walk x 6 rounds (18 mins total)
Tip: Repeat this week if it feels too hard – progress isn't linear.

• Monday: Rest – Let your body recharge.
• Tuesday: Run – 2 min run, 1 min walk.
• Wednesday: Rest – Short walk if needed.
• Thursday: Run – Same structure. Stay relaxed.
• Friday: Rest – Feet up.
• Saturday: Run – Finish strong.
• Sunday: Walk – Stretch your legs gently.

Week 4 – Walk-to-Run Plan

Run session: 3 min run, 1.5 min walk x 5 rounds (~22 mins total)
Tip: You might feel more tired – that's normal. Rest is part of training.

• Monday: Rest – Take a break.
• Tuesday: Run – 3 min run, 1.5 min walk x 5 rounds.
• Wednesday: Stretch – Recovery stretch or short walk.
• Thursday: Run – As Tuesday. Steady effort.
• Friday: Rest or Stretch – Gentle yoga or stretch.
• Saturday: Run – Final run of the week.
• Sunday: Walk – Easy stroll or complete rest.

Week 5 – Walk-to-Run Plan

Run session: 4 min run, 1 min walk x 5 rounds (25 mins total)
Tip: Start to notice how you feel after a run – stronger? calmer?

• Monday: Rest – Let your body recharge.
• Tuesday: Run – 4 min run, 1 min walk x5.
• Wednesday: Rest – Short walk if needed.
• Thursday: Run – Same as Tuesday. Stay relaxed.
• Friday: Rest – Feet up.
• Saturday: Run – Finish strong.
• Sunday: Walk – Stretch your legs gently.

Week 6 – Walk-to-Run Plan

Run session: 5 min run, 1 min walk x 4 rounds (24 mins total)
Tip: It's getting real now – but you've already come so far.

• Monday: Rest – Take a break.
• Tuesday: Run – 5 min run, 1 min walk x 4 rounds.
• Wednesday: Stretch – Recovery stretch or short walk.
• Thursday: Run – As Tuesday. Steady effort.
• Friday: Rest or Stretch – Gentle yoga or stretch.
• Saturday: Run – Final run of the week, push gently.
• Sunday: Walk – Easy stroll or complete rest.

Week 7 – Walk-to-Run Plan

Run session: 8 min run, 1 min walk x 3 rounds (27 mins total)
Tip: Try running on a soft path or trail to give your joints a break.

• Monday: Rest – Let your body recharge.
• Tuesday: Run – Longer intervals now.
• Wednesday: Rest – Hydrate and relax.
• Thursday: Run – Same as Tuesday. Stay relaxed.
• Friday: Rest – Feet up.
• Saturday: Run – Finish strong.
• Sunday: Walk – Stretch your legs gently.

Week 8 – Walk-to-Run Plan

Run session: This week we build to running 30 minutes continuously
Tip: Doesn't matter how far you go – just complete the 30 minutes at your pace.

• Monday: Rest – Relax and visualise.
• Tuesday: Run – 15–20 mins easy.
• Wednesday: Rest – Shakeout or light walk.
• Thursday: Run – 20–25 mins steady.
• Friday: Rest – Gear check, fuel well.
• Saturday: Run – Your 30-minute run!
• Sunday: Celebrate – You did it!

You Did It

Eight weeks ago, you started with just a few minutes of running. Now you’ve built up to half an hour of continuous movement — and more importantly, you’ve built a habit.

This isn’t the finish line. It’s the starting point for whatever comes next. Maybe you’ll run a 5K. Maybe you’ll just keep enjoying regular runs for headspace and health. Either way, you’ve proven that you can commit, stay consistent, and keep showing up.

Take a moment to feel proud. Celebrate how far you’ve come — and know that every runner, no matter their pace, started with a first step just like yours.

So... what’s next? Keep an eye out for further training plans at theinterval.run.