8 weeks 3 sessions/week
RunningCardioEndurance
About This Plan
This eight-week run-walk program takes absolute beginners from couch to a continuous 5K (3.1 miles) with three sessions per week and at least one rest day between runs. Week one starts with alternating 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. By week four, you will be running 5-minute intervals with 2-minute walk breaks. Weeks five through seven steadily extend running intervals to 8, 12, and then 20 minutes continuous. Week eight culminates in two 25-minute continuous runs and a final 5K time trial. Each session includes a 5-minute brisk walk warm-up and a 5-minute cool-down walk followed by calf, quad, and hip-flexor stretches. Pacing guidance is provided — you should be able to hold a conversation during runs (RPE 4–6 on a 10-point scale). Optional cross-training on off days includes swimming, cycling, or a light yoga session.
What You'll Get
- Structured 8 weeks training program
- 3 workouts per week with rest days
- Progressive overload and periodization built in
- Exercise demonstrations and form cues
- Warm-up and cool-down routines
