4 weeks · Beginner

4-week walking to run-walk

Build a walking habit, add faster stretches, then try short jogs — a gentle lead-in to NHS Couch to 5K.

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16 sessions · about 68 minutes a week of planned workouts.

Runners seen from behind on a gravel path through a sunny park
Photo: R. Henrik Nilsson, CC BY-SA 4.0

Three walks a week to begin with, plus one strength session to keep your legs and hips strong for running. By week 4 you'll try the run-walk starter. If you enjoy it, the free NHS Couch to 5K plan takes you on to running 5K over nine weeks.

The NHS describes a brisk walk as about 3 miles an hour — you can talk, but not sing.

The schedule

Days are a suggestion — shift the whole week to suit you, but keep a rest day between harder sessions. Shaded days are rest or everyday activity.

Week 1
MonMon: Brisk walk 20 minutes
Tue: Rest
WedWed: Living-room strength 27 min · Two rounds
Thu: Rest
FriFri: Brisk walk 20 minutes
Sat: Rest
SunSun: Brisk walk 30 minutes, easy
Week 2
MonMon: Brisk walk intervals 30 min
Tue: Rest
WedWed: Living-room strength 27 min
Thu: Rest
FriFri: Brisk walk 25 minutes
Sat: Rest
SunSun: Brisk walk 35 minutes, easy
Week 3
MonMon: Brisk walk intervals 30 min
Tue: Rest
WedWed: Living-room strength 27 min
Thu: Rest
FriFri: Brisk walk intervals 30 min · Make the pushes a little faster
Sat: Rest
SunSun: Brisk walk 40 minutes, easy
Week 4
MonMon: Run-walk starter 34 min · Stop at 5 rounds if you need to
Tue: Rest
WedWed: Living-room strength 27 min
Thu: Rest
FriFri: Run-walk starter 34 min
Sat: Rest
SunSun: Quick stretch and cool-down 6 min · After an easy walk

Tips for the month

  1. Plan your route and have a safe, well-lit loop for darker evenings.
  2. Jog slower than you think you need to.
  3. Rest days between runs matter — that's how Couch to 5K is set up too.
  4. A supportive sports bra and comfortable trainers make a real difference.

Sources

  1. NHS: Walking for health — checked 3 Oct 2026
  2. NHS: Get running with Couch to 5K — checked 3 Oct 2026