4-week pre-plan programme for new runners

Not fit enough to tackle 20 mins of walking/running? Ease into it with our pre-programme.


by Sam Murphy

Week 1

Day 1: Easy walk 10 mins (divided into 2 x 5 mins with a 1-2 min breather if needed. This applies to all sessions in weeks 1+2)

Day 2: Easy walk 12 mins (or 2 x 6 mins)

Day 3: Easy walk 10 mins. Include 3 bouts of 20 steps of running

Day 4: Easy walk 15 mins (or 3 x 5 mins)

Week 2

Day 1: Easy walk 12 mins (or  2 x 6 mins)

Day 2: Easy walk 14 mins (or  2 x 7 mins)

Day 3: Easy walk 12 mins.  Include 4 bouts of 20 steps running.

Day 4: Easy walk 21 mins  (or 3 x 7 mins)

Week 3

Day 1: Alternate 1 min easy, 1 min brisk walk for 15 mins

Day 2: Easy walk 15 mins. Include 4 bouts of 25 running steps

Day 3: Alternate 1 min easy, 1 min brisk walk for 15 mins

Day 4: Easy walk 24 mins (or 3 x 8 mins)

Week 4

Day 1: Brisk walk 20 mins. Include 5 bouts of running 25 steps

Day 2: Alternate 1 minute easy, 2 mins brisk walk for 21 mins

Day 3: Easy walk 27 mins (or 3 x 9 mins)

Day 4: 20 min test. On a flat route (or treadmill), see how far you can walk in 20 minutes without stopping.


If you can't walk a mile, repeat weeks 3 and 4 of this programme. If you can walk a mile or more, proceed to Week 1 of the First Mile programme!


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