Try our tenweek running programme below which combines intervals of walking and jogging
to help build you up to 30 minutes of continuous running. It is recommended that you start walking
for an amount of time that feels comfortable  anywhere from 10 to 30 minutes. Once you can walk
for 30 minutes easily, you can begin to add one to twominute running intervals into your walking.
As time goes on, make the running intervals longer, until you are running for 30 minutes
straight.
Week 1 Goal: to try gentle jogging interspersed with
brisk walking for 1015 minutes three times a week.
Monday, Wednesday, Saturday: 
Jog for 1 minute then walk for 1.52 minutes. Repeat 5 times. 
Week
2 Goal: to
lengthen time of continuous and increase overall workout to 20mins
Monday 
Jog for 2 minutes then walk for 1
minutes. Repeat 34 times 
Wednesday 
Jog for 2 minutes then walk for 1
minutes. Repeat 56 times 
Saturday 
Jog for 3 minutes then walk for 2 minute. Repeat 8
times 
Week
3 Goal: to lengthen time of continuous
jogging.
Monday 
Jog for 3 minutes then walk for 2
minutes. Repeat 4 times 
Wednesday 
Jog for 4 minutes then walk for 2
minutes. Repeat 4 times 
Saturday 
Jog for 5 minutes then walk for 2
minutes. Repeat 3 times 
Week
4 Goal: to jog continuously for 6 minutes and
increase overall workout time to 28 minutes.
Monday 
Jog for 5 minutes then walk for 2 minutes. Repeat 4
times 
Wednesday 
Jog for 6 minutes then walk for 3 minutes. Repeat 3
times 
Saturday 
Jog for 6 minutes then walk for 3 minutes. Repeat 3
times 
Week
5 Goal: to lengthen blocks of continuous jogging. To
increase overall workout time to 30 minutes.
Monday 
Jog for 7 minutes then walk for 3 minutes. Repeat 3
times 
Wednesday 
Jog for 7 minutes then walk for 2 minutes. Repeat 3
times 
Saturday 
Jog for 8
minutes then walk for 3 minutes. Repeat twice
Jog for 6 minutes then walk for 2
minutes. 
Week
6 Goal: to jog continuously for 8
minutes.
Monday 
Jog for 8 minutes then walk for 3 minutes. Repeat twice.
Jog for 6 minutes then walk for 2 minutes 
Wednesday 
Jog for 8 minutes then walk for 2
minutes. Repeat 3 times 
Saturday 
Jog for 8 minutes then walk for 2
minutes. Repeat 3 times 
Week
7 Goal: to increase the length of time spent
continuously jogging. Try a 10minute block of continuous jogging.
Monday 
Jog for 10 minutes then walk for 3
minutes.

Wednesday 
Jog for 8 minutes then walk for 2
minutes. 
Saturday 
Jog for 7
minutes 
Week 8 Goal: to increase the length of time spent
continuously jogging.
Monday 
Jog for 10 minutes then walk for 2
minutes.
Jog for 8 minutes then walk for 2
minutes.
Jog for 8 minutes.

Wednesday 
Jog for 12 minutes then walk for 3
minutes.
Jog for 8 minutes then walk for 2
minutes.
Jog for 5 minutes.

Saturday 
Jog for 12 minutes then walk for 3
minutes.
Jog for 8 minutes then walk for 2
minutes.
Jog for 5 minutes.

Week 9 Goal: to increase the length of time spent
continuously jogging.
Monday 
Jog for 12 minutes then walk for 3
minutes. Repeat twice

Wednesday 
Jog for 15 minutes then walk for 3
minutes.
Jog for 10 minutes then walk for 2
minutes.

Saturday 
Jog for 15 minutes then walk for 3
minutes.
Jog for 10 minutes then walk for 2
minutes.

Week 10 Goal: to complete jogs without walking
breaks.
Monday 
Jog for 20
minutes.

Wednesday 
Jog for 25
minutes.

Saturday 
Jog for 25
minutes. 
