From Couch to 30 minute runs in 8 weeks

Week 1 - 3 Times per week

• Walk 10 minutes briskly
• Jog for 1 minute
• Walk 8 minutes briskly
• Jog for 1 minute
• Walk 6 minutes briskly
• Jog for 1 minute
• Walk 5 minutes briskly
• Jog for 2 minutes

Week 2 - 3 Times per week

• Walk 8 minutes briskly
• Jog 2 minutes
• Walk 6 minutes briskly
• Jog 2 minutes
• Walk 5 minutes briskly
• Jog 2 minutes
• Walk 4 minutes briskly
• Jog 3 minutes

Week 3 - 3 Times per week

• Walk 6 minutes briskly
• Jog 3 minutes
• Walk 5 minutes briskly
• Jog 3 minutes
• Walk 4 minutes briskly
• Jog 3 minutes
• Walk 3 minutes briskly
• Jog 4 minutes

Week 4 - 3 Times per week

• Walk 5 minutes briskly
• Jog 5 minutes
• Walk 5 minutes briskly
• Jog 4 minutes
• Walk 3 minutes briskly
• Jog 3 minutes
• Walk 3 minutes briskly
• Jog 5 minutes

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From Couch to 30 minute runs in 8 weeks

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