From Couch to 30 minute runs in 8 weeks

Week 5 - 3 Times per week

• Walk 5 minutes briskly
• Jog 7 minutes
• Walk 4 minutes briskly
• Jog 6 minutes
• Walk 3 minutes briskly
• Jog 5 minutes
• Walk 2 minutes briskly
• Jog 6 minutes

Week 6 - 3 Times per week

• Walk 5 minutes briskly
• Jog 10 minutes
• Walk 3 minutes briskly
• Jog 8 minutes
• Walk 2 minutes briskly
• Jog 6 minutes
• Walk 1 minutes briskly
• Jog 7 minutes

Week 7 - 3 Times per week

• Walk 5 minutes briskly
• Jog 15 minutes
• Walk 3 minutes briskly
• Jog 10 minutes
• Walk 2 minutes briskly
• Jog 5 minutes
• Walk 1 minutes briskly
• Jog 7 minutes

Week 8 - 3 Times per week

• Walk 5 minutes briskly
• Jog 20 minutes
• Walk 2 minutes briskly
• Jog 10 minutes
• Walk 2 minutes briskly
• Jog 5 minutes
• Walk 1 minutes briskly
• Jog 7 minutes

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From Couch to 30 minute runs in 8 weeks

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