Cad ence

Day 2

Alternate 60s run / 90s walk x8

Day 3

Alternate 60s run / 90s walk x8

Week 2: Building Rhythm

Slightly longer runs, finding your pace

Day 1

Alternate 90s run / 2 min walk x6

Day 2

Alternate 90s run / 2 min walk x6

Day 3

Alternate 90s run / 2 min walk x6

Week 3: Stepping Up

Mixed intervals with longer run segments

Day 1

Run 3 min, walk 90s, run 5 min, walk 2.5 min x2

Day 2

Run 3 min, walk 90s, run 5 min, walk 2.5 min x2

Day 3

Run 3 min, walk 90s, run 5 min, walk 2.5 min x2

Week 4: Finding Strength

Extended run blocks building endurance

Day 1

Run 3/5/3/5 min with walk breaks

Day 2

Run 3/5/3/5 min with walk breaks

Day 3

Run 3/5/3/5 min with walk breaks

Week 5: Breakthrough Week

Your first 20-minute continuous run

Day 1

Run 5 min, walk 3 min x3

Day 2

Run 8 min, walk 5 min, run 8 min

Day 3

Run 20 minutes continuous!

Week 6: Building Stamina

Longer runs with fewer breaks

Day 1

Run 5/8/5 min with walk breaks

Day 2

Run 10 min, walk 3 min, run 10 min

33 min

Day 3

Run 22 minutes continuous