This walk/run plan is for you, even if:
This 10-week run/walk program was created specifically for people who are comfortable walking but want to start running. We start with just 1 minute of running followed by 3 minutes of walking and build gradually to 2.5 minutes running/2.5 minutes walking, so you’ll never face that overwhelming feeling that makes most beginners quit.
Unlike running programs that push too hard too soon, this plan respects your starting point with a realistic mix of walking and running. Each week builds logically on previous progress, giving your body time to adapt while preventing the injuries and burnout that cause most beginners to quit.
Your day-by-day run/walk plan starts with just 1 minute of running (with plenty of walking breaks!) and builds gradually over 10 weeks
Strategic walk/run intervals that gradually build your aerobic capacity without gasping for air
Proper form guidance and progressive training that gives your body time to adapt to impact
Simple meal plans optimized for beginners with foods that support your new activity level
Mental strategies to overcome self-consciousness plus indoor options for building confidence
Simple technique guidance with beginner-friendly cues that won't overwhelm you
Realistic progression that prevents the burnout and injury cycles that lead to quitting
End your running frustration today
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total Run Minutes |
|
|---|---|---|---|---|---|---|---|---|
| Running | Run 1 min Walk 3 min (Repeat x6) |
Rest | Run 1 min Walk 3 min (Repeat x7) |
Rest | Run 1 min Walk 3 min (Repeat x8) |
Rest | Rest | 21 minutes |
| Strength | Anterior | Posterior | Mobility |
Join thousands who’ve transformed their fitness with run/walk intervals
Progressive schedule with day-by-day instructions customized for true beginners
Easy-to-follow visual guidance on proper form to prevent injuries and make running feel better
Connect with fellow beginners for accountability, encouragement and celebration
Easy-to-follow visual guidance on proper form to prevent injuries and make running feel better
No-nonsense advice on essential and optional gear with budget-friendly options for new runners
One-on-one 15-minute virtual coaching call with a Slow AF Run Club walking coach ($49 value) Only 12 spots remaining!
This proven program helps beginners transition from walking to running. Your journey starts with 1-minute run/3-minute walk intervals and builds to 2.5-minute run/2.5-minute walk intervals over 10 weeks.
Research shows the run/walk method significantly reduces impact forces on joints compared to continuous running, helping beginners avoid common injuries
Regular run/walk intervals have been shown to reduce stress, anxiety and depression while boosting mood and self-confidence
Beginners following properly structured run/walk programs show significant improvements in aerobic capacity, endurance and overall fitness
When Martinus Evans’ doctor told him he was “too fat to run,” he couldn’t even run for 30 seconds without stopping. Starting with a walk/run method, he gradually built up to completing multiple marathons.
Unlike coaches who have always been runners, Martinus truly understands:
His walk/run approach has helped thousands of people who never thought of themselves as “runners” build the confidence and physical ability to complete their first 5K with a smile on their face.
When Martinus Evans’ doctor told him he was “too fat to run,” he couldn’t even run for 30 seconds without stopping. Starting with a walk/run method, he gradually built up to completing multiple marathons.
Unlike coaches who have always been runners, Martinus truly understands:
His walk/run approach has helped thousands of people who never thought of themselves as “runners” build the confidence and physical ability to complete their first 5K with a smile on their face.
Yes! This program is specifically designed for people who have never run before or have tried running in the past but struggled. We start with just 1-minute running intervals combined with walking recovery periods, making it achievable for true beginners. If you can walk comfortably for 20-30 minutes, you’re ready for this program.
The program is designed to be flexible. If you need to repeat a week before moving on, that’s perfectly fine! Many of our most successful participants took 12-14 weeks to complete the 10-week plan. The guided plan includes specific “adjustment strategies” for when life gets in the way or your body needs extra recovery time.
Then you’re in the right place! Most running programs progress too quickly, asking beginners to run for too long too soon. Our method uses shorter running intervals with ample walking recovery, making it genuinely achievable for true beginners.
While proper running shoes are recommended eventually, you can start with any comfortable athletic shoes you already own. The program includes a budget-friendly gear guide with suggestions for when and what to purchase as you progress. We firmly believe that waiting for “proper gear” shouldn’t delay your start.
Absolutely! This program was created by someone who began running while overweight and understands the unique challenges larger bodies face. The walk/run method is particularly beneficial for those carrying extra weight, as it reduces impact stress while building fitness. The program includes specific form tips and recovery strategies for larger runners.
Unlike generic Couch to 5K plans, this program includes comprehensive support: customizable nutrition advice, form videos specifically for beginners, mental strategies for building confidence, community support, and personalized guidance. The running progression is also more gradual than most free plans, with smaller jumps in intensity that prevent the common injury and burnout cycles.
JOIN THE 5K SUCCESS JOURNEY
From your very first running step to crossing that 5K finish line with confidence, we’ll be with you every step of the way.