10-Week plan

Beginner-Friendly

5K WALK/RUN LEVEL 2

Ready to Crush Your 5K Goals? Take Your Running to the Next Level!

This walk/run plan is for you, even if:

  • You feel like you’ve hit a plateau and can’t seem to run longer than 2-3 minutes without gasping for air
  • You’ve experienced the disappointment of quitting intermediate running programs because they felt impossible to keep up with
  • You worry you’re “not a real runner” because you still need frequent walking breaks
  • You feel self-conscious when runners pass you during your walking intervals
  • You secretly wonder if you’ll ever be able to run a 5K with minimal walking
START YOUR RUNNING JOURNEY - $40

WHY CHOOSE OUR 5K RUN/WALK LEVEL 2 PLAN?
Expert guidance + Tailored progression + Community support

EXPERT TRAINING TAILORED TO YOUR LEVEL

This 10-week run/walk program was created specifically for people who can already do some running and want to build more endurance. We start with 2 minutes of running followed by 3 minutes of walking and build gradually to 4 minutes running/1 minute walking, creating the perfect progression for your current ability.

COMPREHENSIVE APPROACH TO BECOME YOUR BEST

Unlike generic plans that only focus on running time, our Level 2 program incorporates speed work, endurance training, and strength videos designed specifically for runners. You’ll develop mental toughness while strengthening your running muscles and preventing common injuries.

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THE PROBLEMS THIS WALK/RUN PLAN SOLVES:

"I hit a plateau in my running progress"

Our structured progression moves you from 2:3 run/walk intervals to 4:1 intervals with the perfect balance of challenge and achievability

"I'm not sure how to safely increase my running time"

Each week builds logically on the previous one with the right balance of increased effort and recovery time

"I want more detailed guidance on form and technique"

Access to all workout recordings with detailed form cues and technique advice to improve your running efficiency

"I need more than just running to improve"

Strategic cross-training days target the muscles you need to strengthen for better running economy and endurance

"I feel fine during shorter runs but fatigue during longer ones"

Specific endurance-building techniques help your body adapt to longer periods of sustained running

"I need motivation to keep progressing"

Connect with others at your level in our community who are making the same transition from beginning to intermediate running

"I start strong but always quit running programs"

Realistic progression that prevents the burnout and injury cycles that lead to quitting

SOLVE THESE PROBLEMS - BUY NOW $40

Break through your running plateau

SEE HOW MANAGEABLE THIS Plan REALLY IS:

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  Mon Tue Wed Thu Fri Sat Sun Total Run
Minutes
Running Run 2 min
Walk 3 min
(Repeat x5)		 Rest Run 2 min
Walk 3 min
(Repeat x6)		 Rest Run 2 min
Walk 3 min
(Repeat x7)		 Rest Rest 36 minutes
Strength   Mobility   Posterior   Anterior    

Join thousands who’ve built running endurance with our Level 2 program

YOUR 10-WEEK JOURNEY TO RUNNING

Phase 1: Weeks 1-3

Building Stronger Foundations

Start with 2-minute running and 3-minute walking intervals. We'll focus on proper breathing technique, improving your running form, and building consistency in your training schedule.

Phase 2: Weeks 4-7

Extending Running Time

Gradually increase running intervals to 3 minutes while decreasing walking intervals to 2 minutes. You'll develop more running-specific muscles, improve aerobic capacity, and build mental confidence as running begins to feel more natural.

Phase 3: Weeks 8-10

5K Preparation

Reach your target of 4-minute running and 1-minute walking intervals. You'll practice the full 5K distance, master pacing strategies, and build the mental toughness needed to maintain longer running segments.

THIS TRAINING PLAN CONTAINS:

10-Week Level 2 Run/Walk Program ($39 value)

Progressive schedule increasing from 2:3 to 4:1 run/walk intervals with detailed instructions

Form & Technique Videos ($29 Value)

Expert guidance on proper running form to improve efficiency and prevent injuries

Cross-Training & Strength Workouts ($35 value)

Strength videos designed specifically for runners to build power and prevent injuries

Private Community Access ($29 value)

Join a group of like-minded individuals who share your passion and will push you to go the extra mile

BONUS: Progress Tracking Tools

Weekly checklists and milestone trackers to visualize your improvement and stay motivated

BONUS: Gear Shopping Guide

No-nonsense advice on essential and optional gear with budget-friendly options for new runners

YOUR JOURNEY TO A FITTER, FASTER, STRONGER YOU STARTS HERE!

This proven program has helped thousands build running endurance without getting overwhelmed or injured. Whether you’re aiming for a personal record or simply want to finish strong, your path to becoming the best version of yourself begins now.

START YOUR TRANSFORMATION - $40

BACKED BY SCIENCE: WHY RUN/WALK WORKS

REDUCED INJURY RISK

Research shows the run/walk method significantly reduces impact forces on joints compared to continuous running, helping beginners avoid common injuries

MENTAL CONFIDENCE

Gradually extending running intervals builds psychological resilience and self-efficacy, which research shows are key predictors of running success

INCREASED ENDURANCE

Research shows that structured interval progressions lead to significant improvements in aerobic capacity and running economy compared to static training programs

YOUR COACH STARTED RIGHT WHERE YOU ARE NOW:

Martinus Evans

Martinus Evans began his running journey with just 30-second intervals and has now guided thousands of runners through the critical transition from beginner to consistent runner.

Unlike coaches who’ve always been naturally athletic, Martinus truly understands:

  • The real struggle of extending running time without hitting the wall
  • Mental strategies to push through when your brain begs for more walking breaks
  • How proper progression builds both physical endurance and mental confidence
  • The frustrating plateau many face when trying to reduce walking intervals

His Level 2 approach has transformed thousands of graduates from beginner programs into confident, consistent runners who complete 5Ks with significantly fewer walking breaks.

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YOUR COACH STARTED RIGHT WHERE YOU ARE NOW:

Martinus Evans

Martinus Evans began his running journey with just 30-second intervals and has now guided thousands of runners through the critical transition from beginner to consistent runner.

Unlike coaches who’ve always been naturally athletic, Martinus truly understands:

  • The real struggle of extending running time without hitting the wall
  • Mental strategies to push through when your brain begs for more walking breaks
  • How proper progression builds both physical endurance and mental confidence
  • The frustrating plateau many face when trying to reduce walking intervals

His Level 2 approach has transformed thousands of graduates from beginner programs into confident, consistent runners who complete 5Ks with significantly fewer walking breaks.

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REAL QUESTIONS FROM REAL BEGINNERS

Absolutely! The magic of this program is in the gradual progression. We don’t jump straight from 2 to 4 minutes of running. Instead, we incrementally increase your running intervals while decreasing walking time over 10 weeks. Many of our members were shocked to find themselves comfortably running for 4 minutes when they couldn’t imagine it at the start.

Two key differences: strategic cross-training and community support. Most runners plateau because they’re only focusing on running, not building the supporting muscle groups needed for progress. Our plan incorporates specific strength work that targets running muscles. Additionally, connecting with others facing the same challenges provides accountability and motivation that’s critical for breaking through plateaus.

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.

Not necessarily! The only requirement is that you can currently do a 2-minute run/3-minute walk interval comfortably. If you’ve reached this milestone through Level 1 or on your own, you’re ready for Level 2. If you’re not sure, try a 2:3 interval workout – if you can complete 20-25 minutes of these intervals without excessive struggle, you’re ready!

 
Our cross-training sessions focus on three areas: core stability, lower body strength, and runner-specific mobility. These 20-30 minute workouts require minimal equipment (just a resistance band and light weights or household items) and target the exact muscle groups that help you run longer with better form. All movements are low-impact and designed to complement your running, not exhaust you.

The plan includes specific “reset” weeks and adjustment options. If you miss a few days, we have a simple catch-up protocol. If you find a particular progression too challenging, we provide modification options to help you adapt the plan to your needs. Remember, the goal is consistent progress, not perfection. Many of our most successful members had weeks where they needed to adjust or repeat a week before moving forward.

Most participants can complete a 5K distance using 4:1 run/walk intervals by the end of the program, which is a tremendous achievement! This approach actually allows many runners to finish faster than if they tried to run the whole way. For those looking to eventually run a full 5K without walking, we offer a Level 3 program as a next step after completing Level 2.

Three main differences: 1) Our complementary strength and cross-training program is specifically designed to support the running progression, 2) The interval progressions were developed based on real feedback from thousands of members about what actually works, and 3) You get access to our community of runners at exactly your level for motivation, accountability and troubleshooting. Generic plans don’t provide this complete ecosystem for success.

DON'T LET ANYTHING HOLD YOU BACK

Let's create your run/walk transformation together.

From your very first running step to crossing that 5K finish line with confidence, we’ll be with you every step of the way.

BEGIN YOUR 5K JOURNEY TODAY - $40