5-week plan

From couch to actually running.

Three runs a week. No app. No tracker. From week 2 on, no excuses either.

1. 01

   Walk, jog, walk.

   3 days × 30 minutes

   Alternate 1 minute jog, 2 minutes walk. That's it. Normal shoes are enough.

2. 02

   Stretch the jogs.

   3 days × 30 minutes

   2 minutes jog, 2 minutes walk. If you can hold a conversation while jogging, the pace is right.

3. 03

   Steady jog blocks.

   3 days × 30 minutes

   5 minutes jog, 1 minute walk. Repeat. Slow is fine. Slow is the point.

4. 04

   Twenty minutes nonstop.

   3 days × 35 minutes

   Warm up walking, then jog 20 minutes without stopping. Pace doesn't matter. Finishing does.

5. 05

   Half an hour. Done.

   3 days × 40 minutes

   30 minutes of jogging in one go. You're a runner now. Pick a route. Keep going.