You don't need to be "a runner" to start. You need comfortable shoes, three free mornings a week and a little patience. This plan alternates running and walking and adds a bit more running each week.
How to use the plan
- Run on three non-consecutive days, for example Monday, Wednesday and Saturday.
- Start every session with five minutes of brisk walking, and finish with five minutes of easy walking.
- Run slowly. You should be able to speak in short sentences. If you can't, slow down.
- If a week feels too hard, repeat it. There is no prize for finishing in eight weeks.
The eight weeks
| Week | Each session (after the warm-up walk) | Total running |
|---|---|---|
| 1 | Run 1 min, walk 2 min, repeat 6 times | 6 min |
| 2 | Run 2 min, walk 2 min, repeat 5 times | 10 min |
| 3 | Run 3 min, walk 2 min, repeat 4 times | 12 min |
| 4 | Run 5 min, walk 2 min, repeat 3 times | 15 min |
| 5 | Run 8 min, walk 2 min, repeat 2 times | 16 min |
| 6 | Run 10 min, walk 2 min, repeat 2 times | 20 min |
| 7 | Run 15 min, walk 2 min, run 10 min | 25 min |
| 8 | Run 30 min without stopping, or 5 km | 30 min |
Tips for Kutch
- Go early. From March to June, finish before the sun is high.
- Drink a glass of water before you go out and carry water on warm days.
- Flat, quiet routes are best at first. Our easy group runs and Monthly Miles are perfect for this plan: tell the run leader which week you are on.
When to stop
Stop and walk if you feel chest pain, dizziness or unusual breathlessness, and see a doctor. Mild muscle soreness the next day is normal; sharp or growing pain is not.
This article is general guidance, not medical advice. If you have a medical condition or have not exercised for a long time, talk to your doctor before you start.