Start running with walking breaks
This 8 week beginner run walk training plan helps you build a comfortable three day running routine. Begin with one minute jogs and progress towards two ten minute runs with walking breaks.
Is this your starting point?
For adults who can already walk comfortably for 30 minutes, have three days available each week and have no current pain affecting movement. The goal is consistency at easy effort, not speed or a race result.
What you receive
- 24 structured duration and RPE run walk workouts, with English instructions.
- 3 sessions weekly, 28–37 minutes each including walking warm up, recovery and cool down.
- 84–107 minutes per week, a recovery week in week 4 and consolidation in week 8.
- 12 notes covering weekly focus, easy effort, hot and humid conditions, missed sessions and next steps.
How to train
Jog at RPE 2–3/10 and speak in full sentences. Walk at RPE 1–2/10. Keep a non running day between sessions and repeat a week if needed. A timer or phone is enough; watch workout transfer depends on supported device features.
A clear finish line
The last session includes 20 minutes of running in two ten minute intervals. This is not a promise of a 5K finish or 30 minutes of continuous running. It is a self guided programme, not injury rehabilitation or individual coaching.
Choose your next step carefully
Keep building easy running before moving on. Our Aerobic Base Builder requires an established four run routine, around 2–2.5 hours weekly and 40–45 minutes of continuous easy running. 5K Performance also requires an established base and a completed 5K. Finishing Run Walk does not automatically meet these requirements.
Explore Gopeaks
Need a plan adjusted to your schedule? Explore Gopeaks online coaching, a separate service. Discover our learning resources at Gopeaks Academy, primarily in Vietnamese.
English edition. A Vietnamese edition with the same schedule is being prepared.
Triathlon coach and founder of Gopeaks in Ho Chi Minh City. A USA Triathlon Level II and TrainingPeaks Level 2 Coach, I help beginners and age-group athletes prepare for their first triathlon, improve race performance and build lasting fitness. My coaching combines structured training, performance analysis and practical guidance, with plans tailored to each athlete's goals, experience and available time.