Run-walk and strength starter

Two run-walk interval sessions and one short strength session a week, no equipment needed. Builds fitness gradually toward 20-30 minutes of easy running.

Level: Beginner
Days a week: 3 days a week
Length: 8 weeks
Equipment: No equipment
Goal: General fitness
Focus: Full body

The weekly sessions

Run-walk intervals

Exercise	Sets × reps	Rest	Technique
Running	6 × 60	90 s	Warm up with 5 minutes of brisk walking. Run at an easy pace (you can still talk in short sentences) and walk briskly during the rest. Reps = seconds.
Hip flexor stretch	2 × 30	15 s	Reps = seconds per side. Ease into the stretch and breathe slowly; it should never hurt.

Strength and core

Exercise	Sets × reps	Rest	Technique
Split squat	3 × 8	75 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Incline push-up	3 × 8	75 s	Body in one line, elbows about 45 degrees from your sides. Raise your hands (bench, wall) to make it easier.
Glute bridge	3 × 12	60 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.
Superman	2 × 10	60 s	Easy effort: it should feel comfortable. Stop a set early if anything hurts.
Plank	2 × 30 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Longer easy run

Exercise	Sets × reps	Rest	Technique
Running	4 × 180	120 s	Warm up with 5 minutes of brisk walking. Run at an easy pace (you can still talk in short sentences) and walk briskly during the rest. Reps = seconds.
World's greatest stretch	1 × 6	30 s	Easy effort: it should feel comfortable. Stop a set early if anything hurts.

How to progress

Run easy enough to talk in short sentences. When every interval feels comfortable, add 15-30 seconds per interval; volume weeks add one interval automatically. Keep increases in weekly running time to about 10%. Strength work uses double progression on reps.

Easier weeks

Week 8 is a lighter week with about half the intervals at an easy pace. Rest an extra day if your shins, knees or feet ache, and see a professional if pain lasts.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

Start free

Free to start – no card needed.

General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.