Week 1 · Day 1

First intervals

8 × 1:00 run / 1:00 walk

26 min on the clock

  1. WARM UP05:00
  2. RUN 1/801:00
  3. WALK 1/801:00
  4. RUN 2/801:00
  5. WALK 2/801:00
  6. RUN 3/801:00
  7. WALK 3/801:00
  8. RUN 4/801:00
  9. WALK 4/801:00
  10. RUN 5/801:00
  11. WALK 5/801:00
  12. RUN 6/801:00
  13. WALK 6/801:00
  14. RUN 7/801:00
  15. WALK 7/801:00
  16. RUN 8/801:00
  17. WALK 8/801:00
  18. COOL DOWN05:00

This is not medical advice. Use this app at your own risk. Talk to a doctor before starting a new running plan, and stop if you feel unwell.