For the next 17 weeks, complete a walk‑and‑run routine at least three days per week. Avoid skipping weeks; consistency is essential for building the habit and allowing your brain and body to adapt. If a particular week feels too challenging, repeat that same week until it becomes comfortable.

After completing the 17‑week program, transition to running only: begin with 15 minutes of continuous running, then progress to 20 minutes, three times per week. From there, aim to run for 30 minutes without walking. If that isn’t yet possible, continue alternating walking and running—just don’t stop. Maintain steady progress until you feel confident running continuously. Then increase running to 4 days and then 5 days.

If you experience several weeks without activity, you may need to restart at an earlier, easier week to rebuild your foundation.

In the chart below, record your walk/run days. Write the date and mark how many sets you completed each day.