Intro to Running: a 4-week treadmill plan for new runners

Intro to Running is a short, friendly first month on the treadmill. Every session mixes running with walking breaks, and the runs get a little longer each week. By the end you will be comfortable running for eight minutes without stopping, which is a great base for Couch to 5K.

Level: Beginner
Goal: Start running
Length: 4 weeks
Sessions: 14 in total, 3–4 a week
Session length: 18–39 minutes
Start if: You can walk briskly for 20 minutes.
You will finish with: Running for 8 minutes at a time.

Your first Intro to Running workout is free in the app, then try the full plan free for 7 days.

Who it’s for

You are new to running and want a gentle start
You want a short plan you can finish in a month
You are returning to running after a long break

How it progresses

Week 1
One-minute and 90-second runs with two to three minutes of walking between them.
Week 2
Runs grow to two and a half minutes, with walking recoveries kept generous.
Week 3
Mixed run lengths from 90 seconds up to five minutes.
Week 4
Five, six and eight-minute runs, finishing with run 8 minutes, walk 5, run 6.

The full Intro to Running schedule

Every session in the plan, drawn to the same time scale. Choose walking and running speeds that feel right for you; the plan builds time, not pace.

WalkRun

Week 1

Session 121 min
Warm up 3 min, then 5 × (Run 1 min, Walk 2 min), Run 1 min, then cool down 2 min.
Sessions 2–325 min 30 sec each
Warm up 3 min, then 4 × (Run 1 min 30 sec, Walk 3 min), Run 1 min 30 sec, then cool down 3 min.
Session 423 min 30 sec
Warm up 3 min, then Run 1 min 30 sec, Walk 2 min, Run 1 min 30 sec, Walk 3 min, Run 1 min 30 sec, Walk 2 min, Run 1 min 30 sec, Walk 3 min, Run 1 min 30 sec, then cool down 3 min.

Week 2

Session 126 min
Warm up 3 min, then Run 1 min 30 sec, 3 × (Walk 3 min, Run 2 min), Walk 2 min, Run 1 min 30 sec, then cool down 3 min.
Session 227 min
Warm up 3 min, then Run 2 min, Walk 2 min, 3 × (Run 2 min, Walk 3 min), Run 2 min, then cool down 3 min.
Session 327 min
Warm up 3 min, then Run 2 min 30 sec, Walk 2 min, Run 1 min 30 sec, Walk 3 min, Run 2 min 30 sec, Walk 3 min, Run 1 min 30 sec, Walk 3 min, Run 2 min, then cool down 3 min.

Week 3

Session 119 min 30 sec
Warm up 3 min, then Run 2 min, Walk 2 min, Run 3 min, Walk 2 min, Run 1 min 30 sec, Walk 2 min, Run 2 min, then cool down 2 min.
Session 218 min
Warm up 3 min, then Run 4 min, Walk 2 min, Run 2 min, Walk 2 min, Run 3 min, then cool down 2 min.
Session 320 min
Warm up 3 min, then Run 2 min, Walk 2 min, Run 4 min, Walk 4 min, Run 2 min, then cool down 3 min.
Session 429 min
Warm up 3 min, then Run 2 min, Walk 2 min, Run 5 min, Walk 4 min, Run 3 min, Walk 4 min, Run 4 min, then cool down 2 min.

Week 4

Session 139 min
Warm up 3 min, then 4 × (Run 5 min, Walk 2 min), Run 5 min, then cool down 3 min.
Session 228 min
Warm up 3 min, then 2 × (Run 6 min, Walk 2 min), Run 6 min, then cool down 3 min.
Session 325 min
Warm up 3 min, then Run 8 min, Walk 5 min, Run 6 min, then cool down 3 min.

A Intro to Running interval in progress in the app

Follow it without watching the clock.

In Treadmill Workouts, every session above is guided. The app announces each walk and run, shows what is coming next, and logs the workout when you finish.

Tips for Intro to Running

Run slowly. If you cannot speak a short sentence, turn the speed down.
Weeks 1 and 3 have four sessions. Leave at least one rest day between runs.
Repeat a week if it felt hard. Finishing matters more than finishing fast.

Intro to Running questions

How fast should a beginner run on a treadmill?

There is no correct speed. Most new runners settle somewhere around 7 to 9 km/h (4.5 to 5.5 mph), but slower is completely fine. Pick a pace you could hold a conversation at.

How many days a week is Intro to Running?

Three or four sessions a week across four weeks, 14 sessions in total, each lasting 18 to 39 minutes.

What comes after Intro to Running?

Couch to 5K or Zero to 5K. You can start Couch to 5K from week 4 or 5, since you will already be comfortable with runs of five minutes or more.