Beginner Walk-Jog

A gentle walk-jog structure that gradually shifts toward more jogging each week. Low barrier to entry and progressive. Default 28 min; add jog time as it gets easier.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Brisk Walk
5 min brisk walk warm-up
Loosen up and raise the heart rate.
2
Walk-Jog Intervals
8 rounds of 1 min easy jog @ RPE 6 / 1.5 min walk
Lengthen jog segments weekly as you adapt.
3
Brisk Walk
5 min walk cool-down
Finish comfortable, not exhausted.

Find this in my week builder

Opens the builder on Cardio & Endurance, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.