If you are completely new to running, this run-walk programme will help build your capacity from never running to being able to run 5km continuously. Some may progress quicker than others but the plan is to get you running 5km.

This programme aims to help you achieve a target distance of 5km. Running continuously for the 5km. Do the runs at an easy pace, easy enough to hold a conversation while you are running.

Do not hesitate to repeat a workout or change your days around. Take at least 1 active rest day (12k steps) or do cross training between each run-walk. Cross training could be using the cross trainer/bike/incline walk on treadmill/ or whatever you like.