Mixing short jogs into your walks is the gentlest way to build up to running continuously.
Quick points
- Alternating walking and jogging lets your heart, lungs, muscles and joints adapt gradually.
- Three sessions a week, with a rest day or easy walk in between, is a sensible starting point.
- Jog at a pace where you can still talk in short sentences.
- Repeat a week whenever it feels too hard; there’s no prize for finishing early.
Going from no running to running for half an hour feels like a big leap. A walk-jog plan breaks it into small steps, so each week is only a little harder than the last.
Before you start
If you’re new to exercise, start with two to three weeks of regular brisk walking. When you can walk briskly for 30 minutes comfortably, you’re ready to add some jogging.
The plan
Do three sessions a week, with a rest day or an easy walk between them. Start every session with five minutes of brisk walking and finish with five minutes of easy walking.
| Week | Each session |
|---|---|
| 1 | Jog 1 minute, walk 2 minutes; repeat 6 times |
| 2 | Jog 2 minutes, walk 2 minutes; repeat 5 times |
| 3 | Jog 3 minutes, walk 2 minutes; repeat 4 times |
| 4 | Jog 5 minutes, walk 2 minutes; repeat 3 times |
| 5 | Jog 8 minutes, walk 2 minutes; repeat twice |
| 6 | Jog 10 minutes, walk 2 minutes; repeat twice |
| 7 | Jog 15 minutes, walk 2 minutes, jog 5 minutes |
| 8 | Jog 20 to 25 minutes without stopping |
Training tip
Go slower than you think you need to. Most beginners jog too fast. If you can’t say a short sentence while jogging, ease off.
Listen to your body
It’s normal to feel tired and a bit sore when you start. But repeat a week, or drop back a week, if:
- you’re still sore when your next session comes round
- you can’t finish the jogging intervals
- you feel pain that changes the way you move
Sharp or worsening pain, especially in your shins, knees or feet, is a sign to rest and get it checked. Our guide to avoiding beginner injuries explains what to watch for.
Safety first
If you have a heart or lung condition, diabetes or joint problems, or you’re pregnant, talk to your GP before starting a running program. Stop and seek medical help if you have chest pain, feel faint or are unusually short of breath.
After week eight
Once you can jog for 20 to 25 minutes, you can slowly build towards 30 minutes, or keep mixing jogging and walking if you prefer. Either way, it counts towards the 30 minutes or more of moderate to vigorous activity on most days recommended in Australia’s movement guidelines.
Questions we get
What should I wear?
Comfortable clothes and supportive running or walking shoes. You don’t need special gear to start.
Is it normal to feel out of breath?
Some breathlessness is normal, but you should be able to speak in short sentences. If you can’t, slow down or walk.
Can I jog if I’m older or carrying extra weight?
Many people can, but jogging puts more load on your joints than walking. If you have joint problems or a health condition, talk to your GP or a physiotherapist first, or build up with brisk walking instead.
This article is general information, not personalised medical or fitness advice. Talk to your GP, a physiotherapist or an accredited exercise physiologist before starting a new exercise program if you have a health condition or injury, are pregnant or haven’t been active for a while. In an emergency, call 000.