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Walk to Jog



Walking 2 Success is a walk to jog programme aimed at people who are not currently active but are looking to gain confidence and lead a more active and healthy lifestyle.

This 4 week programme will provide a gentle introduction to exercise with an end goal of participants completing a 2 km jog without stopping. The programme will combine intervals of jogging and walking at a pace that you are comfortable with to help you reach that goal.

The programme is progressive so each week you will be slightly increasing your time jogging whilst allowing you the choice of recovery between jogging.



Before you start check out our article top tips before exercising.

Why not aim to complete the 2 km at Great Run Local (Ashford)at the end of your 4 weeks.



Walk to Jog Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest Rest 15 mins walk. Rest 20 mins walk. Rest 30s easy jogging with walk to recovery.Repeat 8 times.
Rest Rest 1mins easy jogging with walk to recovery. Repeat 4 times. Rest 90s easy jogging with walk to recovery. Repeat 4 times. Rest 2mins easy jogging with walk to recovery. Repeat 4 times.
Rest Rest 3mins easy jogging with walk to recovery. Repeat 3 times. Rest 4mins easy jogging with walk to recovery. Repeat 3 times. Rest 5mins easy jogging with walk to recovery. Repeat 3 times.
Rest Rest 8 mins easy jogging with walk to recovery. Repeat 2 times. Rest 9 mins easy jogging with walk to recovery. Repeat 2 times. Rest 2km jogging without stopping.
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