Run / walk interval timer for beginners
Run/walk intervals are the easiest way to start running. You jog gently for one minute, then walk for ninety seconds, and repeat. A friendly voice tells you when to switch, so you can focus on your breathing.
Start the timerTreadmill settings
| Step | Time | Speed | Incline |
|---|---|---|---|
| Warm-up | 90s | 5–6 km/h3–3.5 mph | 0% |
| Warm-up | 90s | 7.5–9 km/h4.5–5.5 mph | 1% |
| Jog | 60s | 7.5–9 km/h4.5–5.5 mph | 1% |
| Cool-down | 3:00 | 5–6 km/h3–3.5 mph | 0% |
Rounds: 8
Why it works
Short jogging bursts let your heart, lungs, joints and muscles adapt gradually. The walking breaks keep every session comfortable enough that you'll want to come back, and consistency is what builds fitness.
Who it's for
Complete beginners, people returning after a break, and anyone building toward their first 5K. When eight rounds feel easy, add rounds, then lengthen the jog.
Questions
How fast should I jog?
Slow enough to talk in short sentences. On most treadmills that's 7–9 km/h (4.5–5.5 mph). Walking at 5–6 km/h (3–3.7 mph) is a good recovery.
How long until I can run 5K without stopping?
Many beginners get there in 8 to 10 weeks with three sessions a week, lengthening the jog a little each week.
Is run/walk 'real' running?
Yes. Plenty of marathon runners use run/walk on race day. It's a proven method, not a shortcut.
Warm up with 5 minutes of easy walking or jogging first. Stop if you feel dizzy, faint or unwell. If you have a health condition, check with a doctor before starting hard exercise.