Before you start, clear significant cardiac symptoms, uncontrolled blood pressure, or recent injuries with a clinician. If you're cleared to walk, this plan builds volume slowly.
Weeks 1–3: Walk only
Four days per week, 30 minutes brisk walking. Optional fifth day: easy 20 minutes. Goal: joints and feet adapt.
Weeks 4–6: Introduce jog intervals
After a 10-minute walk, alternate 1 minute easy jog / 2 minutes walk, repeated 8 times. Cool down 5 minutes walking. Three days per week; other days stay walk-only.
Weeks 7–9: Lengthen the jog
Progress to 2 minutes jog / 1 minute walk for 24–30 minutes total, three weekly sessions. Keep one long walk (45 minutes) on weekends.
Weeks 10–12: Continuous easy run
Work toward 20–25 minutes of steady easy pace — conversational effort. Week 12: target a local 5K or a measured 3.1 miles on your favorite loop.
Join us
Progress is easier with friends. See Running with Precision for group options in Atlanta — and book a visit if you want weight and metabolic support alongside your training.
Dr. Kelvin Brown, MD, MPH
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