Start running with short, easy intervals separated by walking. A four-week introduction can build a routine, but it is not a promise that every beginner will run continuously or complete 5 km.
An adjustable four-week example
Plan three sessions each week with a rest day between them. Begin and end with five minutes of walking. Week 1: six rounds of 30 seconds jogging and 90 seconds walking. Week 2: six rounds of 45 seconds jogging and 90 seconds walking. Week 3: six rounds of 60 seconds jogging and 90 seconds walking. Week 4: six rounds of 90 seconds jogging and 90 seconds walking. This is an illustrative gentle progression, not the NHS programme.
Repeat before progressing
Run slowly enough to speak in short sentences. Repeat a week or shorten a session when recovery is poor; the calendar is not a deadline. Choose a flat familiar route and comfortable footwear. Keep the next day’s response in mind as well as how you feel during the run.
When to stop or get help
Stop for sharp or worsening pain. Chest pain, fainting or severe unusual breathlessness warrants urgent medical attention. Ask a clinician about starting if a health condition affects exercise. For a guided alternative, NHS Couch to 5K is a nine-week plan that can also take longer.
