RunBoxy Training Tools

Run/Walk Calculator

Build up gradually from walking to your running goal. Create a flexible plan with manageable intervals and recovery days.

Your starting point

Choose the options that best describe you.

Current abilityYour goalSessions per weekPlan duration

Run intervalWalk recovery

YOUR TRAINING GOAL

Complete 5 km using run/walk

Programme

12 weeks

Training

3 days/week

Week 1

Walking base

3 sessions

Establish a comfortable walking base.

Session 1Comfortable walk — 15 minutesPlus 5–10 min warm-up and 5 min cool-down. Workout block: 15 min.Session 2Comfortable walk — 20 minutesPlus 5–10 min warm-up and 5 min cool-down. Workout block: 20 min.Session 3Comfortable walk — 25 minutesPlus 5–10 min warm-up and 5 min cool-down. Workout block: 25 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 2

Walking base

3 sessions

Extend comfortable walking duration.

Session 1Comfortable walk — 15 minutesPlus 5–10 min warm-up and 5 min cool-down. Workout block: 15 min.Session 2Comfortable walk — 20 minutesPlus 5–10 min warm-up and 5 min cool-down. Workout block: 20 min.Session 3Comfortable walk — 25 minutesPlus 5–10 min warm-up and 5 min cool-down. Workout block: 25 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 3

0m 15s jog / 1m 45s walk

3 sessions

Introduce very short jogs if ready.

Session 16 × (0m 15s jog + 1m 45s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 12 min.Session 26 × (0m 15s jog + 1m 45s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 12 min.Session 38 × (0m 15s jog + 1m 45s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 16 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 4

0m 30s jog / 1m 30s walk

3 sessions

Practise relaxed run/walk intervals.

Session 16 × (0m 30s jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 12 min.Session 26 × (0m 30s jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 12 min.Session 38 × (0m 30s jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 16 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 5

0m 30s jog / 1m 30s walk

3 sessions

Build consistency with the same intervals.

Session 18 × (0m 30s jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 16 min.Session 28 × (0m 30s jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 16 min.Session 310 × (0m 30s jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 20 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 6

0m 45s jog / 1m 30s walk

3 sessions

Gently extend the jogging intervals.

Session 18 × (0m 45s jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 18 min.Session 28 × (0m 45s jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 18 min.Session 310 × (0m 45s jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 22m 30s.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 7

1 min jog / 1m 30s walk

3 sessions

Build towards one-minute jogs.

Session 18 × (1 min jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 20 min.Session 28 × (1 min jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 20 min.Session 310 × (1 min jog + 1m 30s walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 25 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 8

1m 30s jog / 2 min walk

3 sessions

Develop endurance without rushing.

Session 16 × (1m 30s jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 21 min.Session 26 × (1m 30s jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 21 min.Session 38 × (1m 30s jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 28 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 9

2 min jog / 2 min walk

3 sessions

Practise longer, easy jogging intervals.

Session 16 × (2 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 24 min.Session 26 × (2 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 24 min.Session 38 × (2 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 32 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 10

3 min jog / 2 min walk

3 sessions

Build the duration of each jog.

Session 15 × (3 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 25 min.Session 25 × (3 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 25 min.Session 37 × (3 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 35 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 11

4 min jog / 2 min walk

3 sessions

Consolidate longer run/walk sessions.

Session 15 × (4 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 30 min.Session 25 × (4 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 30 min.Session 37 × (4 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 42 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Week 12

5 min jog / 2 min walk

3 sessions

Prepare for longer outings if comfortable.

Session 15 × (5 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 35 min.Session 25 × (5 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 35 min.Session 37 × (5 min jog + 2 min walk)Plus 5–10 min warm-up and 5 min cool-down. Workout block: 49 min.

For 5 km, build comfortable time on your feet and assess distance readiness before attempting the full distance. Progress only when sessions feel manageable and recovery is good. Repeat a week or step back if needed.

Important safety guidance

Walk comfortably before introducing jogging intervals.
Keep the effort easy and allow recovery between sessions.
Stop if you develop sharp or worsening pain, or pain that changes your gait.
Seek appropriate clinical advice before running with an active injury or relevant medical restriction.
This is an illustrative template, not medical clearance or a validated rehabilitation programme. Reaching a distance goal may take longer than the selected plan.