WatchOut.runStart running
Nine weeks of walking and running, from one minute at a time to half an hour without stopping. Every session goes on your watch and in your calendar from one link — no app, no account, nothing stored.
This is the ordinary way people start: you run a little, you walk a little, and the running gets longer. Three sessions a week with a rest day after each. Go slowly enough to talk — if you can't, you're going too fast, and that is the single most common mistake.
| Week 1 | 1 min running, 90 sec walking — eight times |
| Week 2 | 90 sec running, 90 sec walking — eight times |
| Week 3 | 2 min running, 2 min walking — six times |
| Week 4 | 3 min running, 2 min walking — five times |
| Week 5 | 5 min running, 2½ min walking — four times |
| Week 6 | 8 min running, 3 min walking — three times |
| Week 7 | 12 min running, 3 min walking — twice |
| Week 8 | 15 min running, 3 min walking — twice |
| Week 9 | 30 min running, no walk breaks |
Every session adds a five-minute walk at each end. Nothing here prescribes a pace: at this stage the clock is the target, not the speed — so treat the “≈ km” the plan page shows as a rough guess. The minutes are real; the distance depends entirely on how fast you happen to move.
Put it in your calendar
Sessions land on Monday, Wednesday and Saturday. From the plan page you can add all 27 to your calendar at once, and open any single one to send it to an Apple Watch or Garmin. Bookmark that page: it shows what is next, and you can tick sessions off as you go. Moved a week? Nothing is stored here — come back and make a new one.
Want something built around your own routes and paces instead? Connect an AI coach — or build a session by hand.