Week 4: Equal Walk and Run Intervals

Week 4 is where things begin to feel more familiar. You’ve already built a strong base, and now you’re ready to gently increase the running intervals to three minutes at a time, with the same about of time for the walk recovery. This isn’t about pushing harder — it’s about leaning into the confidence you’ve been growing over the past few weeks.

Think of this week as a quiet milestone. You’re not the same person who started this journey. You’re steadier, more aware of your pace, and more connected to how your body feels when it moves. These sessions are designed to help you continue growing that confidence without overwhelming your energy or your schedule.

Reminder of this week's activities:

• Aim for 3-4 sessions per week of around 25 to 30 minutes, including warm-up and cool-down.
• After warming up, do 3 to 4 repeats of 3 minutes of running, followed by 3 minutes of walking.

Take it steady, celebrate the small wins, and remember: progress is happening, even on the days it feels slow.