Go from walking to running 30 minutes with a classic 9-week beginner 5K plan, or set your own run and walk intervals. Spoken cues tell you when to run and when to walk, so you can keep your phone in your pocket.
Last updated:
Times are minutes:seconds (e.g. 2:30) or seconds (e.g. 90). The last walk is skipped when a cool-down follows.
Ready
5:00
Next: –Elapsed: 0:00Left: 0:00Running: 0:00
Your progress (saved in this browser)
Shortcuts: Space start / pause · N skip · R reset. Tip: keep this tab open and in front so your phone keeps the cues playing.
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How to use the Run Walk Interval Timer
Pick your week and workout in the 9-week 5K plan, or switch to Custom intervals and enter your run, walk and repeats.
Check the summary: it shows the intervals, total running time and full workout length.
Press Start workout. Every session begins with a 5-minute warm-up walk.
Follow the voice and beeps: run when you hear “Start running”, walk when you hear “Now walk”.
Finish the cool-down walk and the workout is ticked off in your progress grid. Repeat a week if it felt too hard.
The 9-week beginner 5K plan
Do three workouts a week with a rest day in between. Every workout starts with a 5-minute brisk warm-up walk and ends with a 5-minute cool-down walk, which the timer adds automatically.
Week
Main workout (days 1–3 unless noted)
Running time
1
Run 60 s, walk 90 s × 8
8 min
2
Run 90 s, walk 2 min × 6
9 min
3
2 × (run 90 s, walk 90 s, run 3 min, walk 3 min)
9 min
4
Run 3 min, walk 90 s, run 5 min, walk 2:30, run 3 min, walk 90 s, run 5 min
16 min
5
Day 1: run 5 min, walk 3 min × 3 · Day 2: run 8, walk 5, run 8 · Day 3: run 20 min
15 / 16 / 20 min
6
Day 1: run 5, walk 3, run 8, walk 3, run 5 · Day 2: run 10, walk 3, run 10 · Day 3: run 22 min
18 / 20 / 22 min
7
Run 25 min
25 min
8
Run 28 min
28 min
9
Run 30 min
30 min
Tips for run/walk training
Go slower than you think. The running parts should feel easy enough to speak a few words. Speed comes later.
Walk briskly. The walking breaks are active recovery: swing your arms and keep moving.
Rest between workouts. Muscles and tendons adapt on rest days. Three runs a week is plenty for beginners.
Repeat when needed. If you could not finish the runs, repeat the week before moving on.
Use run/walk beyond 5K. Many experienced runners use set ratios such as 4 min run / 1 min walk in long races. Enter them in Custom intervals.
Check with a doctor before starting if you have a heart condition, have been inactive for a long time or have any health concerns.
Frequently asked questions
What is a run/walk interval plan?
A run/walk plan alternates short running segments with walking breaks. Beginners build up the running parts gradually, which lets the heart, lungs, muscles and joints adapt with less risk of injury or burnout. The built-in plan starts with 60-second runs and progresses to 30 minutes of continuous running over 9 weeks.
How does the 9-week plan progress?
Week 1 alternates 60 seconds of running with 90 seconds of walking 8 times. Runs lengthen to 90 seconds, then 3 and 5 minutes, and in week 5 the third workout is a 20-minute run. Weeks 6 to 9 extend the continuous run to 22, 25, 28 and finally 30 minutes. Each workout adds a 5-minute warm-up and cool-down walk.
Is this the same as Couch to 5K?
It follows the widely shared classic 9-week beginner program that many Couch to 5K style apps are based on: three workouts a week with a 5-minute warm-up walk. You can also build your own intervals in Custom mode if you follow a different program.
What if a week is too hard?
Repeat it. There is no penalty for taking 12 weeks instead of 9. Run slowly enough to talk in short sentences, and leave at least one rest day between workouts.
Will the voice cues work with my screen off?
Most phones pause web pages when the screen locks, which can delay cues. Turn on Keep screen awake and keep this tab open in front. The timer is based on the real clock, so the time stays correct even if a cue is delayed.
Does 30 minutes of running mean I can run 5K?
Not always. 5 kilometers (3.1 miles) in 30 minutes needs a pace of 6:00 per km (about 9:39 per mile). Many beginners run slower, so finishing 5K may take 35 to 40 minutes. Keep adding a few minutes to your runs until you cover the distance.
Is my progress saved?
Completed workouts are saved in this browser's local storage on this device. Nothing is uploaded, and you can clear the record at any time.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.