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Couch-to-Belt
Six weeks, three sessions a week, brisk stretches mixed with easy walking. Start here once you can walk about 10 minutes, or after the 8-Week Plan.
Easy is your comfortable pace. Brisk is a bit faster: you can still talk in short sentences, but you wouldn't want to sing. No running, ever. Walk the other days if you like, or rest.
| Week | Each session | Total |
|---|---|---|
| 1 | 2 min easy, then 3 × (1 min brisk + 2 min easy), then 2 min easy | 13 min |
| 2 | 2 min easy, then 4 × (1 min brisk + 2 min easy), then 2 min easy | 16 min |
| 3 | 3 min easy, then 4 × (2 min brisk + 2 min easy), then 3 min easy | 22 min |
| 4 | 3 min easy, then 5 × (2 min brisk + 2 min easy), then 3 min easy | 26 min |
| 5 | 3 min easy, then 4 × (3 min brisk + 2 min easy), then 3 min easy | 26 min |
| 6 | 3 min easy, 20 min brisk without stopping, 3 min easy | 26 min |
Week by week#
- Week 1 · 13 min2 min easy, then 3 × (1 min brisk + 2 min easy), then 2 min easyThree short brisk stretches. Brisk means you can talk, but you'd rather not sing.
- Week 2 · 16 min2 min easy, then 4 × (1 min brisk + 2 min easy), then 2 min easyOne more round. Same pace as last week.
- Week 3 · 22 min3 min easy, then 4 × (2 min brisk + 2 min easy), then 3 min easyBrisk stretches double to 2 minutes. Slow down if you can't talk.
- Week 4 · 26 min3 min easy, then 5 × (2 min brisk + 2 min easy), then 3 min easyFive rounds. You're walking about 26 minutes now.
- Week 5 · 26 min3 min easy, then 4 × (3 min brisk + 2 min easy), then 3 min easyThree-minute brisk stretches. The easy minutes are your reward.
- Week 6 · 26 min3 min easy, 20 min brisk without stopping, 3 min easyGraduation: 20 minutes brisk, no breaks. Repeat any earlier week first if you need to.
Weeks 1–2 match the belt timer's Intervals mode closely: 1 minute brisk, 2 minutes easy. Pick a time, switch to Intervals, and follow the ring.
Stay safe#
Stop and rest if you feel chest pain, dizziness, or breathlessness that doesn't settle when you slow down, and get medical advice. Use the safety key clip. Holding the rails is fine. If a week felt hard, repeat it; there's no prize for finishing in six.
Last reviewed October 30, 2026 · Sources · General information, not medical advice.