Can't Run? Treadmill Plan

Start off with just walking. No experience needed. Focus on building fitness with walking and then you'll gradually add running during week 3.

The published schedule covers 12 sessions across 4 weeks, with 10–30 minute sessions. Open the Can't Run? program in the app for the full progression.

Pick speeds that match the effort in the app. Walks should feel easy; runs should be a pace you can sustain for the interval length. The plan progresses time and structure — not a mandatory pace.

Both work. Treadmills make pacing simple; outdoors you may need to glance at a watch more often. Walk, run, and recovery timings stay the same either way.