Your Couch to 5K journey starts here: a five-minute warmup walk, then eight 60-second runs separated by 90-second walking recoveries, finishing with a five-minute cooldown walk — 28:30 in total. It’s the very first week of the nine-week program, and most of that half hour is walking, on purpose.
Week 1 means three outings of this same timer, with at least a rest day between each. Don’t worry about speed: the only goal is to run for each of those eight minutes, however slowly, and to let the walks bring your breathing back down between efforts. If 60 seconds feels like too much at first, shorten the running intervals in the editor and build back up.