Walk-Run Workout

Author: Greg Yau

This one is quite simple and does not require any pieces of equipment (besides running shoes and someplace to run at).

Basically, you run for a short interval, then walk for a short interval, and repeat. The time allocation combination for the two intervals depends on your level of fitness and experience.


Beginners: Run 10-30 seconds, then walk 1-2 minutes, repeat (1).

Intermediate: Run 1-5 minutes, then walk 1-2 minutes, repeat (1).

Experienced: Run 6-8 minutes, then walk 30s - 1 minute, repeat (1).


Beginners and intermediate runners should look to complete 30 minutes of the workout above for ~2 days a week, gradually increasing the pace of the running intervals. Experienced runners should do it for 45 minutes, ~3 times a week, and add another 5k run during the week.


References:

(1) https://www.nytimes.com/guides/well/how-to-start-running


Visual(s) Used: https://www.verywellfit.com/how-to-start-running-the-absolute-beginners-guide-2911191

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