Your First Run-Walk
Workout - Your First Run-Walk
- 5min @ 12'00''/km
- 5 lots of:
- 1min 30s @ 9'00''/km
- 30s @ 7'00''/km
- 5min @ 12'00''/km
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Intro
“Can You Run Well and Be Overweight?” from The Run Experience covers a fitness approach worth a look. We’ve pulled out the key takeaways so you can jump in. Watch the full video for the complete picture.
Key points
- This plan works at any weight. The programme adjusts to your current fitness.
- Weekly breakdown:
- 3 cardio sessions (walk-run combos or power-walk hills).
- 2 strength days.
- Daily calf mobility and stretching.
- Cardio option 1: alternate 90 seconds walking with 30 seconds jogging or running for 10 minutes straight.
- Cardio option 2: walk hard uphill at 5-6% incline for 1 minute, recover on the way down. 6-8 rounds. As you progress, run up for 1 minute and walk down.
- Strength circuit (5 rounds):
- 10 air squats
- 10 glute bridges
- 10-second elevated plank (add shoulder taps if too easy)
- 5 elevated push-ups
- Rest about 1 minute between rounds.
- Accountability: keep a training log, use a checklist or calendar, or find a partner or community to stay committed.
Workout example
Cardio day (pick one):
- Walk-run intervals: walk briskly 90 s, jog or run 30 s. Repeat for 10 min.
- Power-hill walk: hard up for 1 min, easy jog down. 6-8 times. As you get stronger, run up for 1 min and walk down for 1 min.
Strength day (5 rounds):
- Air squats: 10 reps.
- Glute bridges: 10 reps.
- Elevated plank: 10 sec (shoulder taps optional).
- Elevated push-ups: 5 reps. Rest about 1 minute between rounds.
Closing note
Start this routine today. Set your walk and run speeds in the Pacing app and adjust intervals to your fitness.
References
- Can You Run Well and Be Overweight? - YouTube (YouTube Video)