Your First Run-Walk

Workout - Your First Run-Walk

• 5min @ 10'00''/km
• 4 lots of:
  • 2min @ 6'00''/km
  • 4min @ 10'00''/km
• 5min @ 10'00''/km

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Intro: Based on How To Start Running And Stick With It from The Running Channel. Watch the full video for the complete picture; the essentials are below so you can start today.

Key points

• Mindset matters. Stop measuring yourself against others. Pick a goal that’s your own and doable.
• Put your goal on paper. On one side, your concerns; on the other, the reason you’re doing this. It keeps you engaged.
• Use a run-walk program designed for newcomers to build aerobic capacity and confidence steadily.
• Use a route you already know. Pick landmarks (a tree or a bench) to anchor runs and mark progress.
• Join a group, formal club or online, for consistent workouts and support.

Workout example (run-walk plan)

1. Warm up with an easy 5-minute walk.
2. Alternate 2 minutes of easy running with 4 minutes of walking.
3. Total 20–25 minutes.
4. Each week, trim 1 minute from the walk and add 1 minute to the run (week 2: 3 min run / 3 min walk; week 3: 4 min run / 2 min walk, etc.).
5. Hold 20–30 minutes per session, easing back slightly as fitness grows.

Closing note: Write down your goal, follow the run-walk rhythm, and watch confidence grow. The Pacing app tunes intervals to your pace.

References

• How To Start Running And Stick With It - YouTube (YouTube Video)