Confidence Builder Run-Walk

Workout - Confidence Builder Run-Walk

• 7min @ 8'00''/km
• 4 lots of:
  • 6min @ 6'00''/km
  • 2min @ 8'00''/km
• 7min @ 8'00''/km

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Seth James DeMoor’s daily vlog “My Body is Cha-Cha-Cha-Changing!!!” offers an accessible run-walk program for newcomers, showing how consistent training builds capacity over time. Watch the full video for Seth’s personality, additional coaching wisdom, and the reveal toward the end.

Key points

• Show up consistently and stay patient. The more you train, the more sustainable your running becomes week to week.
• Run-walk intervals expand your unbroken running window gradually, aiming for 3 mi / 5 km as a single stretch.
• Breathing technique, alignment, and a solid core matter. A strong torso helps you maintain position with less effort.
• The structure spans seven days, alternating between three rest-and-walk sessions and four run-walk training sessions.

Workout example (week 7-8)

Next week, add a 5th interval (6 min run + 2 min walk) and aim for a 15-minute straight run before the cool-down walk. The progression builds toward 3 mi / 5 km without stopping.

Practical tips

• Keep your breathing rhythm steady: in through your nose, out through your mouth.
• Tighten your core and draw your shoulders back for good posture.
• If 6 minutes of running feels overwhelming, back off the speed. The interval duration is the focus.
• Use the Pacing app to log your workouts and tweak the duration to match your capability.

Try this run-walk program over the next week. Start with the 6-minute running blocks, then work toward the 15-minute continuous run.

Watch Seth James DeMoor’s full video for the surprise and extra commentary.

References

• My Body is Cha-Cha-Cha-Changing!!! - YouTube (YouTube Video)