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
to import the workout after you install it.
Intro
Seth James DeMoor’s daily vlog My Body is Cha‑Cha‑Cha‑Changing!!! offers an accessible run‑walk program for newcomers, demonstrating how sticking with your training regimen builds your capacity and self-belief over time. Watch the complete video to enjoy Seth’s personality, pick up additional coaching wisdom, and catch the major reveal toward the end.
Key Points
- Show up consistently, 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 form the backbone—a strong torso helps you maintain position effortlessly.
- The structure spans seven days: alternating between three rest‑and‑walk sessions and four run‑walk training sessions.
Workout Example (Week 7‑8)
| Day | Session | Structure |
|---|---|---|
| Mon | Walk only | Easy 45‑60 min walk |
| Tue | Run‑walk | 4 × (6 min run + 2 min walk) → finish with easy walking to 45‑60 min total |
| Wed | Walk only | Easy 45‑60 min walk |
| Thu | Run‑walk | Same as Tue |
| Fri | Walk only | Easy 45‑60 min walk |
| Sat | Run‑walk | Same as Tue |
| Sun | Continuous run | 10 min straight run → finish with a walk |
Next week upgrade: add a 5th interval (6 min run + 2 min walk) and aim for a 15‑minute straight run before the cool‑down walk. This step-by-step approach builds the confidence you’ll need to reach that ultimate target of 3 mi / 5 km without stopping.
Practical Tips
- Keep your breathing rhythm steady: breathe in through your nose, out through your mouth.
- Tighten your core and draw your shoulders back for good postural alignment.
- If 6 minutes of running feels overwhelming, back off the speed; the interval duration itself is the key focus.
- Use the Pacing app to log your workouts and tweak the duration to match your own capability.
Closing Note
Test this run‑walk program over the next week—begin with the 6‑minute running blocks and observe how your assurance builds. Fine‑tune the intervals within the Pacing app based on where you are fitness‑wise, and work toward that 15‑minute continuous run. Let’s run!
Catch Seth James DeMoor’s full video for motivation, the major surprise, and extra commentary!
References
- My Body is Cha-Cha-Cha-Changing!!! - YouTube (YouTube Video)