First Steps Run/Walk
Workout - First Steps Run/Walk
- 5min @ 9'00''/km
- 3 lots of:
- 2min @ 8'00''/km
- 3min rest
- 5min @ 9'00''/km
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Intro: Here’s a breakdown of How do I Start Running? by Seth James DeMoor. The full video offers more context, but here are the core takeaways you can put into practice today.
Key Points:
- Begin with pre‑hab work (air squats, core exercises) to open up your hips and establish a daily routine.
- Organize your week around walking, pre‑hab sessions, and running intervals.
- Progress using a fartlek approach: alternate short bursts of running (2‑3 minutes) with walking recovery, adding run time week after week.
- Keep things easy and controlled to prevent injury; the running portions are a comfortable jog, the walking portions are brisk.
Workout Example (Month‑Long Plan):
| Week | Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|---|
| 1 | 10‑min walk (off) | Pre‑hab (air squats: 2 × 3 → 2 × 5 → 2 × 10 reps) | 10‑min walk | Rest | 10‑min walk |
| 2 | 15‑min walk | Pre‑hab | 15‑min walk | Pre‑hab | 20‑min brisk walk |
| 3 | 20‑min walk | Pre‑hab | Run: 2 min on / 3 min off × 3 (total 15 min) | Pre‑hab | 30‑min brisk walk |
| 4 | 20‑min walk | Pre‑hab | Run: 3 min on / 2 min off × 3 (15 min) | Pre‑hab | Run: 5 min on / 3 min off × 3 (24 min total) |
- Air Squats: Begin with 2 sets of 3, advance to 2 sets of 5, then 2 sets of 10, and work toward 3 sets of 10. Move deliberately throughout.
- Walking: Maintain a brisk pace—you should break a light sweat.
- Fartlek: The “on” segments are jogs, the “off” segments are walks. By week 4, you’ve progressed to 5‑minute running intervals separated by 3‑minute walks.
Closing Note: Try this schedule over the next month, customizing the durations in the Pacing app to fit your current level. You’ll be establishing a routine that lasts.
References
- How do I Start Running? - YouTube (YouTube Video)