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 has more context. The core takeaways are below so you can put them into practice today.
Key points:
- Start with pre-hab work (air squats, core exercises) to open up the hips and build a daily routine.
- Organize the week around walking, pre-hab sessions, and running intervals.
- Progress with a fartlek approach: alternate short bursts of running (2 to 3 minutes) with walking recovery, adding run time week by 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: start with 2 sets of 3, work to 2 sets of 5, then 2 sets of 10, then 3 sets of 10. Move deliberately.
- Walking: 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 with 3-minute walks.
Closing note: try this schedule over the next month. Customize the durations in the Pacing app to fit your current level.
References
- How do I Start Running? - YouTube (YouTube Video)