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, here’s what you need to know. The video itself is excellent—dive into it for the complete picture. But we’ve pulled out the essentials so you can start today.

Key Points:

• Mindset matters: stop measuring yourself against others. Choose a goal that’s your own and doable.
• Put your target on paper. On one side, note your concerns; on the other, your reason for doing this. This keeps you engaged.
• Adopt a run-walk program designed for newcomers that steadily develops your aerobic capacity while building confidence.
• Use a route you already know and spot landmarks (say, a tree or a bench) to anchor your runs and mark improvement.
• Join a group of runners—either a formal club or online community—for consistent workouts, support, and fresh terrain.

Workout Example (Run‑Walk Plan):

1. Warm up: take an easy 5-minute walk to start.
2. Cycle between 2 minutes of easy running and 4 minutes of walking.
3. Continue for a total of 20–25 minutes.
4. Each week, trim 1 minute off the walking segment and add 1 minute to the running segment (week 2: 3 min run / 3 min walk; week 3: 4 min run / 2 min walk, continuing this way).
5. Maintain 20–30 minutes per session, backing off slightly as you become fitter.

Closing Note: Write down your goal, follow the run-walk rhythm, and watch your confidence grow. The Pacing app lets you tune intervals to your own pace. Give it a try this week, and sustain the momentum—a lifelong running habit is absolutely achievable.

References

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