Run and walk · 30 min

Easy Run

Twenty-two minutes of conversational running, locked to your step rate.

• 30 minutes
• Regular
• No kit

Customise copies this workout to the Bench, where every move and number is yours to change.

After a brisk walk and a few drills, you run at a pace where you could talk in full sentences. The music matches your cadence, so let your feet fall on the beat instead of chasing speed. Walk for a minute any time you need to; it still counts.

Kit

No kit

Music

The tempo follows each block. On the run it locks to your step rate.

Tempo shape

Z2 Warm · 90 to 115 bpmCadence · 166 spmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Brisk Walk180 s · Start easy, build to brisk
   • Leg Swing15 s each side
   • A-Skip20 s
   • Butt Kicks20 s

2. Easy run

   Cadence
   • Easy Run1320 s · Talking pace, feet on the beat

3. Cool down

   Z1 Recover
   • Brisk Walk120 s · Slow walk now
   • Standing Quad Stretch20 s each side
   • Standing Hamstring Stretch20 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.