Run and walk · 25 min

Walk Run

Your first runs: one minute running, 90 seconds walking, eight times.

• 25 minutes
• New to it
• No kit

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

This is how most new runners start: short runs separated by brisk walks, so your legs and lungs adapt together. Run slowly enough to talk, and let the music set your step rate. When all eight runs feel easy, move to two-minute runs or try the Easy Run.

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 Walk120 s · Start easy, build to brisk
   • Leg Swing15 s each side

2. Run and walk8 rounds

   Cadence
   • Easy Run60 s · Slow enough to talk
   • Brisk Walk90 s · Brisk walk, recover

3. Cool down

   Z1 Recover
   • Standing Quad Stretch20 s each side
   • Standing Hamstring Stretch20 s each side
   • Ankle Rocks30 s each side · Knee over toes, heel down

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.