Run and walk · 25 min

Walk Run, Stage 4

Four three-minute runs with 90 seconds of walking between.

• 25 minutes
• New to it
• No kit

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

Three-minute runs are where most new runners first find a steady pace. Keep your steps short and quick, on the beat, and your shoulders loose. Twelve minutes of running in all.

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

2. Run and walk4 rounds

   Cadence
   • Easy Run180 s · Slow enough to talk
   • Brisk Walk90 s · Brisk walk, recover

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.