Run and walk · 24 min

Walk Run, Stage 5

Two five-minute runs and a three-minute run, with two-minute walks.

• 24 minutes
• New to it
• No kit

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

Your longest runs so far: five minutes, twice, then a shorter three to finish. The walks are a little longer to match. If five minutes feels far, run more slowly; the time matters more than the speed.

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 walk

   Cadence
   • Easy Run300 s · Slow enough to talk
   • Brisk Walk120 s · Brisk walk, recover
   • Easy Run300 s · Same easy pace as the first
   • Brisk Walk120 s · Brisk walk, recover
   • Easy Run180 s · Last one, stay relaxed

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.