Run and walk · 24 min

Walk Run, Stage 6

Two seven-minute runs with a three-minute walk between.

• 24 minutes
• New to it
• No kit

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

Two long runs instead of many short ones. The first one teaches you to settle; the second shows you that you can do it again after a short walk. Fourteen 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 walk

   Cadence
   • Easy Run420 s · Slow enough to talk
   • Brisk Walk180 s · Brisk walk, recover
   • Easy Run420 s · Same easy pace as the first

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.