Run and walk · 25 min

Walk Run, Stage 7

A ten-minute run, a two-minute walk, then six more minutes.

• 25 minutes
• New to it
• No kit

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

Ten minutes without a break is the big step this week. Start slower than feels natural and let your breathing settle into the beat in the first two minutes. After a short walk, a six-minute run finishes it.

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 Run600 s · Ten minutes, talking pace
   • Brisk Walk120 s · Brisk walk, recover
   • Easy Run360 s · Six more, same pace

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.