Run and walk · 22 min

Walk Run, Stage 8

Fifteen minutes of running without a walk break.

• 22 minutes
• New to it
• No kit

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

Your first continuous run. Hold a pace you could keep up while talking in full sentences, and if you need to walk for a minute, walk, then run again. This is the last step before the 22-minute 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 Walk180 s · Start easy, build to brisk
   • Leg Swing15 s each side

2. Continuous run

   Cadence
   • Easy Run900 s · Fifteen minutes, talking pace, feet on the beat

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.