Walking and running for 38 minutes (2x 10x 30s running)

Beginner 37 minutes
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When you are starting out or getting back into running, alternating between walking and running will help you build up your endurance to run for longer periods without stopping!
After 10 minutes of fitness walking, which will prepare your muscles for the physical effort, you'll alternate between 30 seconds of running and 30 seconds of fitness walking, for a total of 10 minutes.
After a 3-minute recovery walk, you will start the 2nd repetition of the exercise.
The session will finish with 5 minutes of slow walking to help your recovery, and thereby reduce any stiffness.
Good luck!

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Session exercises
  • 01
    15 minutes of active walking
  • 02
    10 minutes of alternating walking and running every 30 seconds
  • 03
    3 minutes of walking
  • 04
    10 minutes of alternating walking and running every 30 seconds
  • 05
    5 minutes of slow walking

Coach advice

"During running intervals, regardless of your speed, the key is to breathe comfortably at all times:
you should be able to speak while running.

If you have a heart rate monitor, stay at approximately 70% of your maximum heart rate during the running phases and never go over 75%."
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