Walking and running for 38 mins (2x 10mins running)

Beginner 38 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 to prepare your muscles for the physical effort, you'll run 2 x 10 minutes and walk for 3 minutes to recover between the 2 repetitions.
You 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
    10 minutes of active walking
  • 02
    10 minutes of running
  • 03
    3 minutes of walking
  • 04
    10 minutes of running
  • 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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