Get Started in Running: Session IC

This is  a series of workouts that are perfect for a beginner runner. These sessions are specially designed for people who find running hard and avoid it because of that. These sessions break down running into easier segments to make the sessions achievable. Over the next three weeks I’m going to post a run/walk workout every second day, that when sequenced correctly will give you an easy session to get you started with running. As you work through the workouts, the session involve more and more running, but because you have worked through them even though they involve more running they are just as easy because your fitness has improved.

Click here for the first workout.

This is the third session and it follows Run/Walk IA & IB and is followed by IIA, IIB & IIC, and then IIIA IIIB, and IIIC.

Now lets get onto the workout:

Run/Walk IC

  • 5min Walk WU;
  • 6x 1min Run, 30sec Walk RI;
  • 8x 30sec Run, 1min Walk RI;
  • 4min Walk CD (30min)

This session takes a total of 30 minutes and commences with a Warm Up (WU) walk for five minutes.

After the five minute Warm Up (WU) you then commence your first run interval. It is only 60 seconds long before you get to walk for 30 seconds as a Rest Interval (RI). Repeat this a total of six times before moving onto the second set.

The second set involves eight short runs of 30 seconds followed by a 60 second Rest Interval (RI) before you move onto the Cool Down (CD).

The session concludes with a four minute walk Cool Down (CD).

This session takes 30 minutes and only involves an accumulated total of 10 minutes of running.

This is a really great workout to get started with running. Feel free to go out and try it.


If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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