Get Started in Running: Session IIIA

This is a series of workouts that are perfect for a beginner runner. They are especially designed for people who find running hard and avoid it because of that reason. These workouts break running into easier segments to make them achievable. Over a period of three weeks a run/walk workout has been posted every second day, that when sequenced correctly will give you an easy workout to get you running. As you work through the workouts, they involve more and more running, but because you have worked through them in sequence, 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 seventh session and it follows Run/Walk IA, IB, IC, IIA, IIB & IIC and is followed by IIIB and IIIC.

Now lets get onto the workout:

Run/Walk IIIA

  • 10min Run WU;
  • 3min Walk;
  • 10min Run;
  • 3min Walk;
  • 10min Run;
  • 4min Walk CD (40min)

This session takes a total of 40 minutes and involves three, ten minute runs. Between each run take a three minute walking break. After the third ten minute run, Cool Down with a four minute walk

This session takes 40 minutes and only involves an accumulated total of 30 minutes of running.

This is a really great workout to get running.  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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