Get Started in Running: Session IIIB

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 will be 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 eighth session and it follows Run/Walk IA, IB, IC, IIA IIB, IIC & IIIA, and is followed by IIIC.

Now lets get onto the workout:

Run/Walk IIIB

  • 2min Walk WU;
  • 4x 8min Run, 1min Walk RI;
  • 2min Walk CD (40min)

This session takes a total of 40 minutes and commences with a Warm Up (WU) walk for two minutes.

After the two minute Warm Up (WU) commence your first run interval. It is eight minutes long before you get to walk for 60 seconds as a Rest Interval (RI). Repeat this a total of four times before moving onto the Cool Down (CD).

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

This session takes 40 minutes and only involves an accumulated total of 32 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.

Share this post so your friends can benefit as well.

Coming on the 3rd of November will be my new book 4 Weeks to 4km – Get Fitter and Faster And Be Able To 4km In 4 Weeks Time.

Use the Buy Now button below to order this eBook for the low price of $27, that’s less than a dollar a day.

Leave a Reply

Your email address will not be published. Required fields are marked *