Beginner Run Training

Get Started in Running: Session IA

This is the start of 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 sessions 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.

This is the first session and it is named IA and will be followed by IB and then IC which are all workouts that are equally easy. We will then step up to IIA, IIB & IIC, and then IIIA IIIB, and IIIC.

Now lets get onto the workout:

Run/Walk IA

  • 5min Walk WU;
  • 10x 1min Run, 1min Walk RI;
  • 5min 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 60 seconds as a Rest Interval (RI). Repeat this a total of ten times before moving onto the Cool Down (CD).

The session concludes with a five 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. The next workout in this series can be found here. But for optimal enhancement of your fitness putting all the workouts together in correct sequence will bring about the greatest improvement in health and fitness.

Here is an example of the session as done by one of my clients:

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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If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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Get Started with Running by getting my 4 Weeks to 4km Getting Started with Running Training Plan. Results Guaranteed. Use discount code CR25 to get a 25% discount.

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