Beginner Run Coach

Get Started in Running: Session IB

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 second session and it follows Run/Walk IA and will be followed by 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 IB

  • 5min Walk WU;
  • 7x 2min 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 two minutes long before you get to walk for 60 seconds as a Rest Interval (RI). Repeat this a total of seven times before moving 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 14 minutes of running.

This is the graph of one of my clients doing this work out. Notice that the green line (pace) goes up high whilst running and then drops down when walking. The Heart Rate (HR) drops a little between each rep, but then returns back up qwikly. This is really great for advancing your fitness without loading you up with a continuous run.

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.

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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