Beginner Run Coaching

Get Started in Running: Session IIIC

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 last session and it follows Run/Walk IA, IB, IC, IIA IIB, IIC, IIIA & IIIB.

Now lets get onto the workout:

Run/Walk IIIC

  • 5min Walk WU;
  • 20min Run;
  • 5min Walk RI;
  • 10min Run;
  • 5min Walk CD (45min)

This session takes a total of 45 minutes and commences with a Warm Up (WU) walk for five minutes.

After the five minute Warm Up (WU) commence your first run interval. It is 20 minutes long before you get to walk for five minutes as a Rest Interval (RI). Prior to moving onto the Cool Down (CD) do another run interval, this one is ten minutes long.

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

This session takes 45 minutes and only involves an accumulated total of 30 minutes of running.

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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