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Running · intervals · 34 min

Run/Walk Intervals

The safest way to start running: short run bursts with generous walk recovery.

Step 1 of 18

Warm-up

Z1 recovery

5:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up5 min · Z1 recovery
  2. Easy run (1/8)1 min · Z3 steady
  3. Walk recovery (1/8)2 min · Z1 recovery
  4. Easy run (2/8)1 min · Z3 steady
  5. Walk recovery (2/8)2 min · Z1 recovery
  6. Easy run (3/8)1 min · Z3 steady
  7. Walk recovery (3/8)2 min · Z1 recovery
  8. Easy run (4/8)1 min · Z3 steady
  9. Walk recovery (4/8)2 min · Z1 recovery
  10. Easy run (5/8)1 min · Z3 steady
  11. Walk recovery (5/8)2 min · Z1 recovery
  12. Easy run (6/8)1 min · Z3 steady
  13. Walk recovery (6/8)2 min · Z1 recovery
  14. Easy run (7/8)1 min · Z3 steady
  15. Walk recovery (7/8)2 min · Z1 recovery
  16. Easy run (8/8)1 min · Z3 steady
  17. Walk recovery (8/8)2 min · Z1 recovery
  18. Cooldown5 min · Z1 recovery