Cardio sessionFree
Beginner Run-Walk – 30 Minutes
Alternate running and walking to start safely
34
min
8 rounds of 2 minutes easy running and 1 minute walking.
What does the session look like?
34 min
Total time
22
Training load
034 min
Time in each zone
Z1 · 18 min (53%) Z2 · 16 min (47%)
Step by step
Running
Warm up
- 5 min at Z1 (Brisk walk, swing your arms)
Run-walk8 ×
- run: 2 min at Z2, RPE 4 (Easy jog, short relaxed steps)
- walk: 1 min at Z1 (Brisk walk, catch your breath)
8 × (2 min at Z2, RPE 4 / 1 min at Z1)
Cool down
- 5 min at Z1 (Easy walk, then stretch)
Who is it for?
People new to running or returning after a long break.
Who is it not for?
Runners who can already run 30 minutes non-stop.
