Workouts
First 5K run-walk session
First 5K run-walk session is a 30-minute workout for beginner level with running shoes: Brisk walk (5 min), Easy jog (8 × 1 min), Slow walk (5 min).
| Time | 30 minutes |
|---|---|
| Level | Beginner |
| Equipment | Running shoes |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Brisk walk | 5 min | – |
| Easy jog | 8 × 1 min | 90 s walk |
| Slow walk | 5 min | – |
How to do it well
- Three days a week. When it feels easy, jog longer and walk less.
- Go slowly enough to talk. If you can't, you are going too fast.
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
WorkoutsRun and walk intervals, beginnerThe first step towards running 5 km without stopping. 30 minutes, beginner, running shoes. Exercises, sets, reps and rest.WorkoutsLong easy runThe slow weekend run that builds most of your endurance. 60 minutes, all levels, running shoes. Exercises, sets, reps and rest.WorkoutsBeginner bodyweight workoutThe first workout for anyone who has not trained in years: your floor and 20 minutes. 20 minutes, beginner, none. Exercises, sets, reps and rest.Workouts30-minute tempo runComfortably hard: the run that makes every other pace feel easier. 30 minutes, intermediate, running shoes. Exercises, sets, reps and rest.