# Run and walk intervals, beginner

URL: https://gocutline.com/workouts/run-intervals-beginner/

Run and walk intervals, beginner is a 30-minute workout for beginner level with running shoes: Easy walk or jog, warm-up (5 min), Run, then walk (8 × (1 min run, 2 min walk)), Easy walk, cool-down (5 min).

| | |
|---|---|
| Time | 30 minutes |
| Level | Beginner |
| Equipment | Running shoes |

## The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Easy walk or jog, warm-up | 5 min | – |
| Run, then walk | 8 × (1 min run, 2 min walk) | – |
| Easy walk, cool-down | 5 min | – |

## How to do it well
- Run at a pace where you can still talk.
- Each week, add 30 seconds to the runs and take 30 seconds off the walks.
- Three blocks a week, never two days in a row.

## Make it a block
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?lib=workouts/run-intervals-beginner): the exercises go into the block, ticked off when you are done.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

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Cutline: Cutline is a weekly calendar and planner that turns time blocks into XP, levels and streaks. You plan your week in blocks, tick each one off when it is done, and see your progress on a social feed (the Floor) and a weekly leaderboard (the Arena). Planning and budgeting are free; paid plans add a badge, posting, messaging, shared calendars and lower selling fees, from $9 a month. Pro is free to try for 7 days.
Facts: https://gocutline.com/facts/ · Updated 2026-11-06