Learning to Run

If you're new to running, or haven't run in years, starting out with this walk/run interval session will help get your running legs and lungs back in gear.

Muscles Worked: All / Cardio
Time to Complete: 20 minutes
You will need: Treadmill or Street

1. Minutes 0-3: Start by walking at a moderate pace to warm up: speed about 3.5 on a treadmill
2. Minutes 3-5: Run at a moderate (jogging) pace: speed about 6-6.5 on a treadmill
3. Minutes 5-7: Walk at your moderate pace again: speed about 3.5 on a treadmill
4. Minutes 7-10: Run at a moderate (jogging) pace: speed about 6-6.5 on a treadmill
5. Minutes 10-12: Walk at a quick pace: speed about 3.8-4.0 on a treadmill
6. Minutes 12-13: Run at a faster pace than moderate: speed at about 7-7.5 on a treadmill
7. Minutes 13-15: Walk at your moderate pace again: speed about 3.5 on a treadmill
8. Minutes 15-18: Run at a moderate (jogging) pace: speed about 6-6.5 on a treadmill
9. Minutes 18-20: Walk at your moderate pace: speed about 3.5 on a treadmill