Samara Donald is: The Gym Coach

Make the most of your workout!

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
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This entry was posted on January 4, 2008 by in Uncategorized.
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