Copy of Level 1 Run Walk Programme

RUN WALK PROGRAMME

This Run Walk programme is designed to gradually build up your running endurance by combining periods of walking and running. This approach helps the body adapt gradually to the loads that running places on the body.

The programme may seem like it starts very easy but you will soon be running up to 30min easily allowing you to progress onto the harder sessions later in the programme.

Remember the running part of the session should not exceed an RPE of 6/10.

Weekly progressions

Week
walk
Run
Number of repetitions
1
4min
1min
X6
2
3.5min
1.5min
X6
3
3min
2min
X6
4
2.5min
2.5min
X6
5
2min
3min
X6
6
1.5min
3.5min
X6
7
1min
4min
X6
8
0min
30min
X1

 

 

These sessions have been devised to improve your running endurance and aerobic capacity. Complete the running sessions in order and you will soon be able to run for 30min non stop. 

 

 

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