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Beginner Workouts

Beginner Workouts and How to Build


Alternate running 1 minute and walking one minute for 10 minutes

Alternate running 1 minute and walking one minute for 12 minutes

Alternate running 1 minute and walking one minute for 14 minutes

Alternate running 1 minute and walking one minute for 16 minutes


Alternate running 1 ½ minute and walking one minute for 12 minutes

Alternate running 1 ½ minute and walking one minute for 14 minutes

Alternate running 1 ½ minute and walking one minute for 16 minutes

Alternate running 1 ½  minute and walking one minute for 18 minutes



Alternate running 2 minute and walking one minute for 14 minutes

Alternate running 2 minute and walking one minute for 16 minutes

Alternate running 2 minute and walking one minute for 18 minutes

Alternate running 2 minute and walking one minute for 20 minutes




Alternate running 2 ½ minute and walking one minute for 16 minutes

Alternate running 2 ½ minute and walking one minute for 18 minutes

Alternate running 2 ½ minute and walking one minute for 20 minutes

Alternate running 2 ½ minute and walking one minute for 22 minutes




Alternate running 3 minute and walking one minute for 18 minutes

Alternate running 3 minute and walking one minute for 20 minutes

Alternate running 3 minute and walking one minute for 22 minutes

Alternate running 3 minute and walking one minute for 24 minutes



If you are able, you may run all minutes at an EASY pace

Remember you are building!!!


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