Walking and running for beginners
4x a week: start by walking and gradually add jogging.
Training days: Mon, Wed, Fri, Sat
Walk · Mon
| Exercise | Sets × reps |
|---|---|
| Outdoor walk | 1 × 30 min |
| Calf stretch | 2 × 30 s |
Interval walk · Wed
| Exercise | Sets × reps |
|---|---|
| Interval walk | 1 × 25 min |
| Quad stretch | 2 × 30 s |
Walk + jog · Fri
| Exercise | Sets × reps |
|---|---|
| Brisk walk | 1 × 15 min |
| Easy jog | 1 × 10 min |
| Hamstring stretch | 2 × 30 s |
Long walk · Sat
| Exercise | Sets × reps |
|---|---|
| Outdoor walk | 1 × 40 min |
| Ankle mobility | 2 × 30 s |
Use the "Walking and running for beginners" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.