IT IS MY YEAR · BEGIN ANY DAY
An introductory walk–run example for adults who can already walk comfortably for around 20 minutes.
Back to all workoutsYou’ll need: Comfortable shoes and a flat, familiar route. Choose an easy pace and leave time to recover.
Sets / rounds: After the warm-up, repeat the jog/walk pair 5 times. Walk for the entire session if that suits you better.
Rest: The walking interval is your recovery. Pause longer or finish early whenever needed.
Use a comfortable effort. Keep repetitions controlled, breathe throughout and finish a set before technique starts to change. Take extra rest whenever you need it.
01 · WARM UP
Walk gently for 5 minutes, gradually increasing to a comfortable pace.
02 · YOUR WORKOUT
After the warm-up, repeat the jog/walk pair 5 times. Walk for the entire session if that suits you better.
30 seconds of easy jogging
Jog at a relaxed pace for the stated interval, then walk for the full recovery. You should not be sprinting. If the jog feels too hard, replace it with a slightly quicker walk.
Walk both intervals, using a comfortable pace for the recovery.
90 seconds of walking recovery
Choose a flat, familiar route or walk indoors. Use a pace that lets you speak comfortably. Shorten the session whenever you need to.
Walk for less time, slow down or take a seated break.
Between movements: The walking interval is your recovery. Pause longer or finish early whenever needed.
03 · FINISH GENTLY
Walk gently for 5 minutes to finish.
Replace every jog with a slightly quicker walk, or do only 3 intervals. Build comfortable walking before trying jogging.
Repeat this session until it feels manageable. Then add one interval or lengthen a jog slightly on a later session. Change one thing at a time. This is an introductory example, not a complete 5K training plan.
Leave at least a day between walk–run sessions. Start with one or two sessions in your week and build gradually.
This is a general workout example, not a personalised training or rehabilitation plan. Stop if you feel pain, dizziness or become unwell. Choose alternatives that suit your ability and space; ask a qualified professional if you are unsure about an exercise or load.
The session arrangements are It Is My Year examples. General technique and training principles were checked against ACE’s exercise library, ACE’s kettlebell foundations and Mayo Clinic’s strength training guidance. These organisations have not reviewed or endorsed these sessions.