CH 01 · 30 MIN
Run-Walk Base
Coming back after a break, or starting out.
TIP
Jog at a pace you could talk at. If the walks feel too short, stay on this station another week.
What it is
Eight rounds of one easy minute jogging and ninety seconds walking, between a five-minute warm-up and a five-minute cool-down. Builds the base every other station stands on.
Running order
- Warm up5:00
- 8 repsJog 1:00, then Walk 1:3020:00
- Cool down5:00
Program code: w300-8x(j60-k90)-c300
| Time | Cue | You hear |
|---|---|---|
| 0:00 | TONE | Start tone |
| 0:00 | VOICE | "Warm up. 5 minutes." |
| 2:30 | VOICE | "Halfway." |
| 4:50 | VOICE | "Ten seconds." |
| 5:00 | TONE | Start tone |
| 5:00 | VOICE | "Rep 1 of 8. Jog. 60 seconds." |
| 5:50 | VOICE | "Ten seconds." |
| 6:00 | TONE | Start tone |
| 6:00 | VOICE | "Walk. 90 seconds." |
| 7:20 | VOICE | "Ten seconds." |
| 7:30 | TONE | Start tone |
| 7:30 | VOICE | "Rep 2 of 8. Jog. 60 seconds." |
| 8:20 | VOICE | "Ten seconds." |
| 8:30 | TONE | Start tone |
Plus three short pips before every change of part that lasts 8 seconds or more.
Train safely
Training information, not medical advice. Check with your doctor before hard training; stop if you feel chest pain, dizziness, faintness or unusual breathlessness.
Independent
Not affiliated with any officials' association, league or governing body. The stations are written by this site; they are not any association's fitness test.