Running – 4 week run/walk – BEGINNER


This 4-week program has been designed for athletes who are new to running or coming off of a running related injury. The program utilizes a walk/run strategy to help build up impact tolerance progressively.

This program can only be accessed by members. Become a member of the Endurance Hub: Endurance Hub, annual

This 4-week program has been designed for athletes who are new to running. It starts with 3 minutes of running for every minute walked and by the end of the 4 weeks, you will be running 6 minutes before walking. The program also includes strength training which should be integrated with a Volt strength-training plan (available to B78 Endurance Hub members). Strength training is an important aspect of training to ensure your body is strong enough to handle the impact of running. Throughout this program you may find terms that you are not familiar with. If this is the case please refer to the program appendix available at the B78 Endurance Hub programs section. We wish you the best of luck with your training.


This program is designed for athletes who are new to running or returning to running after an injury where they need to slowly increase the number of minutes run.

Programs to follow this one

There are many programs to consider after this one depending on your goals for your upcoming season. I would suggest doing the 8-week general preparation for beginners before jumping into a program specific to a set distance. It is important to build your running base before adding intensity for a specific distance.

Other things you should know

Run times are indicated in minutes as opposed to distance. Everyone runs at a different pace so this way you are running the right distance for where you are at in the moment. Effort parameters are indicated using Rate of Perceived Exertion (RPE), which is a measure of effort on a scale of 1-10 or as a percentage whereas 10 or 100% is maximum effort. The Volt strength-training platform will often prescribe three workouts for the week. You need to do these in order that they occur, so do Day 1 before you do Day 2. During the strength sessions choose one of the warm up routines. Please avoid any of the finishers with the exception of the core workouts, which you can add if you please.

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