Table of Contents:
5 MILE (One Hour) Indoor RUNNING + WALKING Workout �� BURN 500 Calories
Video taken from the channel: Pahla B Fitness
Workout Music Source // 5K Training Mix (30 Min Run-Walk Intervals)
Video taken from the channel: Workout Music Source
5k (3.1 Miles) Indoor RUN + WALK with 1 Minute Intervals | 35 Minute Fun Run, Learn to RUN at HOME
Video taken from the channel: Pahla B Fitness
Is the Run Walk Run Method a Good Idea?
Video taken from the channel: The Run Experience
30 Minute 5k | 3.1 Mile INDOOR RUNNING Workout | Learn to RUN with Pahla B
Video taken from the channel: Pahla B Fitness
20-Minute Interval Run Workout
Video taken from the channel: The Run Experience
5K Walk with a Twist Walking at Home 3.1 Miles = 5K Walk!
Video taken from the channel: Walk at Home by Leslie Sansone
This eight-week 5K training program is designed for beginning runners (or those who currently do walk/run workouts) who’d like to pick up the pace and build up to running a 5K race. These races, which are the equivalent of 3.1 miles, are great starter races: You can train for one fairly quickly (this program is eight weeks long) and it’s easy to find local 5Ks to participate in, as they’re a popular race for.Under this 5K run training schedule, you’ll spend some of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.
As the weeks progress, you’ll gradually increase time spent running and reduce the time spent walking.Your 5K Countdown: Run-Walk Program Go from the couch to a 5K in 6 weeks! Try our beginner-friendly training program to help you slim down and get race-ready to complete your first 5K.Schedule time to run, walk or run/walk three times a week, for six to 12 weeks.
At the end of six to 12 weeks, celebrate your fitness by completing 3.1 miles. (If your current fitness is better than shown in Week 1, perhaps you can begin the plan on Monday of Week 7.).There are ive 5K Training Programs: 1. Walk [all walking] 2. Walk-Run [a little running sprinkled in with walking] 3. Run-Walk [a little walking sprinkled in with running] 4. Run [all running] 5. Advanced Run [for those who have run half marathons] In addition to the training programs listed.Six-week beginner 5K training plan A basic 5K schedule that assumes you don’t run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks By Runner’s World.Every training run in this plan has an accompanying Guided Run in the Nike Run Club App.
This plan was designed around an 8-week schedule, and Guided Runs are built to adapt to your experience level and intended to be uniquely flexible to your needs.17 rows · 5K/10K Training Schedules Don’t wait to take walk breaks. By alternating walking and.
One great way to do that is a run-walk programme. With your 20-minute target in mind, focus on a few minutes of running, followed by a period of walking. Meyer suggests aiming to run for three.
Run Walk Run: It began in 1974. I was asked to teach a class in beginning running a few months after opening my specialty running store, Phidippides in 1973. Through this class I saw an opportunity to help non-runners enjoy the benefits of running.
Since business was slow at the store, I also wanted to increase the number of potential customers.The Couch to 5K is an excellent training plan that takes newbies to form their couch to running a 5K—3.1 miles. Depending on your current fitness level and on which C25K plan you choose, it might take 6, 8, or even 12 weeks to accomplish. My plan has eight weeks—but feel free to adjust it according to your own needs and preferences.
If you plan to walk the entire 5K, you can get by with much less training time than if you plan to jog or run all or part of it, he says. Galloway’s training plan works for busy 9-to-5’ers.Program for beginners If you’re a beginner, run at least a few times per week in the 2 months leading up to a 5K race. However, it’s possible to get ready in even less time if you already run.
The 5K Run-Walk Program is a very popular program for first-timer runners and those who want to enjoy training with minimal risk of injury. It is the perfect program for those who want to train for their first 5K race, learn to run or get back into running regularly.The 8 Week 5k Run/Walk Training Program is on Tuesday June 2, 2020.
In order to use RunSignup, your browser must accept cookies. Otherwise, you will not be able to register for races or use other functionality of the website.
List of related literature:
| |
| from Advanced Marathoning | |
| |
| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
| |
| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself | |
| |
| from Training for Climbing: The Definitive Guide to Improving Your Performance | |
| |
| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong | |
| |
| from The Art of Running Faster | |
| |
| from Marathon: The Ultimate Training Guide | |
| |
| from Fundamentals of Track and Field | |
| |
| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond | |
| |
| from Advanced Marathoning |
385 comments
I’m just wondering how many calories this workout would burn?
OK, full disclosure here, I am just ending a long and wonderful holiday season in which I didn’t exercise or work out from Thanksgiving until now January 6. I also ate lots of holiday foods that I shouldn’t have. Don’t do this, it’s not good and I don’t recommend it for anyone! I worked out REGULARLY with Pahla before I got into my holiday slump. I restarted TODAY with 6200 steps/3.1 miles and I was amazed at how little fitness I had lost, it was easy. I guess Pahla really had gotten me into shape more than I knew!!!! Don’t beat yourself up if you stop for a while, just restart again and regroup. Training now for my 2nd 1/2 Marathon. Pahla trained me completely online for my first!!!
Thank you so much for helping me to maintain my sanity during quarantine. Walking with you is a little bit of normal. I pray all is well with you and your family, Much Love!!!
Very happy was unsure how I’d handle it but just ran the whole thing with no intervals, listening to all the speech is so motivational, keeps me going ��
What’s the best way to start the run walk run method for beginners?
Am I the only 12 year old who wakes up at 5:00 am and completes this workout?
I’ve been doing this workout for a few months now to lose weight and was doing great at first, I did it everyday. I seem to be hitting a plateau now, what do I do?
Omgosh this is wonderful I never liked working out and excercing but this is greattttt I made it thru the whole video and I felt so strong thx
I did this workout earlier today. I will try again. I was able to burn 711 calories.
Love walking with u Leslie. Was doing HIIT prior to covid. Enjoy this so much more. I’m a physician and have also recommended this to a few of my patients for low impact walking. Thanks for providing everyone with an opportunity to walk and stay fit!
i love this but wish there was music in the background to keep me pumped
Yes. I am at the stage that running or walking 10 minutes is just murder. ��������
Galloway also says that stretching is useless..what do you guys think of that?Thx
I start working with this video from today, i’ll update my weight every week once or twice:)
june 24: 149.6 lbs
july 3: 148.1 lbs
wish me luck! ^^
This was my first time trying your video, and I kept up with every interval. I can’t believe I just did 3 miles in 33 minutes. I usually can’t pull off that kind of time, and I’m barely sore or worn out! Thanks for the encouragement!
I just want to say that I’m glad I looked up running workout and found this! This gave me a push to run right now and keep up to the best of my ability. Better than without this video. Definitely saving this to my library and playing it each time I go for a run
This is best home exercise which can be done!!! Thank you
I just wanted to ask what should be the frequncy? How many days /week?
You have changed our lives. During Corona, we realized we have to move and have been loyal to you for at least 3.5 months. We started with 10 minutes and do the 5K boosted walk now…almost daily. I am 65, and my husband is 71, and we’ve never felt better. Thank you so much. Your excersizes, personality and verbal support during our workouts is infections!
Leslie I just want tell you THANK YOU ����!!!!!!!! You and the whole walking team have gotten me through this quarantine. Thank God I found you. Keep up the wonderful walk.����❤️❤️❤️❤️
DO, DID,……………………D O N E!!!!!! Actually, After Running With You For 30 Minutes For A Year -5 Minute Intervals; Ironically, This Run Is Longer…..However, It Is Easier, Especially With The Merged Music!!!! Thank You Pahla B……Thank You!!!!
Hoy fue mi primera vez, wow! Ame la experiencia de correr contigo
i was doing your seated workouts back in march/april when i broke my ankle. here i am running with you ������
I’m watching this video because my gym teacher sent me it as an exercise.
Its amazing to walk especially during this corona virus pandemic tine.Thank yu so much
I everyday I do and now I get the amazing result. That is now I am very slim
I love every second of this experience watching your videos. They’re really great and never disappoints! Keep up the great work!: )
omg how??? i started panting like a dog just at the squats! ill never be as fit as her… ;^;
how are you even talking i’m not halfway through the video and i’m already catching my breath?? anyway this is soooo helpful
Very first time i have ever came close to running and im over the moon that i completed this. Great workout and loved the chat ������
I love doing this workout. It makes you feel good and I love the fact she talks to you like you there in her room ❤��♀️��
off bu cok zormuşşş yarıda biraktım 20 dakıka zumba saha cok yakıyor bu arada ))))))))
I’ve been using my iPhone to track my steps on this and it says it’s 3.3km not 5!! Or 2.01 miles!! How accurate is this? I’m doing a 100k challenge do want to make sure I’m doing the full 100k
I love your videos Leslie!! Thank you for keeping me going everyday �� 5 stars program!!!
I’m on day 18 today, and I’m so excited. I can fit clothes I haven’t been able to wear in a couple years. I do this video five days a week. I drink more water, and I eat less but healthy.
Why in the world would someone push the dislike on anything that Leslie does. She’s just fabulous.
Just finished the entire walk then took a shower and drank some tea I feel amazing!
I love Leslie!!! She is heaven sent to me. Her walk at home fits me perfect. She’s so wonderful, fun and she’s like my walk partner. Never got bored walking with her. She’s entertaining and a beautiful soul. I can’t thank her enough. I feel so much joy and invigorated walking with her. God bless you, Leslie. More blessings!
hi Leslie,
I’m from India. i have been doing this from last month. by loosing weight feels good and fresh. it really helps me a lot. keep posting. thanks and god bless you.
Karantinada aldığı kiloları vermeye çalışan Türkler nerdeee����
Thanks a lot Leslie for being such a wonderful company during these days!
For more than 20 years I have been going to a gym, since COVID that stopped. Your walking videos and my 3 lb weights have been the perfect replacement! The walking is much easier on my joints and the weights are great for my arms & shoulders. Thank you ��
I love this… Help me with engery walking and abs… Need loose belly stomach… I use this different what I choose… I can do… Miles… I love it… Best help exercise walking… Thumb up!!
I highly recommended this work out i lost 7kg ����God Bless u Leslie Sansone
Pahla, heeelp! LOL I have been slowly building up my walk-jog-run abilities over the last few weeks, and wore decent running shoes during the exercises, but I gave myself plantar fasciitis in one of my heels! I know I’m supposed to stay off that foot, but I just wanted your expertise on whether or not I should be wearing shoes while I’m doing these exercises at home (once it heals). I notice that you go barefoot, but that seemed to be too hard on my ankles. I’m a tall woman, normal weight for my height, but my calves are large/muscular.
Thanks! ��
So my mom started doing this exercise from today i.e 7 May 20 and her weight is 59kg. I will keep update you guys. She is 52 y/o
So would programs like the whole, ‘couch to 5k’ thing be a good way for someone to start running, and build up to running a full 5k or 10k
I’m terrible at pacing so this video is perfect for me! Any plans to make more videos for running at home? I’ve had this one on repeat for quite some time! I can’t have a treadmill where I live and I have a medical condition that makes it difficult to get outside in the heat of summer so thank you for this video!
Loved this just what I need to give me a boost again you girls are ace xb����
my good frnd
MY AGE IS 37
WEIGHT 80
HEIGHT 5.7 OR 8 SOMETHING
AND I DO DAILY 180 TO 190 JUMPING JACKS AND JUMPING ROPES IN ONE MINUTE BUT WITHOUT ANY ROPES ON MY HAND OK FRND
I DO JUMPING ROPES WITHOUT ANY ROPES OK FRND
I DO DAILY THESE JUMPING JACKS 15 MINTS
THAN I DO JUMPING ROPES FOR 30 MINTS MY FRND
BUT I AM NOT STILL LOSSING MY BODY FAT WEIGHT LOSS OK FRND
WHAT SHOULD AND CAN I DO NOW PLZ HELP AND GUIDE ME MY FRND
BECAUSE I AM DOING VERY VERY HARD WORK TO BRING MY THIS 80 KG TO 70 BUT ITS NOT COMING SINCE LAST 3 TO 4 MONTHS MY GOOD FRND OK
I AM NOT LOSING MORE THAN ONLY 200 TO 250 CALORIES JUST ONLY IN MY ONE HOUR OF FULL WORKOUT MY FRND
PLZ HELP ME OUT MY GOOD FRND
IS IT MORNING IN BETWEEN 6 TO 8 OR IS IT IN THE EVENING BETWEEN 4 TO 6 PM
I’ve heard that long-distance running decreases your Testosterone drastically is it true?
I am glad you look and dress like a normal woman. Thank you.
I did this today. First time. I walked more than you lol. Great job! I’m going to do this workout for awhile.
Would love more 20 minute HIIT running outdoor workouts.
I appreciated how you coached us w techniques like, “chest up,” “use those arms,” “watch your footing, it can get sloppy at this point,” “last one, rest, but I’m not going to let you walk just yet.” Made it feel like you we’re already there.
Maybe have a challenge? 20 minute, adding a minute a day until 30 minutes.
Thanks again!
Did 2 iterations….not fast at all, but I finished. Thanks so much. Will be trying more in the future. ��⭐
ima newby,on here,ib been a lazy coutch potato,started puffed,gave up,at 1st,but i came back,now iv built up from 1k and managed 5k,not out of breat,h.its not boreing,i have back trouble,so its ideal,i can manage it,i to lost my mum to covid 19,i was depressed,sad,and im now in more energy,
First day,It feels great and horrible at the same time..
But I enjoyed a lot.I was able to finish only half..��������
Don’t give up it will be easy someday.����
30/6/20
When I work out by myself, my body feels sore but with this video, I feel a lot better. Thank you!!!!
I only just found this video. Did it this morning and loved it!
So enjoyed this running/walking in the comfort of my home under lockdown! Awesome!
As a beginner I absolutely loved this! More like this please maybe longer! Thanks so much!
Holly, Morgan and Nate you are making the difference to many runners especially now a days where some of us are working out from home!!
Uhhh love it!!!!
Did the entire work out on the treadmill.
Big fan you guys are great!!
It help a lot to keep me motivated to run even indoors!
Keep it going
Thanks! I think it’s the first time I don’t hate running:) Your voice is really calming and nice to listen to.
My first time running…. Your workout was perfect I was able to almost finish all of it… Will continue to push myself daily.
Thanks so much. That run along you did really helped me a lot. Blessings
I did this workout with you today….i love it also i have learned so much from you ☺ you rocks killer B xxxx
Hi. From Australia
I loved the way how you conducted the training session
I have very successfully run marathons and ultra marathons using the walk/run method. I either run for 9 mins and walk for 1 min or I choose the hills and walk for 100 counts and run for 100 counts, which helps me get up the hill! The times I don’t use the run/walk method have resulted in slower runs!
I had so much fun doing it oh and i made it through the whole workout
The red-roof building should have never been there. At least not to that height.
Quarantine me: DON’T TOUCH THAT HAND SIGN YOU FOOL ���� ��
I’m an advid fitness person but not a runner. I’m going to try this out because I like the idea of the intervals. I like the coaching aspect. I miss SF I would take long walks in the Bay. It’s so amazing there!
I’m overweight and need to lose weight so I’m trying this in my home in place first. Never been a runner it really hurts my calves.
does anyone know roughly how many calories burnt doing this?
do you think this will help me loose weight? i don’t like my bod too much and i want to loose belly fat and get stronger legs and all that stuff. I know the recommended amount for running to burn calories is 30 minutes but i was wondering if anyone has lost weight from like doing the things done in the video?
Leslie can you please suggest a more intense exercise than this one to burn body fat? Thank you
When the corona virus is happening and your volleyball coach doesn’t want us to gain wait�� I will definitely try this!!
WATCHING ABU DHABI so great doing this thank you for sharing God bless you
Hey mate your channel is awesome I’m way down in Australia and your topics are all easy to understand and relevant keep up the awesome content!
This was really a great workout for all levels. I’m just starting out and was able to adjust my pace. Loved the rating system 3 out of 10 or 6/10. I also appreciated that not every 6/10 will be the same for us each day. Helped keep me motivated and encouraged. Thank you for a great workout!
Thanks so much, I stayed in step with you and finished the 5K— first ever. Your pace did not wear me out! I have a harder time on a treadmill, for sure, but this is a real help during stay at home period. Thank you!
I LOVE YOU LESLIE. I STARTED DOING THIS WITH YOU AWHILE AGO. I LOST MY JOB CUZ OF COVID….. SO NOW MY HUSBAND AND I DO IT TOGETHER. THANK YOU!!
Thank you so much for this! Today was my first run back from in injury in August. I’ve put on a lot of weight and would like to take it off fast (of course) and HIIT workouts seem to be what people recommend. I couldn’t wait to start running again. I’m so happy I found this! ��
Just completed my first run today this was exactly what I needed I never thought I was capable of doing something like this (I’m asthmatic and want to do track ) thank you very much ������
According to my fitness watch i burned 280 on this. Know it is not accurate but hopefully close. Sweating ton
So happy doing Leslies walk a mile whilst Corona virus is with us. Thanks from Aussie land!
thank you for providing first time I’ve done something like this.. I admit at about the 15 min mark I was starting to waver…but I finished it until the end….thanks again
I ran along with you was really easy to follow! Thanks �� first run / trip to gym in months
I always use the run-walk method, really helps on longer distances!
Thank you for these videos!! Helps me while I’m running the treadmill. Which can be a snoooze sometimes!
This was great thank you. I was lacking time today but wanted to make the most of my workout this was perfect.
I love this SO much! You’re so positive and encouraging and it has really helped me get out of my funk. I’ve been lifting, playing sports and staying super active since I was a small child, but then I turned 32 last year and felt totally burnt out on fitness for the first time in my life…I finally decided that enough was enough and have been looking for new and interesting ways to get back into it. This is hugely helpful! Please make more of these run alongs! Plus, being able to see the bay bridge while running is a huge plus! ������
Been running long distance for a very long time. Ran every distance from a mile to 35 miles. Never done it. I would consider it a failure.
Hi Pahla, I am a beginner and I am proud I did this all the way today. You are such a motivator and inspiration to all those like me ‘doubters’. Thank you so much.
2 haftadır leslie yapıyorum ama haftaiçi 5 gün naalesef çünkü bebeğim olduğu için ilgilenmem gerekiyor onunla 1 ay devam edip sonucumu merak ediyorum����
I love you mama u are just amazing, what a stamina you have making us do walking with love n care and continuously speaking cheering.lot of love God bless you mama��
From Pomona, Cali — just finished this follow along workout today at the gym. IT WAS GREAT!!! BTW I’m new to your channel. Please �� more follow along running workouts for beginners w/ different trainers.��
Woohoo! Thank you so much for this video. It’s more motivating when I run with you and I’m watching your timer verses the timer on the treadmill. I had such a great run today. Thank you! 2020 goal is to run everyday with you. Please share more like this. The scenery is so breath taking.
the thing is…. your warm up speed is my running speed…..hmmmm… i’ll try to do better.:/
This was perfect for my treadmill run. 6.4mph at the top and I’m feeling nice and warm now. Gonna cool for a few minutes and run it again! Saved for future runs as well.
Personally i dont like looking at another runner without looking ahead of my path. its like im running sideways. Just not good for me.
Can you tell me how much calories burn by doing this exercise
Coach Holly noticing that gorgeous blond pup is me everytime I see an animal roaming the streets when I run. ����
I have condition called ehlers-danlos and shouldn’t really run anyway, but I’ve used run/walk/run to run 3 half marathons so far and I don’t suffer any of the injuries that my running friends do.
Amateur runner, and this made me feel so good by the end of it! Not too hard but challenging enough to burn around 120 KCAL. Thank you!
New to exercise? �� Get STARTED with my FREE 14-day exercise plan specially designed for beginners. It’s fast, fun + effective: http://pahlabfitness.com/get-started/
Helped so much during locked down. I sweat a lot, have some music beat to not get bored.
I think I may try this one but walk 4 and run one dont think I could run 4 lol
Knocked 8 minutes off my half marathon PB using this. I am injury free doing it
Thank you for this My treadmill broke and I didn’t know how to start back and running again. This helped me so much I’m gonna follow you and watch all your videos thank you
This made it easier for me to walk. It’s a mental thing lol. Seeing her run made me think well I can’t run a whole 30 min straight but I can walk ��. She was my motivation and soon enough i’ll be running ��. If you can’t run, walk like I did. I was dripping sweat, so you’re definitely still getting a good workout ��.
I find this real helpful im gonna do thus for my routine from now on
This vid is 3 years old, but I’ll post this in case someone is still around for accountability. I’ll start today and will do this workout everyday. I know myself, I know I’m not good with long term goals, so I’ll start with only a week. Wish me luck!!
i honestly don’t know how i did this but I did! didn’t feel like dying or any sharp pain in my lungs. having a run buddy does wonders!
Ive always loved running but i dont enjoy doing it outside for various reasons. I also could never fogure out how to breathe until you modelled it for us in another running video. You have given life to what i thought was an impossible joy for me. Thank you!
I honestly have no idea how but I managed to power through this
I´m a beginner in the running area and although It was a big challenge for me, I had a great time. Thanks for the workout!!
Hey killer Bs,, its pahla B from Pahla B fitness:),, Today is the 50th day, I am hearing this good voice. I have ran 250 KMs with you during this lockdown. Without listening to this video, nowdays my indoor run never completes. I pledge to run many more KMs with you.:) Thanks for creating such videos.
I did this workout again tonight. It is definitely one of my favourites and I come back to it regularly.
Thanks that was my first 5k I registered to do it for The Corona Virus relief. Thank you Pahla Bee you rock.
Running in place is harder than running outside, in my opinion.
Thank you sooo much for this video! I made 5,16km in 30 minutes on the first attempt:D Tbh, I usually run 3 times a week, but now days are getting too hot and I prefer working out at home, so this video really helps me! <3
Hi Pahla. I really LOVE your workouts! I’m 67 and pretty fit so really enjoying them. A couple of weeks ago, I decided I’d like to start running, but I don’t have the shoes yet and as it’s lockdown, haven’t been able to get out to buy some. I notice you don’t wear any. Is that ok for anyone? Thanks Pahla X
I really enjoy this video! The fact that you can talk and make me feel engaged in the conversation is pretty impressive! Great Job!
Hi,
Your video is good. Really helpful in running in place challenge.
Shall I loose weight if I do this workout plan?
How many days in a week have to do?
Hey.. Today i did this it was amazing…but i have one doubt that if will do this regularly then will it affect my knees?? Please do reply
Thank you Pahla B! Time flew fast since I was busy listening to your good advices.:)
Im just doing this cuz im too lazy to go outside to train for xc and track meetings in a week
Fantastic. So pleased I found these workouts because gyms are closed and weather not cooperating at times!!
This was new; wow! The music was also a great stimulating thing. Thank you so much! Excellent experience! I have a question about going to the toilet. I am always insecure when I will go out for a walk or run. It is difficult to find a good balance or timing about that.
Im also super proud of finishing this run. Good job to everyone!
A request with constructive comments: I love this workout, I feel motivated and receive reminders about form and breathing. I am requesting more follow-along run workouts free of background music. I don’t do the other follow-alongs because I do not care for the music, so I find it distracting.
Thank you so muchhhh! This was so motivational. Do you also have some with music?
You guys should all join the military a 5k in less than 30 minutes is easy business. Also, why don’t you measure steps? It would be rough estimates for distance but steps mean everything.
that was fun!!! fitbit definitely doesnt say 3 miles but Im super proud of myself for crossing the finish line!!!! window/back door open on this rainy day in Ohio on quarantine! glad i got my sanity break out the way before i get my son up for his homeschooling session!
Thank you for the run this morning….I have never run 5 miles before…feeling motivated and accomplished and aspired to do this again!!!
I’ve just tried this… can’t believ i can do it without stopping… never have done running at this pace for this long!!! This is awesome.. i just subscribed to your channel:) Keep us encouraged ����
We’re working out together now since two weeks, and. I’m loving you’re awesome ��.
Thanks a lot for this much needed help with exercising during quarantine! This is my first time running for 30 min straight and I ran just about 2 miles according to my google fit app, respecting my capacity but still pushing a bit. You’re a great companion, I’m going to be running with you again soon!
This was such a fun workout. Walking & running ����♀️ it used up lots of steps. Thank you so much & God bless everyone that reads this ��������
I just did it.. Really it works…Thanx a lot…To upload this…
Second run with you this week! Super motivational and inspiring.
Today I decided to step up and run, yes I did at my own pace. I thought I could not but I did. Thank you.
I love this workout for getting my steps in on days when I can’t or don’t feel like going outside. Sometimes I walk the whole thing, sometimes I run the whole thing and others its a mix of running and walking.
Hello! Can i ask? What if i jog every day for 1 hour? Is it possible to lose my beer belly when i do 1 hour every day? I started in April 2:) sometimes i do 35-60 mins is it ok to do different mins of jogging at home? Tnx and Godbless!!
Anyone who can run a full 30 minutes without stopping or getting a drink of water is literally legend in my books.
Miss B! Thank you so much for these videos ❤️ You’re my new Coronavirus running mate ������
I’m on a lockdown in Paris and, after being chased by the police this morning (they let me go without a fine ☺), I watched your video and really enjoyed it.
Pahla, you just got a new fan!
Thanks for this. I’m training for my first half marathon at the moment. Ran 2 x 10 miles recently and felt so slow and sore by the end of it. I’m sure this method will work for me. Will try it this week.
Thank you, Pahla! I’ve been running since September 2017, have run many 5ks and even won some medals (3rd, 2nd and some 1st in my age group:)) But I have never run a 10k. I’m afraid to. But I’ve made the decision to run my first 10k in July on my 50th Birthday! God help me! It will be mostly a matter of survival and “what am I capable of,” like you said. So I’m increasing my distances by 10% each week and am up to 4.5 miles. Wanted to do these 5 miles today but did it on the treadmill and it came to 4.7. I feel so much better; I haven’t run in a week because it’s so hot here and I hate the treadmill, but it’s so much more fun running with you!
Lowest running speed 4.5 mph
Fastest running speed 6 mph
Walking at 4 mph
Did all intervals the way you did, except ran the last 6 minutes. I’m definitely sweating! My pace was 11:37, I’m happy with that for that distance.
Thank you for all your great videos!
I got teary-eyed at the end there! I have a 5k on Thanksgiving day. Been a few years since I’ve done one. I’ll definitely be listening to you while on the course. Thanks for being so helpful!
Stopped smoking 3 days ago (a pack a day for a decade). Then I thought, after a long time without running, “might aswell try”. I died throughout the whole run but managed to keep going. Thank you for this video.
I appreciate you. I am an artists. I work out with you before I do anything. I get my best ideas while doing your videos.
I LOVE YOU!������ Just finished. I am a DIFFERENT person! I cannot tell you how much it means to have you in my life. Thank you from the bottom of my heart Pahla!������������
I ran at least a minute. Skipped 4 minutes. And repeated. I did weight lifting, and body exercises in between. For probably 10 minutes. But I’m proud of myself. Jesus said have faith as a grain of mustard seed. I started out with my mustard seed of 10 minutes. And I’m grateful for that.
Will running help with toning like abs and other body parts just need to get back toned!
This video was in my recommendations and I watched it while eating quesadillas. �� I am totally doing it (or one of your others) for my workout on Monday! So excited to find your channel ����
**Long comment alert** Omg i am so glad I clicked on this video today. I’ve been running since January with walk/run intervals. I’ve only been able to run 30 min straight for about two weeks now.
As my run intervals started getting longer my anxiety before each run became more amplified. I started to not enjoy running as much and have been struggling to get through, especially treadmill running, not so much outside running. But because of corona I have to do treadmill. Music became an annoying distraction. Netflix was not a good enough distraction. I can’t focus on the show more so how much time I got left and how hard it is. Podcast didn’t work either. But today I had the best run I’ve had in a longgggg time.
You taught me today it’s ok to slow down. That I can pick up the pace later. You helped me visualize success. You helped me more than anything on how to focus on my form and breathing to help steady my pace. I found myself smiling and truly interested in your story as I watched you run.
This 30 min flew by and i felt the high I use to feel after running that I haven’t felt in quite some time. Although I still run super slow and only got a lil over two miles I am totally ok with that for now. I could have even went longer. Thank you!! Just know (I’m sure you know) your videos are truly helping people.
This was my first indoor run and I actually ran the 5k quite easily. Is it such a difference compared to running outside?
Loving these workouts during these crazy times! I ran 2 5ks this weekend inside! Thank you for your motivation!
Love theses videos as I’m a 60 year old mega marathon runner who is recovering from stage 4 cancer just want to say a big thankyou from the uk
Thank you for your fun and encouraging workout! i really loved it. i am recovering from foot injuries, and working on recovering from an eating disorder with the exercise as an encouragement to get me there. i thank you so much!
Love this video!!! Ive always thought i was a bad runner because i am still run/walk/running… ive held the bar so high that to be a runner you have to be able to run the whole distance dispite of terrain and distance
Just stared running doing 1-2 miles when can (due to soreness ect ) I been jogging about a quarter mile and walk about a quarter mile…and switch that up each quarter mile or so…I want to get up to 3 miles of run/ walk…run half mile walk quarter mile and back and forth
I do 5min run\1min walk on ultras and marathons. Save my calves and kept my thighs from tightening up.
Hej Coach Nate great video! Thanks for the tips, BTW, what sort of dog is your dog?
Ok, I swim for a loving and I burn about 3,000 Calories or more In a day, it’s this going to burn more or less?
I got hurt back in October last year and it took me eight months to almost heal completely. I will definitely use this method since I’m ready to go out there and start my training again! Thank you so much for making this video, I’m pretty sure a lot of people will hit the pavement thanks to you guys. ��
Thanks! Loved it. Thanks to my wonderful daughters for getting me hooked on these! So much easier with a pro like you guiding the way!
hi leslie im from spain thanks for posting this exercise i love it very much, pls keep on posting
There are a lot of opinions about the Galloway Run/Walk/Run method. Most are compilations of different opinions given by different people and most do not have an understanding of the entire method. I would invite anyone to reach out to Jeff Galloway himself. Visit and or join an existing group. Get the facts to answer all the questions. My wife and I run an official Galloway group and not very often do we hear someone discuss the method that actually knows or experiences the whole program.
The Galloway method is for any level of runner and can be used for any run from 5ks to ultras.
The method is scientifically based and the how and why is extensive. It can actually help you to be fit as well as faster and reduce running injuries at the same time.
Look us up at
Jeffgalloway.com
Or
Sonomacountygalloway@ gmail.com
We would love to help with the facts
Thanks for your video, not bad just incompleteness.
Best regards
The AAs
Sonoma County Galloway
I’m doing a run, walk interval on the treadmill for about 10 rounds. As a beginner treadmill girl, I like it and I feel like I get a good workout.
I’ve fallen into this run-walk-run routine as a habit and I can’t get out of doing it every run now.
I just want to burn a lot of calories I’m 37 I’m 5’4″ and 260 I know I can’t run far but I need to burn.
So if I ran this with you at your pace, would I have run a 5k? Sorry didn’t wear my watch!
Using this methodology for training is very similar to Old School, reliable Fartlek training (yes that’s what it was called.) This was very effective for the distance runners I knew in high school,. (I was a sprinter, and we used intervals (with a pre-determined, full stop instead of a slow down, but never a stop) When I competed at the collegiate level, I rarely saw it used by the distance runners on our team, for some reason.
Tried this. It works. But, you need to practice, practice, practice!!!!!!!! Don’t think �� only one ☝️ run will make or break your race. It’s alot of training practice and preparation for what you’ll do in the race. Heard it was called “shuffle pace” running. You’re not running, but not walking, you’re turning off the main lift muscles in your legs and resting arms and breathing for a percentage of each mile. For a short period each mile you’re taking a break, which saves energy for later in the race.
I was feeling so much pain in my legs when I started running. It was really holding me back. Then I found out about the Galloway method!! I’ve been able to up my mileage and my legs don’t feel trashed for days afterward.
Saw this workout in the app. I just wish i knew what her pace exactly is for 3/10 6/10 9/10 etc. Not so i can copy it (ofcourse i cant! Lol) but just as a basis. For example, if my max pace is 5:40. Should that be my 9/10 effort? My average is 7- 7:15, should that be my 6/10?
I use this method all the time to increase my pace on a specific distance. I’ll go the whole length of the distance running at my target pace and then walking when I need to for recovery. Over time I run longer and longer at my target pace and decrease my walk time until I can string together the whole distance while running the new pace. It’s pretty simple and I’ve found it to be very effective.
She’s so much admirable, because she can exercise and talk. ��
Damn, I always felt ashamed to slow down to a walk, even tho I just started running a few weeks ago. After one week my calves didn’t kill me anymore, after four weeks I’m comfortable with running 2 3km. The 5km still kicks really hard (definitely need to improve breathing technique there…). I guess I’ll swallow my pride and give it a try again! Can’t wait to find out how it will impact my time ^^
that was totally AWESOME SAUCE AMAZING!! thank you so much:-)
I’m a beginner ma’am i always full sick when ever i your 5k running but i have been fine this running + walking 1mins interva. My question now is if i can actually loss weight with it
I enjoyed this running. Because of the outbreak of the coronavirus in Hong Kong, I cannot go running outdoor as we are lacking face masks… Anyway, thank you so much for this video so I can do some exercise at home now.
Actually, this method is older than you think: My Dad was in the US Army during the Second World War, and he told me that they used something VERY similar to this in basic training for forced marches: they’d run for 15 minutes and rest (often a walk) for 5 minutes. On the other hand they were doing this with a 30-40 pound field pack, too…….
For this method, would you increase your pace? So if I run a half at 8:30 pace nonstop would I run walk around 7:45 pace or so?
No matter how much I do Run/ Walk, I never manage to Run, without walking; I am out of breath after 1 min of Running, and therefore always have to do do Run/ Walk.. I can never just Run.. can you please explain why?
This is a fabulous workout… i love it…
Can we have some more 45m videos loaded pleases
I used this method for both my Ironman races and both 70.3 races. I run 4:30 and walk:30. I set my garmin to beep on those intervals and its easy to track because everything starts on a 5 or 0 on the garmin because my interval is 5 mins. I always beat the cut off times and I am large Ironman athlete and 48 Y/O
I ran 5.2km without taking a rest. I hope I can improve more my stamina.
Excellent workout with walking! Since the gyms are closed these days, I miss doing miles on the elliptical and treadmill machines. Leslie works all of your muscles which is even better.
Just stared running doing 1-2 miles when can (due to soreness ect ) I been jogging about a quarter mile and walk about a quarter mile…and switch that up each quarter mile or so…I want to get up to 3 miles of run/ walk…run half mile walk quarter mile and back and forth
Ok, got 8 minutes in on my first round. Considering that a success.
seriously you were wondering why they were not as sore even though they did the same distance?! what a no brainer. I thought this was about to be informative
Been using this method for years at the marathon distance. I use a longer run interval than most, hitting aid stations (about 2 miles) and walking 45 seconds… At age 50, I ran my 100th marathon in 2:55… Finished last three miles at 6:30 pace… Couldn’t have done it without run/walk. It works great!
Due to Covid-19 I haven’t been able to go to the gym. I dont like to exercise alone, and cardio is my favorite. Thank you so much for making this video cause now I don’t have to run alone. I use to run cross country, so this video will help me get back in shape!!
I will try this on my next 1 hour 30 minute slow run. I will walk each time I need to take a drink of water. They say long slow runs of 2 hours at a conversational pace helps develop not only aerobic endurance but enhances fat burning.
This was almost like doing HIIT on the treadmill except the running intervals are longs with the walking shorter. I’ve been working out for three and a half years and now the gyms are closed. Thank goodness for Youtube.
Ive been doing it on tbe treadmill for my cardio twice a week, ive lost weight and gain muscle, 1 min run 30 sec walk for 30 mins.
Works for me.
i absolutely do this in the Texas heat or on my 100 miles events. Only when i get super tired i have to run or i keep falling asleep if i walk. The main reason i did a 100 mile run was to experience feelings that make an ironman event seem easy. i had thought i was weak by having such a bad run for me on my first ironman but it turned out i had fractured my pelvis in 3 places a month earlier.
Thank you big time for this workout! it saved my day! The weather here is so nasty that I didn’t want to go running outside. I burned as many calories with your workout as by running outside and I also enjoyed myself as much! Thank you!!!!
I did this workout today, i usually run on the stadium approximately 6-8 km, and i didnt even had to stop for walking, it was easy for me, but because you talked it wasn’t so boring, so thank you:))
i thought most runners use this technique on ultra marathons, the difference is to have a decent plan regarding the split X mins run/y mins walk rather than just doing it randomly when you get tired (too late then!). I use the alert function on my Garmin, there’s a run/walk option so it tells you when it’s time to run or walk, stops me getting lazy and dragging the walk part on for too long
Is it normal that my calves are dying. I did this 2 days in a row and the 3rd day i couldnt walk bcs of my calves ��
Every athlete must understand the body’s three energy systems to maximize performance. The proposed system does this.
I run maximum 3 times a week and no more, all this talk about half marathons and more is just too much on the joints.
Did this today! Thank you Pahla! my total was 3.78 km, next time will do better!
You are so sweet and cute, I coldn’t talk and run at the same time! You are amazing! Thank you for the 5K, I feel energetic again!
This video sounds like a bunch of guess work without actual science.
Funnything is it is the same with walking lomg distances. If u run even just a little in intervals long walks become much easier.
I’m just getting back into running after gaining 30 unwanted lbs. I run,walk,run. I figure it’s better than just walking because I’m pushing my body harder.
Am I the only one who busted some moves whenever the music came on?
Jogging outside versus jogging in doors. Which one burns more calories?
Great training advice and I love that holly does the whole run
This system is great for your longer runs while training. In a double digit run, i use it for the first 5-7 miles. Hey, if you gonna walk in a run, better run at the beginning. I love those negative splits!!! Thanks for this info!
Leslie Sansone é a melhor, já perdi 20 Kg, sou brasileira, e encontrar vocês, foi um achado magnifico, estou amando. Em busca de perder mais 30 Kg. Valeu Leslie. Vc é poderosa e top 10.
i love this so muchhh, it’s help me reach my goals! thank youuuu! it’s my favorite❤️.
Good morning from the Philippines, Queen Pahla! Did this today morning with your new workout video and my energy is up, heart rate soaring! I’m about to reach my goal of five pounds within one month, and I feel like time flies indeed! My shirts which used to be tight on the sleeve part is getting loose too. ^_^ #BePAHsome
ROAD RUNNING:
5k-100k: For competition NO
100k+: There are benefits to walking between pitstops to get fuel into your body.
Trail/ Ultra running:
5-50k: For competition: On very steep hill sections, yes. Otherwise NO.
50k+: On steep hills, yes,
100k+: On steep hills and water stops, yes.
I’ve only started back running again 6 months now so I use the walk, jog, run, method, which I find is effective to me.
I made it through the whole workout! I’m so proud of myself hahahaha
I mind my kids a lot of evenings and my wife is out. Does indoor run in place help prepare for a Half Marathon? I do go out.
i trained using the RWR technique and when race day came i jogged the whole thing and PR’d by 10 mins, i wasnt buring up the road but went from 2:10 to 1:59:30 in a half
I did run/walk intervals when training for a 10k but my coach told me to stop and just run how i feel. I still do run/walk, but now I do it based on my body’s needs.
I am a Galloway success….older runner, bad knees….had never done any speed work until 3 years ago. I have finished 12 full marathons since 2010 but when I switched to the Galloway method I cut 50 minutes off my marathon PR within 3 years. I run some 5ks for training now, and have placed first in my AG in the past 4 I have run. I could not be more happy with my results. I run long runs at 30/30 and race at 90/30 (seconds). It is so fun to pass people in the last miles of a race doing the run/walk/run thing. It is even more satisfying to put in the work and see the results at the tender age of 58! I use an app called “IntervalTimer” to program the intervals it works seamlessly. Most of you would probably still consider me slow; but I feel like a total bad-ass on the track. It is so much fun!!! Good luck to my fellow runners; we are so lucky to have resources like this YouTube channel!
Never have i ever trained for a 5k neither have i ran it, just until now. I ran a 5k in under 30 mins without any previous training. THANK YOU SO MUCH!!!
I love the out takes Nate… they make me chuckle and your info is so good thank you
u cannot help it talking i know but next time can i hear your comments when the walking portion comes because talking while running makes it hard to stay in the zone. thanks.
This is fricking amazing. I have tried this method twice in the last week on a few tracks I know well. I like trailrunning, and usually am running on a low average pace of about 8:00/km. First tried it on a run of 10km with 200m elevation. Was about five minutes faster than usual! A few days later tried again on a run of 20km with 600 elevation. Time on the low side of my usual range, and I was much less exhausted than usual! Can’t believe this is actually working.
This is the best way to increase your distance or speed. I’m not that into intervals, but if I go all out for 2-3 miles, I definitely need some walk / cool off period after. Then I usually keep going at an easy pace for my long run.
Thank you for making these fantastic videos. I have been doing fast walking for a month and today I decided to give this a try and I did it! I think I will continue this for a while now and then will go to level 3.
I have question though, this method baby useful for most people are some people with specific goals in mind. But I usually start walking because my willpower is wavering. Half of my goals for training in rough terrain long distance involve training my willpower. Is this method counter productive in building the habits of willpower?
I Also walk for weird terrain, since i run trails that are hard to even hike for all the hills with roots and rockslol.
Thank you. This was my first 5 mile indoor run. So enjoyable.
Your videos are keeping me so motivated to keep going in my nearly 5 months isolation thanks totally awesome
Started your workout this pass monday growing up I use to workout alot but some where a long the was I fall off now mu body is telling me you need to do something, am so glad I found your channel at my edge I really need something I can work with that won’t put too much strain on my body.Thank you so much for the classes.
I have a question. You have cute workout outfits. Where do you get your workout clothes?
Just did this and got 2 miles in according to my Apple Watch and burned 170 calories… felt like more lol ��
Just finished this now, you’re so helpful and motivating. Thank you so much!
you.re so strong. i.ve trying so hard for years but i have no strength and whatever i do my muscles never work they.re so loose. i.m 47 yet
i admire you
thanks for the video
❤����
For motivation
like and sub to this vid for activation
That smile gives me motivation
This was fantastic! I haven’t been running for years and I feel intimidated by it these days. This was so DOABLE! Loved it. Thank you Pahla!
I’ve been running with your videos full of wisdom and motivation for 4 weeks. I am so glad I found this channel. I start my day with your workouts and end my day with your workouts. I feel so much better about life, my goals and more organized in my thoughts about my future! Thank you so much for giving us so much!! ����
This is my second day with doing this whole thing with 2lb weights. I did yoga yesterday for hips with kinoyoga on youtube.
you are an amzing person with an amazing mentality, an amazing personality, and an amazing body… i wanna thank you for making me be grateful for the body that i have….
A friend recommended you to me today so I wasted no time to check you out. Brilliant. So motivating and you make it seem so easy. Impressive how you keep talking all the way through. Thank you!
Hi. I stumbled on your channel and it is amazing! I am wondering if you practice barefoot? Can I do it on grass too? Thanks
منفاء مصري فد شي رهيب كل ثلاث حبات ورابعض هوولاكوو كيف له خشم يتنفس فيه
Really loved this! I’m definitely not a runner but love walking but can’t atm due to Corona and being immunosuppressive. I actually ran for two lots of 5 mins in this, looking forward to doing the 10K one!!
Amazing workout, kinda deceptive for amateurs like me. I wanna get more stronger and faster. Please keep uploading similat
Yes, its a great methode for many things.
On a higher level, just have the run-intervals be of different intensity from interval to interval.
As a runners recovery method its absolutely fantastic. Especially if combined with days on the bike.
Run-walk-run has been tested and proven for decades, to be very efficient.
Just wish Nathan wouldnt talk so much. He talks things to pieces and utter boredom.
Less word, more efficiency!
Short and precise!
Wow. You had a conversation with us the entire time. Fitbit 4,000 steps. I had to modify. I was feeling it in my ankles and right hip. Run= low high knee motion. Walk= side step.
This was a surprisingly good workout..I am sweating! One suggestion..for the running intervals…to help motivate would it be possible to play music in the background? I find it helps. I had to play radio st the same time as watching your video and i found that hard listening to the 2 sources. Thx
Another great workout. Like the 1min run and 1min walk intervals made it way easier to manage the length of time.
Went for my first ‘jog’ last night was so tired after just 5 minutes of jogging.
I’m a cyclist but I’m taking up jogging Aswel. I struggled to walk today my calf’s are tight and sore. When I hear people going for runs 5 days per week I always think that’s a bad thing for your knees and joints as the shock on your body when running is harsh.
I think once or twice a week is safer.
As it was my first jog last night and my calf’s are sore today, I’m taking it slow at first, I’ll do it again on the weekend. Once a week at the moment for me is enough, I need to improve on my stamina and to me the MOST important thing to me is the way I jog and getting the foot strike correct
i enjoy this workout, but there’s no way we are doing an actual 5K in 35 minutes if we are walking 1/2 of it. i have done many 5Ks in my lifetimeusually a combo of run and walkand i usually come in between 42-45 mins. i believe that the people who had their devices register 22 1/2 miles below are probably accurate.
Back at it after gaining weight in a new job that requires sitting most of the day. This was one of many lovely workouts you offer, Paula B. Thank you! It’s been a little while since I’ve done some running. While not my primary sport, I love the cardio conditioning it provides. I’m a step girl, myself. But running allows for some HIIT training particularly in the interval fashion of this video. Muah to you! <3
I’m very happy that I was able to finish this! Your commentary kept me involved and motivated. Trying to work up to running again outside like years ago. Thanks!
I am in the UK, have been trying to find a nice exercise i can do at home home. I too useto do fun runs of 6 and 10k. That was 25 years ago, i had to give of because of spinal problems and operations, bla bla. The other days i was cleaning out my shed and come across my my medals i did for charity, and that got me thinking. I do, do walks but……… i needed something else…ifound it. I did have 2 minute breaks, but carried on,more trotting than running. I feel relaxed, warmed up, and it was fun. I dont know what i will be like tonight ��.thank you, i have subscribed. Looking forward to more….i am actually smiling ����������
That was quite different than running outside. Different muscles..felt more in my ankles and lower back. Less in my knees. My step counter that I usually use only gave me about 3200 steps:(. I usually get over 6000 around my neighborhood. Will try a few more times to see if my ankles get better about running in place.
thanks for this! I am trying to get into running and this was perfect
I legit went numb my legs are dead but i feel alive. Gonna lose some weight hehe
Loved ❤️all around great coaching and run. ������������������
Walk run is better than couch and potatoe chips. Walk run is better than nothing.
Hi, how did you measure that it was a 5K run? Does 35 minutes equal 5K? Any warm up that should be done prior to doing this?
I planned to do an easy indoor walk today when I saw this recommended video from the amazing Pahla B. I was in a not-so-good mood when I started and ended in a much improved mood. I am not trying to surpass each workout in performance. Some days I’m just trying to get movement in and this video was perfect for that PLUS I got more activity than I planned AND I was in a much better mood when I finished the workout. Thanks again Pahla!!
If you dig, you will find data on the ‘walk-run’ benefits on conditioning back in, (the 1960’s), Dr. Cooper’s data for the USAF. Glad to hear of a resurgence of the idea.
I was going to say as a ultra runner and ironman athlete also have 50 marathons under my belt not counting my 12 full ironman and a few 100 milers and 50 milers my favorite distance is 50k and I’ve done 18 of them in 10 years. I really like the 5:1 effort sometime 8:1 or 10:1 or even 1 mile 1 min rest. It can be what I can a Brain reset during a long training run. My pace has gotten better the older I am currently 9 months post birth back down to 9:30 pace and even faster for shorter runs hoping to get back in the 8min range in next
Year �� 6 marathons in the next 6 months, quarantine ruined my race schedule thru the summer but actually helped my running lots more time to devote to running mentally with the gym closed.
guys can someone say to me can i how many calories burn? my weight 59 height162
Wow, Thank you I am doing your walk almost 5 days in a week and feeling very energised and positive.
It was like running with your best friend. Excellent for beginners or getting back in shape. Very encouraging!
You always make me laugh because in the UK a ‘couple’ means two only yet when you say ‘only a couple more intervals’ it usually means four or five. You had me the first time I heard that but I’m wise to you now so don’t get my hopes up. Continuing to love all your workouts.
I enjoyed the total body workout yesterday and decided to try your 5K run/walk today. Really good and sweaty. During the walking minutes I used 2 kilo hand weights to strengthen my arms and back. Pahla, you make it so much fun! Your stories and fitness information chats are very interesting too. Best, Catherine in Sweden
i CANT BELEIVE that i do this. i never run in my life. thanks i love your videos and your personality.big fan from saudi arabia
If I could humbly make a request. Could you do a 1 hour of this exact routine? Your hour ones are more running and then some aerobics, I would love a one hour or even 45 minute version of this run walk intervals routine. If not I will just loop this one:)
Can’t believe this is a 5k. I’ve run many, and I haven’t come close to a ten min. mile since I entered by 70s. This would be a mile in a little over 11 min/mile and we are walking part of it. What do you use to measure the distance?
Thank you for this. I didn’t even know where to start with running and this really helped me.
I’ve done RWR 4:1 for my very first FM. Great way to cross the finish line with minimal risk of injury and speedy recovery.
My knee joints are paining after doing this workout for four continuous days,is this common???
Pahla! I did it! I had some uncharitable thoughts toward you at about the 17 minute mark, though… can’t lie 😉 This was my 100. And I didn’t do any walking in a row. The jogging was slow, but it was jogging. Wow. I did it. 100!!
Do you think you could mention how many bpm do the walk, respectively run intervals have? And if you also add the timestamps in a pinned comment that would make this and the rest of your videos even more awesome and helpful. ����
ETA: Also, it’ll be awesome if you could make more 5k videos, with varying bpm counts, as some of us are just starting out running.:)
Thanks for your amazing program, i haven’t trained for 7years and now with your program i am doing 3sessions a day. Thanks again. I believe this saved my life
I’m here because of the covid 19 lockdown! Thank you Pahla B <3
Thank You for Encouraging Us All the way to the finish line…
WE ROCK����������������
I am a beginner to running and experienced aches in one of my feet, the bottom of my feet. After a week of running 3 times a week, is this normal? Or does this have to do with my running shoes?
This is day 2 running to this workout. So energetic and motivating. Thanks Paula
Wow! You really have the gift of the gab! Was this really 5K? Didn’t sweat that much. Enjoyed the run, but sorry, this didn’t feel like a workout for me.
Just about 6 months out of chemo and I wanted to find something a little more challenging than walking and this was PERFECT. I am not a runner by nature but find myself liking the idea of gentle running to help with the chub haha xx Thank you for such a great workout that I could actually finish x
This was perfect for me. I gained an extra 40lbs so it’s hard working at out this weight. I got to 12 minutes and took a few extra walks. I will do this again tomorrow and push to the finish line. Thank you��
Im running but my dogs are so annoying keep smelling and getting near me
I like the run/walk method. I use it to increase my distance.
Enjoyed this follow along. Only thing I would change is it would be nice if there was some background music
Paula I know this vid is old and you may never see this comment, however I’ve been a subbie probably for a couple of years now and I’m not much of a commenter. With that being said you have touched my life and helped me in so many ways. This is not just a fitness channel, this is also a channel for healing, self forgiveness and self mastery. For me probably in that order�� You have another vid that is a 45 min walk run and that one changed my life!!! I learned to forgive myself and raise my standards. I was in my bedroom running and looking in the mirror and crying as I told myself out loud all of the things I forgave myself for. And it felt so amazing!!!! I am 51 years old I’m divorced I have 2 grown sons and three beautiful grandbabies and I am now feeling like this new journey will attract everything, I want need and deserve into my life because I am ready and I am worthy and I decided who or what i let in!!! Thank you Paul so much!!! I’m a private person and i contomplated whether or not I wanted to share but I decided that you should know how much your videos help me and I’m sure many others. Thanks again for all you do!!!��❤❤
You know what you really talk too much and it is so distracting. I did the whole run but please try reduce talking or play music or something
My first time of doing this video feel great cheered myself on for the last minute
Estou no 3 mês. 14 kilos já foram embora. Tudo junto com uma dieta balanceada de low carb. Funciona mesmo.
I did I it! My first time working out with you. I’ll continue to do this at 4:50am. Thanks.
I have been struggling with my weight all my life, up and down constantly. I’m currently at my heaviest, and I’ve been trying hard to be healthier as I had a miscarriage earlier this year and I have been wanting a baby for nearly 3 years now. I usually do workout videos (Jillian Michaels) and I enjoy walking alot, I eat pretty healthily but it’s my lack of movement that stops me losing weight. I tell you I came across this video and I thought I’d give it a go. I finished it!!! I’m all hot and sticky and out of breath but I ENJOYED it! My husband always does 10k-Half marathon runs and I always sit at home wishing I could join in. Now I’m on the road to slimming down and getting fit and join in on his runs! THANK YOU! I cannot believe I finished this run without turning into dust honestly! How you run, and talk all the way through this video is beyond me. You’re an absolute star Pahla! Thank you! <3
This is what i was looking for. We are in lockdown phase.. your speech is really motivating during running… Great help…!
Hi people….wish you could recommend me some great marathon program
Coach
Why did you give up triathlon? Ever considered duathlons? (Run, bike, run)
I’ve entered finals week(s) and started getting a bit bummed because I kept thinking about how I was going to squeeze my run workouts into my day until I wrap up the semester. I love running around town or at the park but this never occurred to me! �� I’m definitely trying this this week! I’m curious. Thank you. ��
This was fantastic! I haven’t run since being 5 months pregnant, now my daughter is almost 3 months and I kept pace with you the whole way �� Really proud of myself! Your personality kept me focussed, felt like running with a friend ��
At age 60, and never been a jogger/runner, I love this vid. I have worked up to this and feel very glad that I can finally accomplish it. But makes a world of difference with your verbal motivation! Thanks.
Probably not going to work for me. Sometimes during the event when I slow down for aid station and start walking, I feel like walking is harder or even painful. I also don’t like breaking the rhythm and posture.
Leslie mam I am a huge fan of yours. walking with you brings joy in my life.
Thx Leslie ��������you got me into walking at home and making a change in my life.
I love your books on nutrition.
��
Just finished and kept pace, so glad to have found your wokouts. Two questions what do yuou think of using light wrist weights and should one use the whole foot in landing? First time for me going barefoot. Thanks again.
Thank you������im doing all your walk exercise for a month i cannot do jogging cause i have a tendonitis.,this walk exercise help me a lot and inspire me for doing it everyday.������
Loved it proud that I actually found it pretty easy & ran last 20 mins no intervals. Bring on the 10k! ��
je vien de découvrir la musique 5k et c’est plutot pas mal x)
Oh my god!!! My calf muscles are paining like hell….is it the same with everyone
Nice mix, I have a suggestion can you add a sound (like 2 bips ) in the middle for people who wants to know when to turn around and go back home?
I love how you said we are going to get things “popping today” great workout
Gracias! Que buena rutina, tengo que perder 20 kilos y la verdad ya he bajado 5 kilos en un mes con esta rutina la hago en la mañana y noche.
Te lo agradezco mucho. ❤
Hi thank you for this workout. I thought I wouldn’t manage to do it, but I did! You had me when you mentioned ‘impatience’ lol. I’m impatient too. Especially when it comes to losing weight! So well done.����
I run then I walk. Then I run and then i walk. Didnt know it was a method
Just did this run walk or walk run. Thank you for helping me do this. One step at a time.
I had one I used to do in college. 5 minute jog around the track, gradually increasing speed during the 5 minutes. Run the straits as best you can and jog/walk the curves 5 times around the track. This pyramid looks really fun and plan on trying it out.
Just tried this, didn’t complete it but I’m determined to try it again tomorrow!!
have been following your channel and have tried this run at home. I started with the 1-minute run and 1-minute walk at first and slowly moved to the 4 minutes run 1-minute walk. I feel so energised. I am able to workout through the whole video. Thank you for this.
I’ve never ran before and I just completed this whole thing!!! Thank you so much.
I love your walk run videos. Thank you. My question is will I get the same workout if I do these on the trampoline especially if I increase my bounce and pace and still get a good workout? I do get off for any intervals and hop back and continue. It’s kinder on my knees and feet. Thank you so much. Your videos are the best
Thanks again Pahla. Really good work out yet again! Loved the pace! See you again tomorrow. Looking forward to it!! xxx
Great video, Pahla. Trying to get back into longer run intervals after an injury. Indoors is great! But my calves are sore!!! On my tippy toes too much? Not landing correctly? Thanks for the great variety of workouts! Pandemic life saver!
I’ve been plagued by stress fractures for a year and a half (even with physical therapy)…the run-walk method is how I do ALL of my long runs. I try to make my 2-3 weekday runs strictly running…but my endurance is so much better with run/walk. I recently did the Baltimore running festival relay. Others who were running with me were amazed because they’d be running ahead of me one minute, then I’d be caught up with or passing them. A few people agreed it seemed like a good way to do it and were going to try themselves
Love your indoor running workouts, totally helping me cope with lockdown!
Hey Nate Thank you for this! I’m curious about how to COACH the RWR method. I have a lot of client runners who use this method, but when they start reaching past that beginner/intermediate level and start gaining experience, they ask “how do I get faster?” My traditional methods (especially at longer distances) would include tempo runs, mile repeats, intervals, etc. However, with the RWR method currently being taught as very short many runners doing 90″/30″ or shorter I can only guess. I’ve been having them increase the run interval, keeping the walk interval where it is, but I don’t know if this is the right approach. Thoughts? Thanks again!
Awesome! Thanks for the coaching and motivation, great camera work, too!!!
It’s 2020 and this is my first time working out to this video. As a new runner I have to say “Bravo Pahla! Amazing workout with great motivation and tips!”
Maravilloso ������������������������������������������������
is running barefoot, albeit on carpet not bad for the ankles and feet?
Great job Holly! It is so nice having a guide while running! Much more efficient runner as a result of it:)
I did it! I worked out with you earlier, but have also been doing walks/runs with you in the afternoon because I live in NYC and have been trying to keep my spirits up during this pandemic. A feeling of achievement and growth is so important important right now. You really have been helping me so much. Thanks again.❤️
This was an awesome run/walk exercise! My first…and definitely will not be my last! Just wondering if it’s ok to do this everyday?
Thank, I did it without problems.. I am almost 64 and I am proud on myself.
Hi. Thanks for the video. Is it ok (recommended) to run barefeet when running indoors?
I learned distance running in my mid 40s using the Galloway run walk method. I went on to run 7 half’s and one full mthon. I think you are right about the reset of my form but never thought of it that way until now. Excellent observation. I am watching your videos because I wanna try running again. I’m 55 now and overweight but will do it again thanks in part to the run walk method. In my training last time I would run a mile walk a minute to get my heart rate down below 129 BPM. In my full mthon training I would run 2 walk 1. It was a good plan so I’ll give it another try. All these videos were not available 20 years ago so thank you.
It was raining all day today so glad i found your video.. It helped me reach my goal of 8500 steps. Thank you
Tessa I’m following you one hour running 10.k steep I burn calories 666 I’m I finished running I feel so great lights weight
You are simply awesome! This is the first time I ran for 35mins. I’ve never ran for even 15mins in my entire life. Thank you for talking through and keeping me motivated. A huge thank you!
Thanks to you I’m gonna give a crack at running again ��♂️����
I might be anemic but I still wanna do this
I’ll start tomorrow
Thank you for your enthusiasm! It’s magical!:-) Really loved working out with you today!:-)
Hi, I adapted this today by doing stairs with weights. This was my first long stair workout. I am enjoying being shut in thanks to your workouts!:)
Great video. I never did past 20 minutes until this video. It’s like having a partner
I agree about the mechanic reset from walking or the freshen up at aid stations. When I’m running, i want to keep my heart rate high so i think that minute of walking (or whatever) is a bad idea. I can keep my bp at 180 and above for several miles. I slow my pace and adjust my gait to use different muscles to carry my momentum when i start feeling fatigued and my posture starts to be affected. I’ve only done 5 and 10k runs but I’ve been an avid runner my entire life. I’m almost 40 and this is my 2 cents. All things considered, you do you.
Don’t feel saw, it means you can run faster. If you feel pain during training, walk, stop. If you can’t see the top of the slop with one glance, walk. Otherwise, walking ruin running.
Thanks!! Great info on this run walk run strategy. Exactly what I was looking for.
I’m 61,my first time doing this, I’m glad I did I finished the whole video,I’m from Charlotte,NC all the Gyms are closed,so I had to find another way to get my workout in Thanks for your help.
Thankyou this is very helpful for working out while watching a movie!!
Hi Lovely Bee,,i just finished this one,,its killing,i think i have to do your 5miles indoor walking tomorrow for recovery,,no more run tomorrow..btw i dont understand those who dislike the video,,..i Love it anyway ❤️
Holyyy shit i cant believe i did this!!!im saving thid video for tomorrow����
I enjoyed doing this workout, but I cant stand still doing it. Honestly I thought I would have to stop mid-way through it. I finished it ready to go some more. Thank you for all the postural advice through out. It definitely helps. The only issue I had was half way through I had to pause it briefly to stretch my right quad out. Otherwise I wouldn’t have finished. Definitely will make this a routine 3 days a week. Btw I did 8, 918 steps.
how much can my husband lost he 230 and he want to lose 15 pounds in 2 months. how much can he burn. how much doing this workout will he lose.
Back in the 80s I did a lot of jogging running in place and I started running outside when I was 40 I’m now 65 don’t run near as much but still get a lot of steps in every day but as I’m older jogging in place and yes I usually do it barefoot too, my hip Will bother me mid work out.But it’s good to mix it up! Hi hanks!
Just finished dis workout.. I’love u Pahla B.just bcz of u I build my stamina..5440 steps 3 mil..287 calories burn..I feel lighter..by gudn8
I used to run 1 am in the morning because I don’t want ppl to get in my way when I jog.. I guess I can do it at home too.
I have been doing walk/aerobic dvds for many years, and do an average of 5 miles 5 or 6 days a week. I am 65, and have been looking for some new workouts. I started this one and thought I can quit halfway through if necessary, but I made it through the whole thing! I will be replacing a couple of my other routines with this one a time or two every week now. My grandson is in track and cross country at school, and said he’d like to run a race with me sometime. So this is the start for me to get some running practice in. Thanks for this
Can I just say that you are brave walking, running and talking all the way.? I was exhausted and I didn’t even talk. Salute to you!!
Firestone perfect. Can someone send me to full wersion of that song?:D amazing remix
This is actually my first run and im so proud I finished successfully.
Hi Pahla… new to your channel, just wondering why do you jog barefooted? Keep up the good work��
It’s probably a little less than 500 calories because there is no air resistance but is still a good workout.
Great workout. I’ve just recently started watching your videos and I love them.
Does indoor running/walking gives you the same results as walking/running outside?
Ooh hooray, I did it! I loved the info on correct breathing also the importance of swinging the arms. My form is laughable I’m sure, but as a senior I’m getting a kick out of doing these great PahlaB miles. Thanks so much.
.
Thank you so much for this! I didn’t even know that indoor running was a thing until I found this video. I used to run outdoors several times a week but it has been raining almost every night where I live so I searched for an alternative. Great video 10/10 highly recommend!
I just finished this walk and feel really pleased. I’ve walked etc for some years but never have never run or jogged much, so I’m enjoying adding these videos to my program. Thank you Pahla from my old lady heart.
At my highest weight ever, RWR was the only way I was able to run. Over the last two months, it’s helped me truly build up endurance and even as I lose weight, it is still the way I prefer to run ����
Im 14 and to be honest I LOVE RUNNING and this video really helps me during quarantine in my house. I am hoping I can loose some kilograms after this!:)
Hi Leslie! Your videos have really helped me stay fit in this COVID scenario. I love what you do! It’s really a huge help! Keep posting! I’m from India.
Love this workout! I sweated a little and felt like I sculpted! Thank you for sharing!
According to my Apple Watch I burned 241 cal heart rate was at 121 and the average time completed this including the cool down time was 45 minutes and 17 seconds, it was good! I can do this twice a day
Thank you. This is very good. Only my caves seem to get stiff. Any suggestions?
I did the hole workout now and it feels so good! I’m a beginner and when u said that we were going to run in 4 minutes and just walk for 1, I was okay I’m going to try, but when we were going back to run again I was like omg I can’t do it I’m going to walk for 1 minutes more and just run for 3 minutes, but then my girl pwr came in and I was like “no you can do this!!” And I did the hole workout without any pause or something! Thank u so so much!! ����
Would like to see more long run and walk but with like 2 mins run and 1 min walk
Awesome walk! I started with the 15 minute and now I’m doing 3 mile walk. Feeling a lot more energized. Amazing video I can do at home.
New to exercise? �� Get STARTED with my FREE 14-day exercise plan specially designed for beginners. It’s fast, fun + effective: http://pahlabfitness.com/get-started/
I have never run more than 1 minuet! But I did this easily!!! I don’t know if This is running or what? Did I do it right or not? Anyway I enjoyed it..✔️
Needed a way of running/fitness but have massive anxiety about running outside. This workout made me feel fantastic, confident and I had so much fun! Thank you! Xxx
I’m a guy from the UK, approaching 50(!),who hasn’t run since school, desk job, absolutely no exercise, etc. I’ve wanted to give running a try for some time, but was always too self-conscience to run outdoors (I’m 6’6″ and fortunate to be naturally very slim, but I have zero stamina, so don’t want to be seen puffing and panting through the town!). Anyway, I came across this video and I have to say I love it. I’ve done this “run” a few times now, and I find KBs chatty approach to be very motivational (this is from someone who usually hates motivational, self-help nonsense!). Fingers crossed I’ll be able to progress to a higher level video in the not too distant future, and eventually give me more stamina and self confidence to tackle a couch to 5k program outdoors… Keep up the good work KB x
Im the 73 year old USATF age group winner at this years Adirondack 5k in Lake George NY and I used the strategic walk method. However, I recommend it for racing only if its planned ahead based on practice runs of the course. In my case,I decided in advance to walk the top half of the only hill in the race at around 1 mile, a 30 degree + incline for about 500 feet. I also planned in an optional 30 second strategic walk around mile 2. In both cases the goal was to lower my heart rate. Great methood for older runners.
Hello Pahla B, I’ve been watching your videos for quite a while now, and I must say you’ve helped me A L O T!
I’m not sure if you remember me, but I left a comment on one of your videos, what…. months ago? And since i was in college ( and will be back at it in 2 weeks again ) I couldn’t really do much at that time. But damn, this month and july were rough! I’m a 21 year old guy, still in college, and I must say your videos give me a lot of hope.
I’m gonna be honest, I NEVER liked running or walking, I can be REALLY lazy!
At first, i I started with 10 min walks, cardio or strength. It was all I could handle, but then I started to increase the pace, little by little ( well, not exactly, sometimes i would jump from a 20 min walk + run to one of your videos where you do a 40 min walk and run!, and SUPRISINGLY, I could actually do it and felt I could do a little more.)
Then, today, came the 1 hour walk + run…Firstly, I did 15 mins of strenght before this as a warm up and then came the “big one”…. And to be honest….. I wouldn’t mind going a little more. My feet right now are somewhat destroyed( figure of speech ), and at the end I thought that was enough for me. ( As I’m writing this, my feet already feel like they could go up for another round HAHA!)
You have no idea how much you have helped me this summer.
And right now?
Everyday that my mind and body realize that I don’t do a workout of at least 15 mins or 10 ( usually i do 20 ) or sometimes i do mix between 10 mins workout and a run for 30/25/40 mins ( it depends i usually switch or just pick one from your playlist), I start to miss it. Does that make any sense? I’m sorry if I’m being to vague, It’s hard to express my thoughts in English.
Nevertheless, I…I do like to run now. It’s weird?!? I never liked running or walking before, but I’m starting to enjoy it EVEN MORE.
It does help me a lot, and my body is, for sure, becoming more efficent at it.
And be mindful Pahla, that I only did your workouts for some weeks.
Your talks, every single topic you put on a video, helps me understand a lot of things. Be it losing fat belly, even hearing your own stories on how you never liked running either too before and so on! You are truly an inspiration.
Believe it or not, I actually look up to you.
So yeah, I’m gonna keep watching and support you.
I know too, that these workouts are aimed at women, but It just happened, you know? One day i was just searching for some random video with a workout, and I ended up on yours because you seemed encouranging and friendly! And it “kinda happened”. So
Thank you so much for doing this for people like me that need it.
Sorry for the “wall of text”, but it was just kinda my message, on how you’re helping me a lot:)!
Really, from the bottom of my heart, thank you.