Easy Run — 22 min

The workout

Walk/Run — 22 min on track or treadmill. Pattern: 1 min run / 3 min walk × 5 rounds. Focus: upright posture, land under hips, arms at 90°, relaxed shoulders.

Targets

Run pace: 15:00–16:30/mi (1 min run / 3 min walk). Walk briskly between runs.

Cues

First runs. Slow is correct. 1:3 ratio is intentional — not a shortcut.