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Beginner Running Workout

Newbie Running Workout That Burns Over 300 Calories

Whether you're easing into running, in need of some recovery cardio, or have a bun baking in the oven, mixing walking with jogging is a great option since it's less jarring to the joints but still gets the blood moving. This 60-minute walk-jog workout alternates between walking briskly and jogging slowly, perfect for the treadmill or an outdoor workout. Get ready to burn just over 300 calories.

This workout is an hour long including five minutes each of a warmup and cooldown. If it seems too long or intense, feel free to shorten the workout or modify the pace based on your ability levels.

Time
Speed
(mph)
Calories
burned
RPE*
00:00-5:00
3.0
17
1-3
5:00-7:00
4.0
8
2-4
7:00-9:00
5.0
14
4-7
9:00-11:00
4.0
8
2-4
11:00-13:00
5.0
14
4-7
13:00-15:00
4.0
8
2-4
15:00-17:00
5.0
14
4-7
17:00-19:00
4.0
8
2-4
19:00-21:00
5.0
14
4-7
21:00-23:00
4.0
8
2-4
23:00-25:00
5.0
14
4-7
25:00-27:00
4.0
8
2-4
27:00-29:00
5.0
14
4-7
29:00-31:00
4.0
8
2-4
31:00-33:00
5.0
14
4-7
33:00-35:00
4.0
8
2-4
35:00-37:00
5.0
14
4-7
37:00-39:00
4.0
8
2-4
39:00-41:00
5.0
14
4-7
41:00-43:00
4.0
8
2-4
43:00-45:00
5.0
14
4-7
45:00-47:00
4.0
8
2-4
47:00-49:00
5.0
14
4-7
49:00-51:00
4.0
8
2-4
51:00-53:00
5.0
14
4-7
53:00-55:00
4.0
8
2-4
55:00-60:00
3.0
17
1-3

Total calories burned: 306

Calculations are based on a 130-pound woman.
*RPE = Rate of Perceived Exertion

Click here for a photo-free printable version of this workout to take to the gym. If you prefer running outside, then use the RPE column to determine how fast you should be going.

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