Jimmy Balmer, a certified running coach with Strait Speed in the Philadelphia area, recommends beginner runners start with a run/walk three times a week, in which they run for one minute and walk for 90 seconds for a total of 20 minutes per session. . . . “I recommend [beginning] runners stay at the same volume for three weeks before beginning to gradually increase the volume and duration of their runs every fourth week,” he says. “Realistically, you should expect to still be doing walking intervals for the first six weeks of this routine.”
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