Interval Run workout guide
First Run: a Run/Walk Workout
A simple run/walk session with short runs and longer walking breaks. Review the whole timer before taking it outside.
What is First Run?
First Run alternates short runs with longer walks. The walking breaks are part of the workout: they give each run a clear finish and time to regroup before the next one. The table below includes the final walking break, warm-up, and cool-down.
This is an option for someone trying timed run/walk intervals or returning to a familiar short-run format. Its Easy library rating describes the template’s relative difficulty; the pace you choose still matters.
The NHS beginner running programme also starts with a mix of running and walking. First Run is a single Interval Run timer with its own timings, rather than a week of that programme.
The exact workout sequence
Follow the rows in order. Repeat every step inside parentheses the stated number of times, including the recovery in each repeat.
| Step | Sequence | Time |
|---|---|---|
| 1 | 5 min warm-up | 5 min |
| 2 | 6 × (1 min run + 2 min walk) | 18 min |
| 3 | 5 min cool-down | 5 min |
- 5 min warm-up
- 6 × (1 min run + 2 min walk)
- 5 min cool-down
The app supplies timing and cues. It does not set your running speed or a personal training plan.
Before you head out
Use the warm-up to settle into movement, then choose a running pace you can manage across the repeats. The timer marks when to change activity; it does not require you to cover a set distance. Pick a route where you can make those changes comfortably.
For a progression over several weeks, follow a plan suited to you. The NHS guide includes rest days between runs and recommends speaking to a GP if you have health concerns before starting.
Take this workout with you
Direct workout opening is coming in an app update. For now, update Interval Run and find this workout by name in Library.
After installing, return to this page for the exact sequence. Once direct opening is available, return here and tap Open again to select the workout.
Questions about First Run
Do I run during the walking breaks?
The run/walk pattern uses walking for recovery. Let the next run cue mark the change back to running, rather than turning the whole session into a continuous run.
Is this a Couch to 5K plan?
No. It is one repeatable timer. It does not prescribe weekly progression or adapt its steps based on your fitness. See the NHS source above for a structured beginner programme.
What if I need a longer walk?
Follow an appropriate plan and adjust your session to your ability. If you customize the steps, your timer will differ from the bundled sequence shown here.
Can I use it on Apple Watch?
Find First Run in the iPhone Library and add it to your saved workouts. You can then sync the saved workout to Apple Watch. Opening a workout link does not itself save or start a run.