30-Min Beginner Run Walk Treadmill Workout | Your First Run | C25K #1

Start Couch to 5K with this 30-minute beginner treadmill running workout featuring short 30-second running intervals and easy walking recoveries. Workout 1 of Coach Bob's Couch to 5K programme is designed for complete beginners, people returning to running, or anyone looking for a gentle way to start running consistently. Run or walk along with a beautiful scenic forest POV route while the on-screen workout guide tells you exactly when to walk and when to run. It's designed especially for treadmill use, turning an indoor treadmill workout into the feeling of running outdoors. 🏃 WORKOUT 1 - YOUR FIRST RUN Today's workout: 5-minute warm-up walk 10 x 30-second easy runs 90-second walking recovery between runs 5-minute cooldown Total workout time: approximately 30 minutes Effort Walking: RPE 2/10 Running: RPE 4/10 Keep the running easy. You should feel in control throughout the workout and be able to speak in short sentences. Speed doesn't matter. If 30 seconds of running feels challenging, slow down. If necessary, repeat this workout before progressing. Couch to 5K isn't a race. WHO IS THIS WORKOUT FOR? This guided running workout is suitable for: Complete running beginners Anyone starting Couch to 5K People returning to running after a break Treadmill runners looking for guided workouts Anyone using the run-walk method Runners building towards their first continuous 5K 🌲 IMMERSIVE TREADMILL RUNNING Beyond the Treadmill combines real outdoor POV running footage with structured treadmill workouts. Instead of staring at the treadmill display, follow real running routes through forests, cities, beaches, parks and other beautiful locations while Coach Bob guides your workout. No treadmill speed is prescribed because everyone runs at a different pace. Follow the RPE effort guidance and choose a treadmill speed that feels right for you. CONTINUE YOUR COUCH TO 5K JOURNEY ▶️ Next workout: Coach Bob's Couch to 5K Workout 2    • 30-Min Beginner Run Walk Treadmill Workout...   ▶️ Complete Couch to 5K playlist:    • Coach Bob’s Couch to 5K – Beginner Treadmi...   Subscribe to Beyond the Treadmill for the complete Couch to 5K programme plus virtual treadmill runs, interval workouts, incline workouts and scenic running routes. It's not about speed. It's about consistency. #CouchTo5K #TreadmillWorkout #BeginnerRunning