As a certified running coach, I’m used to hearing people’s concerns around their own running, especially from those who are just starting out. I often hear worries that include: I’ll be too slow, or I’ll get tired too quickly, and simply that they don’t feel like a “real” runner.
And I totally get it, I had a lot of those concerns too. I didn’t always go through life feeling like a runner. My confidence as a runner didn’t come from pushing harder or going longer—it came from learning how to structure my runs in a way that made them feel achievable.
I often remind beginners that confidence comes over time and is built through small wins along the way. You don’t need to run long distances or fast times to feel successful. Having a short but well-designed routine in place can teach your body and brain that running is manageable.
This 20-minute run-walk routine is one of the best ways to build that confidence because it emphasizes preparation, pacing and recovery. It helps you end your workout feeling like you’re capable rather than defeated, and it will help keep you coming back for more.
20-minute run-walk routine
1. Dynamic warm-up
Time: 5min
Before you start your run properly, use the first five minutes of this 20-minute confidence-building routine to get your body warmed up. Start by doing some brisk walking, then add gentle movements like leg swings, hip circles, toe walks and neck circles.
These movements will help increase blood flow and reduce stiffness throughout the body, making your run feel smoother. Skipping a warm-up is one of the easiest ways you can make your run feel harder than it needs to be.
2. Run-walk intervals
Time: 10min
For the next 10 minutes you will alternate between one minute of running and one minute of walking.
The running portions should feel easy and controlled—don’t get crazy and try to run fast. You should be able to maintain your pace for the entire one-minute interval without gasping for air. If you can’t do that, slow down.
Also, remember that walking isn’t a break you have to earn, it’s part of the plan.
This training structure allows your heart rate to gradually rise while giving your muscles the time they need to recover before overdoing it. Over time, your body adapts, and the running intervals start to feel more comfortable.
The feeling of control that comes from this setup can be a major confidence booster for new runners.
3. Cool down and reset
Time: 5min
Finish this routine with five minutes of relaxed walking. Make sure to let your breathing return to normal and focus on how your body feels.
This is a great time to recognize what went well rather than focusing on any discomfort you experienced.
Ending your run with a calm walk helps to reinforce a positive association with running.
The importance of pacing
The element that makes this routine work is pacing. Many new runners run too fast during short intervals because they assume they need to push harder. In reality, confidence comes from having restraint. Your running pace should almost feel too easy at first. Think of it as a pace you could do again tomorrow.
If you finish the run-walk section and feel like you could continue, then you paced it correctly. That feeling of having something left to give helps you build trust in your body and reduces anxiety about future runs.
How to build off this routine
Once this routine starts to feel comfortable, you can build more confidence by adjusting the intervals. Try running for 90 seconds and walking for one minute, or extending the total run-walk section by two minutes—from 10 minutes to 12 minutes.
Once that feels comfortable, add another two minutes, and so forth. Keep the pace of the intervals easy and focus on consistency rather than speed.
Running confidence isn’t about proving that you’re tough, it’s about learning that you can show up, follow a plan, and finish strong. This 20-minute routine teaches you exactly that, which is why it’s great for beginners.
