Walk-Run Intervals

Execution

1. Warm up with 5 minutes of brisk walking and circle the hips, knees and ankles a few times.
2. Run for 1 minute at a pace where you can still speak a full sentence, then walk for 2 minutes to let the heart rate settle.
3. Repeat 6-8 times; with the 5-minute warm-up and 5-minute cool-down the session runs about 30-35 minutes.
4. Keep the cadence quick, around 170-180 steps a minute, landing under your hips.
5. Add only about 30 seconds to the running segment each week and keep the walk the same until it feels easy.
6. Finish with 5 minutes of slow walking, then stretch the calves, quads and hamstrings.
7. In hot, humid weather train early morning or late afternoon. Chest pain, dizziness or unusual breathlessness means ending the session and seeing a doctor.

Quick cues

• Talk in sentences on the run.
• Walk until the breath comes back.
• Short steps, land under your hips.
• Add running, keep the walk.
• Go home still wanting more.

Common faults

• Fault: Running the first interval too fast and blowing up on the ones after

  Fix: Run the first interval slower than feels right and use the talk test as the speed ceiling.

• Fault: Cutting the walking short because stopping feels embarrassing

  Fix: Hold the full 2 minutes by the clock, because that is what lets you run evenly all session.

• Fault: Adding both running time and sessions every single week

  Fix: Change one thing a week and keep the increase to about 10% of total running time.

• Fault: Running on concrete pavement in shoes with a worn-out sole

  Fix: Move to a dirt path or park track and replace the shoes when the sole is worn flat.