Running faster isn’t just about pushing harder – sometimes, it’s about knowing when to slow down.
Enter the run/walk method, a training technique that’s revolutionising how runners of all levels approach speed improvement.
While it may seem counterintuitive to incorporate walking into your training regimen when aiming to get faster, this strategic approach can lead to significant gains in speed and endurance.
By alternating between periods of running and walking, you can train more efficiently, recover more effectively, and ultimately run faster than you ever thought possible.
In this post, we’ll explore how run/walk intervals can be your secret weapon for unlocking new levels of speed, whether you’re a beginner looking to run your first 5K or an experienced marathoner aiming for a personal best.
Remember to adjust intervals based on individual fitness levels and goals. Gradually reduce walking time as running ability improves.
Beginners:
Start with shorter running intervals and longer walking intervals, such as 1 minute running and 2 minutes walking.
Gradually increase running time and decrease walking time as fitness improves.
Aim for 20-30 minutes total workout time, 3 times a week.
Focus on consistency and building a habit rather than speed or distance.
Intermediate runners:
Increase running intervals to 3-5 minutes with 1-2 minutes of walking.
Experiment with different interval ratios, like 4:1 or 5:1 (run:walk).
Aim for 30-45 minutes total workout time, 3-4 times a week.
Incorporate one longer run per week using run/walk method.
Experienced runners:
Use run/walk intervals for specific purposes, such as recovery runs or long distance training.
Try advanced interval patterns, like 10 minutes running with 1 minute walking.
Use this method to gradually increase distance in marathon training.
Implement run/walk strategy in races to maintain overall pace and reduce fatigue.
Progressive Interval Training:
Start with a 3:1 run-walk ratio (e.g., 3 minutes run, 1 minute walk)
Gradually increase the running interval and decrease the walking interval
Aim to eventually reach a 9:1 or 10:1 ratio
Focus on maintaining a faster pace during the running segment
Fartlek-style Run/Walk:
Incorporate varying speeds during your running intervals
Example: 3 minutes easy run, 1 minute walk, 2 minutes hard run, 1 minute walk
This trains your body to handle different paces and improves overall speed
Tempo Run/Walk:
Use run/walk intervals during tempo runs (runs at a “comfortably hard” pace)
Run at tempo pace for 5-10 minutes, then walk for 1 minute
Repeat for the desired workout duration
This helps you maintain a faster pace for longer cumulative distances
Hill Run/Walk:
Find a moderate hill and run up for 30-60 seconds, then walk back down
Repeat 6-10 times
This builds leg strength and power, translating to improved speed on flat ground
Descending Intervals:
Start with longer run/walk intervals and gradually shorten them
Example: 5 min run/1 min walk, 4 min run/1 min walk, 3 min run/1 min walk, etc.
Increase your pace slightly with each shorter interval
Race Pace Practice:
Use run/walk intervals to practice your goal race pace
Run at your target pace for 3-5 minutes, then walk for 30 seconds to 1 minute
This helps your body adapt to the faster pace while still allowing for recovery
Long Run Speed-Play:
During your long runs, incorporate faster-paced run/walk intervals
Example: Every 10 minutes, do a 2-minute faster run followed by a 30-second walk
This maintains the endurance benefits of long runs while adding a speed component
* Remember to warm up properly before these workouts and cool down afterwards.
Also, don’t do speed work more than 2-3 times per week to allow for proper recovery. Gradually increase the intensity and duration of these workouts over time.
Incorporating run/walk intervals into your training routine isn’t just a strategy for beginners or a way to build endurance – it’s a powerful tool for runners at all levels to boost their speed and performance.
By allowing for strategic recovery, higher-intensity efforts, and increased training volume, this method can help you break through plateaus and achieve new personal bests. Remember, improving your speed is a gradual process that requires consistency, patience, and smart training.
Whether you’re tackling your first 5K or aiming to shave minutes off your marathon time, give run/walk intervals a try. You might be surprised at how taking periodic walks can lead you to run faster than ever before.
So lace up your shoes, set your timer, and embrace the power of the run/walk method – your next PR might be just a few intervals away.