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Walk Your Way to Faster Running

The Surprising Strategy That’s Boosting Speed for Runners at Every Level

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.

Benefits of the Run/Walk for all levels of run ability

  • Reduced risk of injury:
    By allowing regular recovery periods: The walk intervals give your muscles and joints brief respites from the impact of running. This reduced cumulative stress can help prevent overuse injuries, especially for new runners or those returning from injury. It also allows you to maintain better form throughout your workout, further decreasing injury risk.
  • Improved endurance and cardiovascular fitness:
    By alternating between higher and lower intensities, you challenge your cardiovascular system in ways similar to interval training. This method allows you to spend more total time exercising than you might if running continuously, leading to greater endurance gains over time.
  • Mental breaks during longer runs:
    The walk intervals provide short mental respites, making longer distances feel more manageable. This can be especially beneficial for newer runners or those tackling longer distances, as it breaks the run into smaller, less daunting segments. It can also help reduce the mental fatigue that often accompanies endurance running.
  • Easier transition to continuous running:
    For beginners, run/walk intervals offer a gentler introduction to running than trying to run continuously from the start. As fitness improves, you can gradually increase the running intervals and decrease the walking periods. This progressive approach helps build confidence along with physical ability, making the transition to continuous running feel more natural and achievable.

Remember to adjust intervals based on individual fitness levels and goals. Gradually reduce walking time as running ability improves.

How it works for the different levels of runners

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.

Detailed strategies for using run/walk intervals to improve speed

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.

Summary

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.

About Liza Smith

Liza: The Endurance Expert – Unlock Your Peak Athletic Potential!

Dedicated to endurance, particularly in extreme events like Ironman, OCR and Ultras, Liza stands out not just as a coach but as an emblem of determination and tenacity.

With a reputation for moulding winners and transforming raw potential into prowess, Liza is the top pick for those aspiring to reign supreme in their sport.

Liza’s coaching philosophy centres on the power of the mind. Her five pillars – Control the Controllable, Find the Positive, Focus on You, 100% Effort, and Extreme Ownership – guide athletes to both mental and physical excellence.

Whether you're just starting out or vying for the gold, Liza ensures your hard work delivers results. Train with Liza and unleash the ultimate athlete within you.