If you use the run/walk method, here’s how to progress your intervals
If you follow the run/walk method, you know alternating run and walk intervals can save energy and ultimately improve your overall pace. And if you progress those run/walk intervals the right way, you can finish runs and races faster.
To find an ideal split, run/walkers usually experiment with different run/walk ratios to find the one that works best for them. Navigating this process is both an art and a science. If you try to progress too quickly, you can increase your risk for injury and burnout. On the other hand, move too slow, and you’ll delay your improvements and squash your motivation.
To help you find the right balance, two running coaches break down how to tell when you’re ready to progress your run/walk intervals, and how to make the change in your training for best results.
Where to start with your run/walk intervals
There are two typical ways to structure your run/walk intervals: by time or distance. A time-based run/walk interval split may look like running for 30 seconds and walking 30 seconds, while a distance split may involve running 0.5 miles and walking 0.5 miles. Some experienced runners may even combine the two—for example, running a mile then walking for 30 seconds.
You can choose the method that works best for you, but if you’re new to running or new to using run/walk intervals, start with time-based intervals. 'Time is a lot easier to grasp—mileage can be a little more intimidating', says Sean Henning, a coach at RunDoyen.
Need a ratio to start you off? Michelle Baxter, an RRCA-certified running coach in Minnesota, recommends beginners run for one minute and walk for two minutes. If that’s too challenging, cut your run interval to 30 seconds. Continue alternating your run/walk intervals until you reach 25 to 30 minutes of continuous time on feet.
How to know when it’s time to progress your run/walk intervals
If you use the run/walk interval strategy, you will want to use your intervals to keep challenging yourself. Most of your runs should be at a comfortable pace, Henning says, but comfortable shouldn’t turn into a rut.
That’s why it’s important to understand when you are ready for a challenge. Here are three ways to know it’s time to switch up your run/walk intervals:
1. Use the talk test
'You should be running at a comfortable pace,' Henning says, which means you should be able to carry on a light, short conversion.
If you can recite full-length paragraphs while you run, then it’s time to increase your effort. (On the other hand, if you struggle to put together two to three words, then it’s time to slow down.)
2. Tune into your effort level
Use rate of perceived exertion (RPE) to determine your effort level. This one-to-10 scale ranks how hard you feel like you’re working while running. One is very low effort and a 10 is an all-out sprint. You want to keep most of your workouts in the moderate to low range (below 6), but if all of your workouts are starting to strike below 3 on the RPE scale, then it’s time to pick it up.
3. Pay attention to heart rate
Another way to determine if you are ready to progress is by tracking your heart rate. Your heart rate should fall between 60 and 70 percent of your maximum heart rate (MHR) while running.
To get a general estimate of your MHR, according to Henning, multiply your age by 0.7 and subtract the total from 208. If you are 40, you would multiply 40 by 0.7 to get 28. 208 minus 28 equals 180, which is an estimate of MHR. This is the average maximum number of times your heart will beat each minute during exercise.
Or, you can wear a fitness tracker that keeps tabs on your heart rate. If your heart rate consistently dips below 60 percent, it’s time to progress, Henning says.
How to progress your run/walk intervals
Once you’ve determined you’re ready to progress your run/walk intervals, you can up the ante in a few ways:
Lengthen the running interval
Shorten the walking interval
Add more run/walk intervals
Add more run/walk workouts to your weekly schedule
Increase your pace during run/walk intervals
'There isn’t a right or wrong way to do it', Baxter says.
However, if you want a more concrete schedule, follow this step-by-step guide:
Step 1: Increase your run time
Whether you use a clip-on interval timer or program the intervals on your phone or fitness tracker, Baxter suggests lengthening your run interval before making other adjustments.
Her general approach: Add one minute to the run interval per workout and keep the walk interval the same.
As you get more comfortable with the running intervals, you could then start to decrease the walk time.
Step 2: Add more run/walk intervals to your workouts
At the same time, you can also experiment with adding more run/walk intervals to each run workout, but no more than one or two per session. For example, if you’ve been doing a total of 10 run/walk intervals within one workout, add two more.
Step 3: Try distance-based run/walks
When you can run a mile without a walk interval, you could also try out distance-based intervals, especially if you plan to run marathons or ultras, Henning says. That may look like running 0.75 miles and walking the remaining quarter mile.
Just remember: Keep your overall pace easy and conversational.
Step 4: Combine time and distance
If you really start to feel confident in your workouts and want to improve on speed and distance, then combine a time goal with mileage.
Marc Burget, an ultrarunner, does this when he races, maintaining an overall race pace of 8:00 per mile by running nine-tenths of a mile at 7:40, then walking the last tenth of a mile. This also allows him to walk through most water stations on race day.
Step 5: Work on speed
After a few weeks of using distance-based intervals, you can start picking up the pace during run segments. To help with that, incorporate speed workouts into your training schedule once or twice per week.
For example, you might start incorporating run intervals at a speed slightly faster than your goal race pace during workouts like 400-meter or 800-meter repeats. Just add 15- to 20-second walks halfway through those intervals.
Keep a run/walk journal to track your progress
Working with a coach can take some of the guesswork out of knowing when and how to progress your run/walk intervals. However, if you’re training solo, be sure to track your workouts and how they felt. 'Logging will be super helpful because it will help you make progressions', Henning says.
Write down your total distance, the interval breakdown, and how you felt. Upon reflection, if you notice the workouts are boring or no longer challenging, it’s time to make a change.
Remember, your long-term goal does not have to be giving up walk intervals altogether. 'The run/walk method is often initially encouraged for those new to running or those who have had a break from the sport, but just because you are a more experienced runner does not mean you have to progress to a continuous run', Baxter says. 'There are many reasons to continue with run/walk intervals for veteran runners, and there is no reason to stop doing that if it works for you.'
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