The run/walk method relies on purposeful intervals rather than simply running as fast as possible or taking leisurely breaks. The right balance depends on a runner’s goal pace, while consistent tracking can help make workouts easier to structure and progress to assess.
For runners new to the method, time-based intervals are a useful starting point: set run and walk periods in seconds or minutes rather than measuring each segment by distance. The suggested examples vary with pace, from five seconds of running followed by 30 seconds of walking at an 18-minute mile pace, to six minutes of running and 30 seconds of walking at a seven-minute mile pace.
The guidance recommends keeping walk breaks at 30 seconds across these examples. As the target pace gets faster, the running portion grows in relation to the walk. A runner aiming for a nine-minute mile, for instance, might run for two minutes and walk for 30 seconds, while an eight-minute-mile goal could call for four minutes of running before the next walk.
Walks should be brisk but noticeably less intense than the running intervals, allowing the heart rate to fall and muscles to recover. Chris Twiggs, chief training officer at Galloway Training, says runners should walk with purpose without adopting the race-walking style seen in Olympic competition.
An interval timer can signal when it is time to switch between running and walking. Although some smartwatches and fitness trackers offer interval functions, the advice recommends setting the ratios before a workout and using a timer that can be attached to clothing. Runners logging sessions in an app or tracker are advised to keep the clock running during walk breaks rather than pausing it.
After each workout, recording the total distance, interval ratio and how the session felt can help track both measurable results and personal effort. The guidance also recommends comfortable, supportive running shoes that transition well between intervals. Carissa Galloway, a certified personal trainer and race commentator, identifies cushioning, support and durability as key considerations, adding that beginners may benefit from greater stability.
Sources: Runner's World.