Run/Walk Interval Training

Run/Walk Run Interval Training

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Here is where you usually see “Week One”. For some speeding through week one not only seems impossible but reads as impossible when you glance to week two. Many of  the training schedules that teach people to run, even those training you to do run/walk intervals make the assumption everyone is fit enough to accomplish it. For some just thinking about running is a daunting scary thought. And you are who this blog post is for. 

Running is hard for me. And I always always always fail when I look at training walk to run schedules. And when I stop training and go back to it, I have to go all the way back to training wheels and start all over again. Not only do I need to stay consistent with training but I need extra leg muscle building added onto it, plus I have to foam roll the heck out of my legs often because my muscles seem to bind up super easy. And I can’t stress enough, especially if you have a hard time with the whole running thing, warm up and cool down exercises! And work on using proper form (and https://www.youtube.com/watch?v=fQ7ewHFw_I8) every single time you lace up!

Breathing. Gaining proper breath control isn’t always easy when you’re trying to learn how to run. Take your time, you WILL ease into it as long as you keep reminding yourself the proper way to breathe when running.

What I’m sayin is don’t rush yourself. Don’t let the pressure of timetables and the abilities of others stop you in your tracks from doing it. It doesn’t matter how slow you go or how long it takes you to actually run. If running is difficult for you, I recommendation to put all other exercise on the back burner other than stretching stuff (*see below) until you’ve completed this training.

Start from square zero!

 

This my friends,  is MY version of training to run. And the main point is, it doesn’t matter;
If you run
if you ever run

But if you want to run and you’ve tried and failed, take it easy on yourself and progress as fast or slow as you can or want to.

Not all runners are;
super athletes
in it because they LOVE it
racers
15 minute milers
or even 20 minute or more milers
nor do all care if they hit the next pr

And that my friends, is OK! No, more than ok. If you want to train to run simply because you never have, or because you can’t, that FABULOUS!!

So I threw together a little training plan for myself with reminders to myself as I begin this challenge yet again! I have personal goals that I’ve let get sabotaged because I felt I wasn’t good enough, or fast enough. And now, I just don’t care. My goals are for me and they are no less important that that dude or girl who’s trying to pr their 9 minute mile. So here’s a training plan for those who aren’t super athletes but still want to go out and get it done. We may not be wild about running but we can get wildish with the right plan and support!

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Run/Walk Run Interval Training Schedule

Day 1-Run/Walk
Day 2-Run/Walk
Day 3-*Rest
Day 4-Run/Walk
Day 5-*Rest
Day 6-Run/Walk
Day 7-Rest

*On rest days doing some yoga, pilates or bodyflow type stretching routines would be helpful to relax tension your body’s built up and would help your muscle function recover smoother.

 

Duration Of Training

As long as it takes you to succeed!

 

Run/Walk Run Interval Training Lessons

Lesson 1:
Warm up for 5 to 10 minutes with a brisk walk. Then begin your run/walk intervals. Run at an easy pace for 1 minute, then walk for 5 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 1 in its entirety, and feel confident, move on to Lesson 2.

Lesson 2: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 1 minute, then walk 4 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 2 in its entirety, and feel confident, move on to Lesson 3.

Lesson 3: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 2 minutes, then walk 4 minutes. Repeat the interval 4 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 3 in its entirety, and feel confident, move on to Lesson 4.

Lesson 4: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 3 minutes, then walk 3 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 4 in its entirety, and feel confident, move on to Lesson 5.

Lesson 5: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 4 minutes, then walk for 2 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 5 in its entirety, and feel confident, move on to Lesson 6.

Lesson 6: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 5 minutes, then walk for 2 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 6 in its entirety, and feel confident, move on to Lesson 7.

Lesson 7: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 6 minutes, then walk for 2 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 7 in its entirety, and feel confident, move on to Lesson 8.

Lesson 8: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 7 minutes, then walk for 2 minutes, then run at an easy pace for 7 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 8 in its entirety, and feel confident, move on to Lesson 9.

Lesson 9: Run at an easy pace for 8 minutes, then walk for 2 minutes. Repeat the interval twice.

Repeat for as many weeks as needed. Then, when you can preform Lesson 9 in its entirety, and feel confident, move on to Lesson 10.

Lesson 10: Run at an easy pace for 10 minutes, then walk for 2 minutes. Repeat the interval twice.

Repeat for as many weeks as needed. Then, when you can preform Lesson 10 in its entirety, and feel confident, move on to Lesson 11.

Lesson 11: Run at an easy pace for 12 minutes, then walk for 2 minutes, then run at an easy pace for 6 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 11 in its entirety, and feel confident, move on to Lesson 12.

Lesson 12: Run at an easy pace for 13 minutes, then walk for 2 minutes, then run at an easy pace for 5 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 12 in its entirety, and feel confident, move on to Lesson 13.

Lesson 13:Run at an easy pace for 15 minutes, then walk for 2 minutes, then run at an easy pace for 4 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 13 in its entirety, and feel confident, move on to Lesson 14.

Lesson 14: Run at an easy pace for 16 minutes, then walk for 1 minute, then run at an easy pace for 4 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 14 in its entirety, and feel confident, move on to Lesson 15.

Lesson 15: Run at an easy pace for 18 minutes, then walk for 1 minute, then run at an easy pace for 3 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 15 in its entirety, and feel confident, move on to Lesson 16. If you’re not yet ready for running without walk breaks, that’s perfectly fine. You can stick with any lesson you feel comfortable with and just add repeats of the circuit. There are plenty of people who run/walk every day, even in races!

16th and Final Lesson: Warm up for 5 minutes walking. Run for 20 minutes. Cool down walk for 5 minutes.

Congratulations!!!!Now you can run for 20 minutes straight! From here you can now successfully navigate most of the other training schedules online to either get faster, run further , longer, or all of the above. But now you have a foundation to build upon and to call upon when you need it. If you’re still struggling, stay with lesson sixteen until you’ve built more endurance and strength! No matter what, you should be darn proud of yourself!!!

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14 Running-Specific Strength Training Exercises

 

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Run/Walk/Run – The Galloway Method

HOW TO WALK FASTER

Here is the procedure:

  1. Usually done during the middle of a recovery “walk day” between runs or during the warm down walk on a running day.
  2. Warm up by walking very gently for at least 5 minutes – then do the following Drill.
  3. For 10-20 seconds, pick up the cadence of the walk by shortening stride.
  4. Walk gently for 30 seconds.
  5. Keep alternating segments, finding a cadence or rhythm that is quicker.
  6. Ease back on the cadence if you lose smoothness.
  7. First day, do this for ten minutes.
  8. Increase by 3-4 minutes on each successive session.
  9. Goal is to have 20-30 minutes total in this workout.
  10. Do this once or twice a week to maintain adaptations.

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Jeff Galloway Resources: 

www.jeffgalloway.com

Run/Walk/Run Timer