Run Walk Intervals 10 x 1 min Run, 1 min Walk
A 30 minute beginner run-walk session with ten rounds of 1 minute easy running and 1 minute brisk walking, for the first weeks of running.
- Duration
- 30 min
- Distance
- 4.2 kmestimated
- Effort
- 27
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Brisk walk | 5 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
| 10 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Easy jog | 1 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2.2 | RecoveryRecovery Brisk walk | 1 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
| 3 | Cool-downRecovery Walk to cool down | 5 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
About this workout
Run-walk intervals are a common way to start running. Short running segments keep the load on joints and tendons low, and the walk breaks let your breathing settle before the next one. The approach was popularized by Olympian Jeff Galloway and is still used in many beginner programs.
Walk briskly for five minutes. Then run one minute at a gentle jog and walk one minute, ten times. Finish with five minutes of walking. The running should feel easy enough that you could talk. When you finish all ten rounds comfortably three times in a row, move on to longer running segments of two or three minutes.
This is a good starting point if you have not run for a long time or if continuous running for ten minutes still feels hard. Three sessions a week with a rest day between them work well.
Tips
- Run slowly enough that you could chat with a friend.
- Keep the walk brisk with an active arm swing.
- Set the watch to beep at each change so you do not have to count.
Origin
Run-walk intervals for beginners were popularized by Olympian Jeff Galloway.
Good forGeneral fitness5kWeight loss
Season phaseBaseAny time