Run Walk 7 x 3 min Run, 1 min Walk
A 36 minute run-walk session with seven rounds of 3 minutes easy running and 1 minute walking, the step between first run-walks and continuous running.
- Duration
- 36 min
- Distance
- 5.7 kmestimated
- Effort
- 35
- 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 |
| 7 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Easy run, relaxed | 3 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 | 3 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
About this workout
Once one minute running segments feel easy, the next step is three minutes of running per round. That triples the continuous running time while keeping a walk break every few minutes, so the session stays manageable for newer runners and for anyone returning after an injury.
Start with five minutes of brisk walking. Run three minutes at an easy, conversational pace, walk one minute, and repeat seven times. Finish with three minutes of walking. Keep every running segment at the same relaxed effort, so the last one feels no harder than the first.
The three to one ratio also works for longer runs later on, and some runners keep it for their first half marathon. When all seven rounds feel easy, try five minutes of running with one minute of walking, or a continuous run of 20 to 25 minutes.
Tips
- Start each running segment slowly and let it settle.
- Keep the walk brisk with an active arm swing.
- Repeat the session until it feels routine before you progress.
Good forGeneral fitness5kHalf marathon
Season phaseBaseAny time