Become a runner with walk/run intervals
Photo by Mike Baird
A Get Your Rear In Gear event is the perfect opportunity to set a goal and run your first 5K. But new exercisers often become intimidated by running because they run too fast, too far, too soon. A better plan is start with walk/run intervals.
To get started, be sure that you are properly equipped with good shoes and running apparel. Then set up your intervals. Intervals are simply short segments that alternate. They give you the satisfaction of accomplishing difficult activity with the safety of having brief recovery only seconds away. Although interval training is frequently considered a more advanced training protocol, beginners can benefit just as much, if not more, from breaking down their workout into manageable chunks.
You will alternate between a high interval – a slow run, and a low interval – a brisk walk. To begin with, make the walking interval two to three times as long as the run interval but no longer than 4 minutes. A moderately fit walker might walk two minutes and run 30 seconds. Or if you can maintain a longer jog, run one minute and walk for two.
Keep in mind that your intensity should vary between a high interval that is moderately difficult and a low interval that is moderately easy. You don’t want to sprint for one minute and then collapse for two. The walker who wants to run should slowly jog the high interval and briskly walk the low interval. If you are already jogging or running comfortably, intervals are still an excellent training opportunity. But instead of walking, the slow interval would be a slower run.
If your goal is to eventually run a 5K, then set up your workout to train for that duration. A sample workout might look like this:
- 6 minute warmup-brisk walk
- 24 minutes intervals: 3 minutes walking, one minute jogging. Repeat 4 times.
- 5 minute cool down-brisk walk
Try to do the walk/run interval workout at least once a week, twice if you can manage. On your non-interval workout days, walk for 30-40 minutes to prepare your body for the duration of a 5K. As you become more comfortable with interval training, decrease the time of the walking interval and increase the time of the running interval. Eventually you will spend more time running than walking and before you know it, you will be running the entire course.
