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Beginner's Guide to Run-Walk Training

The document discusses embracing the run-walk method for beginning runners. It recommends starting with alternating short periods of running and walking, such as 3 minutes of running followed by 1 minute of walking. This makes running more accessible and helps avoid injuries that can result from overexertion when starting. It then provides a 10-week plan that gradually increases the ratio of running to walking time over the course of training. Maintaining a conversational pace during runs and warming up and cooling down are also advised.

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Januel Rustia
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48 views3 pages

Beginner's Guide to Run-Walk Training

The document discusses embracing the run-walk method for beginning runners. It recommends starting with alternating short periods of running and walking, such as 3 minutes of running followed by 1 minute of walking. This makes running more accessible and helps avoid injuries that can result from overexertion when starting. It then provides a 10-week plan that gradually increases the ratio of running to walking time over the course of training. Maintaining a conversational pace during runs and warming up and cooling down are also advised.

Uploaded by

Januel Rustia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

2.

Embrace the Run-Walk Method


It’s here, in the beginning, when many new runners stumble. You think,
“Today, I'm going to start running!” and out the door you go with the
best of intentions—but maybe not the best preparation. Four minutes
later, everything hurts, and you feel like you are dying. Don’t despair.
Whether you’re fresh off the couch or coming from another sport,
running takes time to break into.

“Every able-bodied person can be a runner,” says Gordon Bakoulis, a


running coach based in New York City. “Just start slowly and build up
gradually.” Most coaches agree that the best way to become a runner
is with a run-walk program.

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With that 20-minute target in mind, focus on a few minutes of running,


followed by a period of walking. Meyer suggests aiming to run for three
minutes and walking for one minute—continue to alternate until you
reach the time goal, always ending with a walking segment to cool down.
If you’re not comfortable with just a one-minute walk between rounds,
Christine Hinton, a Road Runners Club of America certified coach in
Annapolis, Maryland, says it’s okay to start with four minutes of walking
and just two minutes of running as an alternative, or try this 10-week
walk-run plan below.
10-Week Run-Walk Plan

Start and finish each workout with five minutes of walking. Then,
alternate the following run/walk ratios for 30 minutes.

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 Week 1: 2 minutes running/4 minutes walking


 Week 2: 3 minutes running/3 minutes walking
 Week 3: 4 minutes running/2 minutes walking
 Week 4: 5 minutes running/3 minutes walking
 Week 5: 7 minutes running/3 minutes walking
 Week 6: 8 minutes running/2 minutes walking
 Week 7: 9 minutes running/1 minute walking
 Week 8: 13 minutes running/2 minutes walking
 Week 9: 14 minutes running/1 minute walking
 Week 10: Run for 30 minutes

No matter how long you’re going for, think about reaching a 6 to 7 out of
10 in terms of your exertion level during those run periods, then dial it
down to 2 or 3 during the walk. That means you should still be able to
have a conversation during those three-minute run periods, Meyer says.

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A warmup and cooldown will also help you ease in and out of a run. Start
with a few reverse lunges on each leg, followed by squats, side lunges,
butt kicks, and high knees, and a few minutes of walking before your run.
After, take a few minutes to walk slowly, then foam roll your legs (the
quads, hamstrings, and calves are good places to work on) or stretch.

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