Interval Sessions
Beginner
Endurance

Run-Walk Intervals

Low
What do the zones and paces mean? Learn more

About this session

Two minutes of easy running, one minute of walking, eight times. A friendly way to build time on your feet.

Session structure

  1. Warm-up5 min warm-up at walking
  2. Main set8 × 2 min at easy pace with 1 min walking recovery
  3. Cool-down5 min cool-down at walking
  1. 15 min warm-up at walking
  2. 22 min at easy pace
  3. 31 min at walking
  4. 42 min at easy pace
  5. 51 min at walking
  6. 62 min at easy pace
  7. 71 min at walking
  8. 82 min at easy pace
  9. 91 min at walking
  10. 102 min at easy pace
  11. 111 min at walking
  12. 122 min at easy pace
  13. 131 min at walking
  14. 142 min at easy pace
  15. 151 min at walking
  16. 162 min at easy pace
  17. 175 min cool-down at walking