Run-Walk Workouts: The Smart Approach

Run-Walk : The gentle way to boost your endurance, burn calories and prevent injury

1. Introduction: what is a walk-run?

Run-Walk consists of alternating intervals of brisk walking and light running. Popularised by American coach Jeff Galloway, it is aimed at :

• beginners who want to run without getting discouraged;

• people returning to running after a break or injury;

• those aiming to lose weight through gentle but effective exercise.

2. The scientifically proven benefits of walking-running

a. Improve endurance without exhaustion

Alternating between running and walking stimulates the cardiovascular system in stages of intensity: your heart and lungs adapt gradually, reducing fatigue and the sensation of breathlessness.

b. Strengthen your muscles gently

Quadriceps, hamstrings, calves and glutes work with every stride, while walking limits joint micro-trauma.

c. Burn more calories

Alternating between high and low intensity increases total energy expenditure (EPOC effect), which helps to burn fat even after training.

3. Why choose a walk-run to start running

Advantage	Concrete impact
Less fatigue	You’ll keep the pleasure and motivation you need, session after session
Injury prevention	Walking times reduce the load on knees, hips and tendons
Measurable progress	Every week, increase your running time or total time to see your VO₂ max climb

4. How do I start an interval training program? Turnkey training plans

Each session = 10 min brisk walk warm-up + block of intervals + 5 min cool-down
The times shown below already include these 15 fixed minutes.

Plan starting over 6 weeks (3 sessions/week):

Week	Session duration	Intervals (running/walking)	Repetitions
1	24 min	1 min run/ 2 min walk	3
2	30 min	1 min run/ 2 min walk	5
3	32 min	1’30 min run/ 2 min walk	5
4	35 min	2 min run/ 2 min walk	5
5	33 min	2 min run/ 1 min walk	6
6	39 min	4 min run/ 2 min walk	4

Move up to the intermediate level as soon as you finish week 6 without running out of breath

6-week intermediate plan (3 sessions/week):

Week	Session duration	Intervals (running/walking)	Repetitions
1	36 min	2 min run/ 1 min walk	7
2	37 min	3 min run/ 1’30 min walk	5
3	45 min	4 min run/ 2 min walk	5
4	43 min	5 min run/ 2 min walk	4
5	45 min	4 min / 1 min	6
6	43 min	6 min / 1 min	4

Confirmed 6-week plan (3 sessions/week):

Week	Sessionduration	Intervals (running/walking)	Repetitions
1	45 min	5 min run/ 1 min walk	5
2	45 min	7 min run/ 3 min walk	3
3	45 min	8 min run/ 2 min walk	3
4	45 min	9 min run/ 1 min walk	3
5	50 min	6 min run/ 1 min walk	5
6	55 min	8 min run/ 2 min walk	4

5. Training outdoors or on Kinomap

a. Warm-up: 10 minutes brisk walking (approx. 5 km/h).

b. Run-Walk session (e.g. 3 min run at 9 km/h ↔︎ 1 min walk at 6 km/h).

c. Calming down: 5 min slow walk + stretching.

Kinomap automatically adapts the speed of the treadmill and displays immersive videos: select coaching or a structured session using the sessions above and let yourself be guided.

And if you want even more profit, you can increase the slope of your carpet to 2% or even 5%.

6. Walking is not cheating!

Never feel guilty about walking. It prolongs the duration of your effort, stabilises your heart rate and prevents you becoming demotivated. The important thing is not to go fast or avoid walking, but simply to be regular and make the most of your sporting activity.

7. Conclusion

Race walking is an excellent way of gradually adopting regular running, and is even a springboard to continuous running!

It’s suitable for everyone, whether you’re just starting out or returning to sport after a break. Put on your shoes, choose a plan and get started right away by adopting this simple and effective method, setting yourself achievable goals and enjoying every bit of progress you make to improve your stamina and general well-being.

By Fanny Marre
Cycling, running and triathlon coach
fannymarre99@gmail.com

See previous coaching articles:
HOW DOES INTERVAL TRAINING ON AN EXERCISE BIKE BOOST YOUR CARDIO AND ACCELERATE WEIGHT LOSS?
HOW TO MANAGE YOUR EFFORT WITH THE FEELING SCALE (RPE)
MANAGE RECOVERY: THE KEY TO PROGRESS!