Run-walk method

Run-walk means alternating running and walking on purpose, from the start, before you tire: it is a method, not a failure.

• Beginners: 1 minute running, 1 to 2 minutes walking, then build towards 4 to 5 minutes running for 1 minute walking.
• Experienced runners use it on long runs and marathons too, with ratios like 4 min / 1 min or 9 min / 1 min, often for a similar time with less fatigue.
• Walk briskly, and start the breaks early: walking only once exhausted does not bring the same benefit.
• It reduces impact and heart rate peaks, which helps when coming back after a break or an injury.

Keep the running parts at an easy pace: the walking breaks are part of the plan.