Stage 4 to 8
Jog steady (no intensity); the walk should be performed with proper form, including good arm swing. Complete the workouts should no more than four times per week.
Stage 4: 4-minute run /1-minute walk
Stage 5: 6-minute run/1-minute walk
Stage 6: 7-minute run/1-minute walk
Stage 7: 8-minute run/1-minute walk
Stage 8: 9-minute run/1-minute walk
The athlete should use stage 7 and state 8 to build to a desired time. We suggest 45 to 60 minutes total. Remember, the effort should be slow to steady pace.
Stages 9 to 11
The run pace intensity can increase by adding strides—quicker-paced running for 50 to 100 meters. Remember to focus on good form. Terrain can vary. Run the strides at 75 to 85 percent of normal pace prior to injury, or if you're new to running, run the strides at a faster pace than you have been, but not an all-out effort. The walk is the same as above. You may want to do a shorter steady run without breaks on other training days.
More: Stride Right and Improve Your Run
Stage 9: 7-minute run/45-second walk with 4 strides
Stage 10: 8-minute run/45-second walk with 5 strides
Stage 11: 9-minute run /45-second walk with 6 strides
Stages 12 to 13
Build your interval times to match your desired event.
Example 1: I plan on running 7:30 per mile pace for a marathon, and I want to walk to fuel every 2 miles. That means I should train to achieve a 15-minute run/1-minute walk goal.
Example 2: I plan on running 10:00 per mile pace for a half marathon, and walk 30 seconds through the aid stations. This would give 10-minute run/30-second walk.
More: Run/Walk to Faster Times, Faster Recovery
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