s2/e18 Run-Walk & How to Use It with Coach Elisabeth

Custom Intervals

Customizing run-walk intervals is key to achieving personal training goals, as Elisabeth Scott explains. She emphasizes the importance of tailoring time-based intervals to individual abilities and goals, whether for performance or aerobic capacity building 1. For instance, a runner might start with a two-minute run and one-minute walk interval, gradually increasing the running time as they become more comfortable 2.

If a runner is getting so comfortable and just so kind of just zoning out and really happy and effort is totally in check and everything's going as it should be, and they forget to walk, that's a sign it might be time to bump up the run interval.

--- Elisabeth Scott

This approach allows runners to maintain an easy effort zone, ensuring they can sustain their pace throughout the interval, whether in training or racing 1.

   

Advanced Techniques

Advanced interval techniques involve strategic use of time-based intervals to enhance performance. Elisabeth Scott highlights that even elite athletes incorporate run-walk methods, adjusting intervals based on goals and fitness levels 3. The balance between intensity and volume is crucial, as higher intensity requires lower volume and vice versa 4.

There are some really, really high level elite athletes that use run walk in their training.

--- Elisabeth Scott

Additionally, etiquette plays a role in group settings, where signaling before slowing to a walk can prevent collisions and ensure smooth transitions 5.