For every single workout, make time for a warm up and cool down with three to five minutes of brisk walking. “Walk-Run 3/1” means: “walk three minutes, run three minutes and repeat until finished.” Similarly, “Run-Walk 4/1” indicates: run four minutes, walk one minute and repeat until finished.
-Easy Effort Workouts (EZ): Train at an easy, conversational effort level for the length of time indicated.
-Endurance Workouts (E): Perform these long run-walks at an easy effort level. While your pace will be easy, the workout is more difficult due to its length.
-Race Rehearsal Workouts (RR): This challenging workout is your chance to practice race-day pacing on a smaller scale. The first third of the workout at an easy effort, the second at a moderate effort and the third at a hard effort. (If the workout is 60 minutes, the first 20 should be comfortable, the second 20 minutes will be less comfortable and the final 20 minutes will be outside your comfort zone). You will stick with the same run-walk intervals throughout the workout, but your overall pace will change. Walk-runners should concentrate on pushing harder during the walk portion, keeping the run at a steady pace. Run-walkers should push the running pace, keeping the walk at a steady pace.
-Speed Intervals (SI; Walk-Run): Warm up with five full minutes of brisk walking. Perform 16 minutes of Walk-Run 1/3 at an easy effort to warm up further. Repeat the italicized pattern six times: Run 30 seconds at a moderate pace, walk one minute at an easy pace to recover, then walk two minutes at a brisk pace. Finish with five minutes of easy walking to cool down.
-Speed Intervals (SI; Run-Walk): Warm up with five minutes of brisk walking. Perform 15 minutes of Run-Walk 4/3 at an easy effort level to warm up further. Repeat the italicized pattern five times: Run two minutes at a moderate pace, walk one minute at an easy pace to recover, then walk two minutes at a brisk pace. Finish with five minutes of easy walking to cool down.
-Cross Training (XT): Non-running activities, such as cycling, swimming, strength training and Pilates, are low-impact ways to increase fitness without putting stress on taxed muscles.
-Rest: On days labeled “Rest,” don’t do anything active. This is your body’s much-needed chance to recover.