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Run/Walk for faster 5k

(5 Posts)
biggerboat Sun 31-Jan-16 22:21:21

Good Evening

Anyone used a run/walk style program and managed to achieve a faster 5k as a result?

If so, what was your run/walk ratio?

Thank you

CoteDAzur Sun 31-Jan-16 22:28:22

For me, it wasn't a program but a trainer and it wasn't walk/run but jog/sprint - alternating slow runs with fast runs.

IIRC it was 8.5 km/hr for the slow run and about 11km/hr for the fast run.

The idea was that my heart rate would reach about 160 bpm during the fast run and come down to about 120 bpm during the slow run.

biggerboat Sun 31-Jan-16 22:40:34

That's interesting Cote. Has it improved your times?

CoteDAzur Sun 31-Jan-16 22:56:15

Yes, it improved my times significantly. I was running 5K at a steady pace of about 8.5-9 km/hr and ended up doing one in 30 mins (so at 10 km/hr).

You would adjust these speeds upwards as you get faster, always keeping in mind your target heart rate for the 'resting' slow run & the fast run.

lastqueenofscotland Sun 31-Jan-16 23:28:29

I really like increasing pace so 2 mins jog, one min "run" 30 seconds sprint. 90 seconds walk. Repeat. I usually do 7 times.

Or pyramid sessions so 2 mins run, 1 min jog or walk, 3 mins run 90 seconds jog or walk, 4 min run, 2 mins jog or walk (get the picture?) up to 7 mins then come back down again.

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