Concept
Run-walk training
A planned session that alternates running and walking to control effort, fatigue, and mechanical load.
Why walking is planned
Walking lowers the immediate demand while keeping the session moving. Taking breaks before exhaustion helps preserve relaxed movement and controlled breathing.
How to choose a ratio
The ratio should match current capacity rather than pride or a fixed pace chart. Shorter running blocks or longer walks are appropriate when they make the session repeatable.
How it progresses
Progress may mean the same session feels easier, running blocks become slightly longer, or total time increases. Continuous running is optional, not the only valid outcome.
Take the planned walk breaks from the beginning and judge the ratio by effort, movement quality, and next-day recovery.
Walking during a run is not failure and does not make the training ineffective.