How to Achieve a 5K Time With Run Walk Intervals
A 5K, or 3.1 mile, race presents a great fitness opportunity. Perhaps you cannot yet run an entire 5K. This should not keep you from enjoying the experience of a 5K race. You can employ the run-walk method in order to improve your overall fitness and your 5K time. Over time, your endurance will increase as a result of this method.
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Instructions
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Start your training regimen. If you are a beginner, start with 30 seconds of running followed by 1 to 2 minutes of walking. Perform this training for two weeks.
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Upgrade your training. Try to run for 1 minute and then walk for 1 minute. This 1 to 1 ratio will increase your fitness level. Train at this level for at least two weeks.
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Boost your training again. Try to run for 2 minutes and then walk for 1 minute. Again, perform this for at least two weeks. You should train for at least two months total before attempting an actual 5K race.
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Run the 5K. For your first 5K race, do not worry about your time. The goal of the race should be to finish.
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Continue to train with the walk-run method. If you train consistently, you should improve your 5K time. Eventually, you may even be able to run an entire 5K race without walking.
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References
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