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Intervals and walk/runs. Laura explains the difference.
Just started your new Kicrun program? We love! As you’re getting into the groove of running, you might see some interval runs and walk/runs show up in your schedule. Unsure how they’re different? Laura explains below.
Here’s Laura…
If you’re getting started running for the first time ever, returning from injury or you’re about to conquer your first 5km – you should be so proud of yourself.
Getting started is the hardest part, but over time, it will get easier as you form the habit of running in your weekly routine.
For our 0-3km and 0-5km Kicrun programs, you will see both interval runs and walk/runs pop up in your weekly plan. But both mention alternating walking and running… so what’s really the difference?
To be honest, walk/runs and intervals are almost the same thing. There’s a dedicated time period for running, and then a shorter time period allocated for walking, or what’s known as ‘active recovery’. Active recovery can look like a few things – walking, a slow jog or even just taking the pace down a notch.
However, it’s our mindset that sets the two apart.
So… what’s a walk/run?
The walk/runs in your program alternate between walking and slow runs to build running confidence. Perfect for easing into running and these will eventually progress into ‘easy’ runs or recovery runs. You want to approach these with a relaxed mindset, aiming for consistency, no matter the pace. We don’t want to push ourselves to reach a new PB or pace goal, these runs are about getting into your running groove.
Interested in intervals? Here’s the lowdown.
In our interval runs is where we can turn up the intensity (if you’d like to!). You’ll alternate between speed runs and recovery runs to improve your pace and stamina. This run builds strength with every step. For our 0-3km and 0-5km programs, your intervals alternate between running and walking – this is to help you get comfortable with interval style training and to build your strength. If you decide to one day move onto our 5-10km Kicrun programs and beyond, your intervals will move from speed running to jogging – the focus here is pace.
Intervals are a mental challenge as much as a physical one. If focusing on the stats isn’t your vibe, that’s okay. Move your focus away from pace and just focus on how you physically feel when you’re challenging yourself. Try the talk test – if you’re able to comfortably chat or belt out the tunes on your running playlist, try upping the ante a little bit more. If you’re totally out of breath and can’t muster a word, try pairing it back.
The bottom line? Both of these run types include elements of walking and running. But, it’s how you approach these runs is what matters! Over time, you’ll begin to progress and walk/runs will drop from your planner. But, know that you can ALWAYS integrate walking into your running. If a run activity states 4 mins of running and 30 seconds of speed running, and your body isn’t feeling it today, swap the speed run for 30 seconds of walking. Listen to your body and know that walking is always there for when you need to break up the intensity.
Real runners take walking breaks – a run is still a run, no matter how you completed it!
Love, Laura xox
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