The Run-Walk Routine
Chapters 2-4 of Run Forever: Your Complete Guide to Healthy Lifetime Running
In Chapter 2 of Run Forever, Amby Burfoot writes “Don't run by the mile. Instead, run by the minute.”
Too many runners are obsessed by miles. They measure everything in miles. How far they run in a day. In a week and a month. In a year and a lifetime…
But beginning runners should avoid running by the mile. It's much smarter to run by the minute. That's why the run-walk program coming up on page 15 doesn't tell you how many miles to run. It tells you only minutes.
Burfoot makes the argument that running by the minute avoids injury. This might be true, but I think the better reason has to do with the beauty of his run-walk program (coming up below).
To motivate, and maintain consistency he recommends keeping a running log.
It's important to keep track of your running days and minutes. Runners do this by establishing a training log of some kind.
I've heard arguments that the best, most motivating log is a simple sheet of paper on the refrigerator. Makes sense. You can hardly ignore a refrigerator log, and it might serve a nutritional purpose in addition to its primary role.
Mr. Wray, my 4th grade teacher taught us how to keep a running log for PE. Since he was a runner, he would run with us Monday, Wednesday and Friday for the last 30 minutes of the school day. I loved this. It was the eighties, so running was big (along with Michael Jackson-style leather jackets with zippers everywhere). I would run 3-4 miles each workout, trying to stay ahead of the fastest boys. I remember logging my miles and adding up the totals each month. By the end of the year we had run a few hundred miles and had finished a half-dozen 10K races on the weekends with him.
In Chapter 3 Burfoot emphasizes slow running.
Olympic marathon champions do 80 percent of their training at a slow, comfortable pace. As a beginner you should do 100 percent slow.
This point is so important that you'll find me repeating it often.
In chapter 4, Burfoot introduces the run-walk routine.
All successful beginning running programs follow a run-walk routine. Sometimes it's called a run-walk, or even a run-run-walk.
It doesn't matter. There's no reason to quibble. All these terms mean basically the same thing. So let's get going.
Run-walk plans are the right starting point because they are simple, safe, progressive, flexible, and proven. They work for a wide range of individuals, relatively young to relatively old, fit and healthy to not quite there yet. Most important, you can tailor a run-walk plan to your personal needs, no matter your age, weight, current exercise activity, or lack thereof.
How does a run-walk plan work? First you walk. Then you run.
Then you stop running and begin walking again. Then you run again.
Couldn't be easier.
Most beginners can continue like this for 30 minutes. In fact, that should be your goal. I realize 30 minutes might sound like a lot.
And he follows that up with a 16 week run-walk program
Sample Run-Walk Plan for Beginning Runners
Do each run-walk three times during the week. See page 16 for how to customize this plan.
Week 1: Walk 45 seconds, run 15 seconds. Repeat 29 times.
Week 2: Walk 40 seconds, run 20 seconds. Repeat 29 times.
Week 3: Walk 30 seconds, run 30 seconds. Repeat 29 times.
Week 4: Walk 20 seconds, run 40 seconds. Repeat 29 times.
Week 5: Walk 15 seconds, run 45 seconds. Repeat 29 times.
Week 6: Walk 10 seconds, run 50 seconds. Repeat 29 times.
Week 7: Walk 1 minute, run for 2 minutes. Repeat 9 times.
Week 8: Walk 1 minute, run for 3 minutes. Repeat 7 times.
Week 9: Walk 1 minute, run for 4 minutes. Repeat 5 times.
Week 10: Walk 1 minute, run for 5 minutes. Repeat 4 times.
Week 11: Walk 1 minute, run for 6 minutes. Repeat 3 times.
Week 12: Walk 1 minute, run for 8 minutes. Repeat 3 times.
Week 13: Walk 1 minute, run for 10 minutes. Repeat 2 times.
Week 14: Walk 1 minute, run for 12 minutes. Repeat 1 time; then walk 1 minute, run 3 minutes.
Week 15: Walk 1 minute, run for 14 minutes. Repeat 1 time.
Week 16: Run continuously for 30 minutes.
This sounds like a great plan for those getting into it, or getting back into it. Setup the workouts, and knock ‘em out week by week. If you miss a few workouts, no big deal. Trim your way back on track.
I especially like this plan for kids. I’ve done a number of run-walks with my kids and find that they enjoy it. We run as a family, doing a run-walk for 30-40 minutes. The next step for us is to setup and execute a multi-week program like Burfoot’s, keeping a log.
If you've had success with a run-walk routine or have tips for running with kids feel free to share below.
That’s it for today. More highlights from Run Forever still to come.