A blog by runners. For runners.

Extended walk/run workouts (60 minutes)

Extended walk run workouts

Taking regular walking “breaks” in the middle of a running workout is a wonderful way to increase distance or time on your feet – they can even make you race faster. Whether you’re new to running or just looking to advance your routine, any movement forward is the way to go. And the run/walk method in its own right is becoming increasingly popular because it’s easier on the body and can allow even novice exercisers to accomplish some pretty awesome feats.

For example, athletes who want to complete distance events can go farther all while conserving energy on obstacles like hills through walking. In fact, many trail runners and ultra-marathoners use this method in their training and racing strategies. In the summer, too, I like to mix up my workouts on particularly hot days to include walking breaks. No matter where you are with your fitness, you really should give both walking and jogging a try for a number of reasons.

Last year, we gave you guys a plethora of short and sweet 20-minute walk/jog workouts, including intervals, climbs, and endurance builders. If you have a bit more time on your hands, try these extended versions (1 hour) for a fantastic sweat session that will leave you invigorated.

Extended intervals

  • Warm up with 5 minutes of easy walking
  • Alternate 2 minutes of jogging with 3 minutes of walking, repeat 5x
  • Alternate 3 minutes of jogging with 2 minutes of walking, repeat 5x
  • Cool down with 5 minutes of easy walking

Extended climb*

  • Warm up with 5 minutes of easy walking
  • Jog for 2 minutes, then walk a 2-5% incline for 3 minutes, repeat 5x
  • Jog for 3 minutes, then walk your max comfort incline for 2 minutes, repeat 5x
  • Cool down with 5 minutes of easy walking

*To do this workout, you’ll need a treadmill. If you don’t have access, just try jogging to short hills (or repeating a few) and walking up those hills. Doesn’t have to be exact, but try to get the times close.

Extended jogging endurance

  • Warm up with 10 minutes of easy walking
  • Jog for 10 minutes, walk for 5 minutes – repeat 3x (you can do it!!!)
  • Cool down with 5 minutes of easy walking

Especially if you’re going for that endurance builder, you might feel tempted after a while to cut out the walking portions entirely. If you’d like to try, here are some great tips to get you started. However, it’s also important to assess your individual fitness level and have a bit of honesty when it comes to your goals, your athletic background, and your predilection for injury.

Written by Ashley Marcin.

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