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How much faster will I have to run during my running segments, when I take a walk break?

Posted Mar 11 2010 9:33am

This depends upon a lot of individual factors, especially the pace of the walk. In numerous surveys, we've found that most runners lose 10-20 seconds when they take a one minute walk break. Let's say that a runner has a goal pace of 10 minutes per mile. The standard run-walk-run strategy at this pace is (run 3 minutes/walk 1 minute).

Most of the runners I've monitored at 10 min/mi pace tend to lose about 15 seconds when they walk for one minute. This means that for every minute run, the runner only has to run 5 seconds faster. This has been very easy to do for the runners that I've worked with, when the pace is right, for the person, on that day.

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