When I first started running, I trained exclusively on the treadmill. I had no idea how to pace myself outdoors, and when I finally tried it, I crashed fast. My breathing was off, my pace was all over the place, and I honestly thought, “Maybe I’m just not cut out for this.”

Then I discovered run/walk intervals, and everything changed.

Whether you’re brand new to running, coming back from a break, or just want to enjoy your runs more, run/walk intervals give you structure, confidence, and a way to train smarter - not harder.

Why Run/Walk Intervals Work

They Take the Pressure Off

Running nonstop can feel intimidating when you’re starting out. With intervals, you get built-in breaks, which make the process feel way more doable - especially on tough days.

They Build Endurance Without Burnout

Walk breaks give your heart rate a chance to come down and your legs time to recover. You’ll be amazed how far you can go when you train this way consistently.

They’re Mentally Game-Changing

Instead of focusing on miles or pace, you’re simply focusing on the next 30 seconds, 3 minutes, or whatever interval you’ve chosen. It keeps your brain engaged and reduces overwhelm.

They’re 100% Legit (Even for Olympians)

It’s easy to feel like you’re “not a real runner” if you use walk breaks - but that’s just not true. Even Jeff Galloway - an actual Olympian - uses run/walk intervals in his training and coaching. If it's good enough for him, it’s good enough for us!

How to Use Run/Walk Intervals

You can customize intervals to fit your fitness level. Here are some common ones I’ve used or recommended to clients:

30/30 – Perfect for beginners just starting out
60/60 or 90/60 – Great for building consistency
3/2 – This is what I use now for most of my training runs
4/1 or 5/1 – Good for runners aiming to build more continuous time on their feet

You don’t have to guess when to switch. I use the Garmin Forerunner 265 (affiliate link) because it lets me set custom intervals so I never have to think about it mid-run.

No watch? No problem. The Seconds App is another great option. It lets you create interval timers right on your phone for walk/run workouts.

Not Sure Where to Start?

I’ve created a beginner-friendly training plan that walks (and runs 😉) you through a full 12-16 weeks of run/walk intervals. It’s perfect for new runners or anyone coming back after time off.

You’ll get:

Weekly training schedules with progressive intervals
Tips for pacing, recovery, and motivation
Built-in rest and recovery weeks
Injury prevention and warm-up guidance
Printable weekly journal pages to track your progress

Download the plan here and let’s get you running with confidence - one interval at a time.

Final Thoughts

You don’t need to run the whole time. You don’t need to be fast. You just need to keep showing up.

Run/walk intervals helped me fall in love with running - and they’ve helped so many of my clients feel strong, capable, and proud to call themselves runners.

So the next time you catch yourself thinking, “I’m not a real runner,” remember: real runners walk too.

Need support? I offer 1:1 coaching with customized plans and check-ins to help you feel confident, stay motivated, and hit your goals - whether you’re training for your first race or just want running to feel fun again.

Run/Walk Intervals: Why They Work and How to Use Them