There’s no set amount of time you should spend on the run-walk stage. You might perform run-walk intervals for a few weeks to a few months, Norris says. When 1:1 run-walk intervals feel easy, gradually increase the time you spend on the running interval. One week, you might run for two minutes and walk for one, and the next, you might run for four minutes and walk for one.
Once you’re consistently able to run 10 to 15 minutes without walking, that’s a good sign you’re ready to nix the walking intervals entirely, Sekely adds. Of course, there’s nothing wrong with going back to walking if needed, even when you’re in the running-only stage. For example, you might need to add in some walking on days when you’re extra tired or tackling a longer distance than you’ve done before. Always listen to your body and spend a few moments walking if you need it.
Even if you’re comfortable running steady-state for an entire session, hold off on introducing speed work until you’ve been running for four to six months, Norris advises. “I tend to be on the conservative end here; however, this time frame allows the musculoskeletal system to adapt to the demands of steady-state running,” she explains. “An adapted musculoskeletal system means lower injury risk when introducing speed work.” During this period, your cardiovascular fitness will also improve, so if you wait it out, you’ll be able to tackle speed work with less strain, she explains. For the same reason, you may be best off skipping hill runs until your muscles, heart, and lungs are well-trained and ready to take on the challenge.
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