Besides improve speed and stamina, adding interval training during running – speeding up and slowing down at set times – can help you burn more calories. It’s good way to change your walking exercise into running. Here are two plans that you can try
For seasoned runners — go faster, stronger, longer (45 minutes).
1. Walk at a brisk pace for 3 minutes, and then run at an easy pace for 7 minutes.
2. Run as hard as you can for 2 minutes.
3. Run at an easy pace for 3 minutes.
4. Repeat steps 2 and 3 four more times.
5. Cool down with 7 minutes of easy running and 3 minutes of walking.
Your efficiency will improve and your speed will, if you focus on taking short, quick strides,
For newbie — Pick up the pace (30 minutes).
1. Walk at a brisk pace for 5 minutes.
2. Run for 3 minutes at a comfortable but challenging pace.
3. Power-walk for 2 minutes to catch your breath.
4. Repeat steps 2 and 3 three more times.
5. Walk at an easy pace for 5 minutes.
As you gain strength, spend more time running and less time walking. via