As a dedicated run/walker for years, my training was largely based on two speeds: a hard pace for running and an easy pace for walking. Initially, this simplistic approach worked well for me.
However, my disinterest in heart rate zone training was evident. I dismissed the notion that, as a run/walker, such training methods could apply to me.
Recently, I realized this viewpoint had hindered my progress. My attempts to increase speed faltered—my runs at 4:00 minutes, pacing 5.0 mph, still felt excessively strenuous, while my 3.7 mph walks remained comfortably easy.
Many in the run/walk community forgo heart rate metrics, commonly relying on a Magic Mile to structure their interval training. Unfortunately for me, my consistent times of 16 to 17 minutes for this mile indicated stagnation.
An enlightening conversation with Heather Milton, cofounder of Master My Run, transformed my approach. Milton suggested that I was pushing too hard during my run intervals, resulting in my workouts feeling like a series of sprint sessions. Slowing down during long runs and accelerating during shorter ones could yield better long-term results for speed and fitness.
Run coach Laura Norris echoed these sentiments. She emphasized that adopting a run/walk strategy doesn't negate workout intensity; rather, the key lies in maintaining the appropriate pace during runs. “Easy workouts shouldn't become an array of hard intervals,” Norris noted.
To pivot towards heart rate zone training, I consulted Chris Twiggs from the Jeff Galloway team. He clarified that it’s about modulating run/walk intervals to stay within specific heart rate zones. This may necessitate slower intervals during zone 2, coupled with increased speed in zones 3 and 4, allowing for greater adaptability in training.
I discovered this could lead to breaking traditional run/walk rules.
“We typically recommend 30-second walk breaks,” Twiggs explained, “but if you find yourself slipping out of zone 2, feel free to extend walk breaks, even up to two minutes.” Adapting this strategy can be highly effective for heart rate management.
Empowered by these insights, I began to adjust my intervals throughout each session.
My Outcomes with Run/Walk and Heart Rate Training
At the beginning of my two-week journey, I identified my heart rate zones while running on the treadmill:
- Zone 2 walk pace: 3.5 mph (121–130 bpm)
- Zone 3 walk pace: 3.7 mph (130–139 bpm)
- Zone 3 run pace: 4.2 mph (130–139 bpm)
- Zone 4 run pace: 4.5 to 4.8 mph (139–148 bpm)
- Zone 5 run pace: 5.0 mph (148–157 bpm)
To align with my zones, I varied my run/walk ratios for each session. For instance, on Thursday of Week 1, I slowed down in zone 2 and increased walking duration. Conversely, on Monday of Week 3 during zone 3, I accelerated and reduced walking intervals. Every session required unique adjustments, all while monitoring my heart rate.
The results were promising! Within weeks, my paces improved, most notably, a 0.2 increase in zone 5 run pace. Remarkably, my heart rate remained stable, indicating I had successfully overcome my fitness plateau. More significantly, I gained a deeper understanding of the intensity of my workouts, developing a greater tolerance for hard runs.
Integrating heart rate zone training into my run/walk routine substantially impacted my fitness and bolstered my motivation for future workouts. I now approach training with a clear strategy for heart rate management during my intervals.
My prior frustrations about improving my fitness at this stage of my life have dissipated, replaced by excitement for each workout. This new perspective is invigorating and brings renewed joy to my routine.
Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. A certified run coach who has practiced yoga for many years, she also loves to lift weights, dance, and go for long walks with her hound dog, Dolly.
