𝗥𝘂𝗻-𝗪𝗮𝗹𝗸 𝗬𝗼𝘂𝗿 𝗪𝗮𝘆 𝘁𝗼 𝗮 𝗕𝗲𝘁𝘁𝗲𝗿 𝗛𝗮𝗹𝗳 𝗼𝗿 𝗙𝘂𝗹𝗹 𝗠𝗮𝗿𝗮𝘁𝗵𝗼𝗻

Andrew Mackay · 2025-06-24T03:00:41.272Z

@everyone 𝗥𝘂𝗻-𝗪𝗮𝗹𝗸 𝗬𝗼𝘂𝗿 𝗪𝗮𝘆 𝘁𝗼 𝗮 𝗕𝗲𝘁𝘁𝗲𝗿 𝗛𝗮𝗹𝗳 𝗼𝗿 𝗙𝘂𝗹𝗹 𝗠𝗮𝗿𝗮𝘁𝗵𝗼𝗻 If you are just starting running again, or looking for a smarter way to build endurance then a run-walk might be your best strategy. Start with something repeatable like: • 2 minutes run / 1 minute walk • 3 minutes run / 1 minute walk You choose the number of reps you do – maybe you start with 10, which is simply 30 min, or I’ve used this for individuals that do this 30 times for 90 minutes. There are no boundaries! Then progress in two ways: • Shorten the walk time • Extend the run time Eventually, both shift over time—but there’s no rush. Some athletes train and race half and full marathons this way. And often outperform those who fade from a fast start. Here’s why it works: • Lowers injury risk • Keeps your form solid • Manages heart rate and fatigue • Keeps your pacing much more consistent for the duration • It makes the mental game easier by breaking up the challenge into small bite size chunks The goal? Run stronger throughout the session, not just at the start. Your pace might surprise you. If you want to rebuild your running duration or start to train for running for the first time, give this a try this week. If you’d like to learn about our Introduction to running, visit https://www.boostcoaching.co.nz/boostshop/introduction-to-run

Public Group

Boost Athlete Alliance

A place where individuals keen to learn about Swim, Bike, Run, or Triathlon come together to find resources & proven coaching advice.

469

Members

233

Posts

Admins

𝟯 𝗥𝗲𝗮𝘀𝗼𝗻𝘀 𝗬𝗼𝘂𝗿 𝗟𝗼𝗻𝗴 𝗥𝘂𝗻 𝗙𝗲𝗲𝗹𝘀 𝗦𝗼 𝗔𝘄𝗳𝘂𝗹 (𝗮𝗻𝗱 𝗛𝗼𝘄 𝘁𝗼 𝗙𝗶𝘅 𝗜𝘁)

𝗥𝘂𝗻-𝗪𝗮𝗹𝗸 𝗬𝗼𝘂𝗿 𝗪𝗮𝘆 𝘁𝗼 𝗮 𝗕𝗲𝘁𝘁𝗲𝗿 𝗛𝗮𝗹𝗳 𝗼𝗿 𝗙𝘂𝗹𝗹 𝗠𝗮𝗿𝗮𝘁𝗵𝗼𝗻

Did You Really Climb Everest on Your Easy Run?

𝗥𝘂𝗻-𝗪𝗮𝗹𝗸 𝗬𝗼𝘂𝗿 𝗪𝗮𝘆 𝘁𝗼 𝗮 𝗕𝗲𝘁𝘁𝗲𝗿 𝗛𝗮𝗹𝗳 𝗼𝗿 𝗙𝘂𝗹𝗹 𝗠𝗮𝗿𝗮𝘁𝗵𝗼𝗻