Walking is an essential component of the run/walk method, but if your walk intervals are too slow, you may find yourself falling behind your target pace or struggling to transition back into running. By increasing your walk pace, you can maintain momentum, improve efficiency, and recover more effectively between running intervals. In this guide, we’ll cover why walk interval pace matters, how to assess your current pace, and strategies to boost your walking speed.

Why Walk Interval Pace Matters

The run/walk method is all about balance—recovering enough during your walk intervals while keeping a steady overall pace. If your walk pace is too slow, you might:

• Lose momentum and struggle to maintain your goal pace.
• Find it harder to transition back into running.
• Reduce overall efficiency, leading to greater fatigue.

On the flip side, a purposeful and efficient walk pace helps you:

• Maintain a more consistent overall pace.
• Improve endurance by keeping your body moving efficiently.
• Recover actively without sacrificing too much time.

Walking with intention—not slowing to a casual stroll—ensures you stay in control and on track.

How to Assess Your Current Walk Pace

Before you start making improvements, it’s important to understand your current walk pace. Here’s how to measure your baseline:

1. Track Your Pace: Use a GPS watch or running app to measure your speed during walking intervals. Aim for a consistent effort rather than a relaxed stroll.
2. Check Your Cadence: Count your steps per minute (SPM) during your walk breaks. A brisk walking cadence typically ranges between 120–135 SPM.
3. Evaluate How You Feel: Does your walk feel efficient, or are you sluggish? Understanding your comfort level will help you set improvement goals.

5 Tips to Increase Your Walk Interval Pace

If you want to walk faster and more efficiently during your run/walk training, try these five practical strategies:

1. Practice Brisk Walking Form

• Keep your posture tall with relaxed shoulders.
• Swing your arms naturally and rhythmically to propel yourself forward.
• Land on your heel and roll through to your toes to generate a strong push-off.

2. Add Power to Your Steps

• Walk with intention—push off with your back foot and focus on covering more ground per step.
• Avoid shuffling or taking small, inefficient steps.

3. Increase Your Cadence Gradually

• If your cadence is around 100 steps per minute, aim to increase it by 5–10 steps per minute.
• Use a metronome app or upbeat playlist to help you maintain a faster rhythm.

4. Incorporate Speed Walking Drills

Dedicate specific training sessions to walking pace improvement:

• Walk briskly for 3 minutes, then slow down for 1 minute. Repeat 5–6 times.
• Walk uphill to build strength and efficiency.

5. Strengthen Your Legs and Core

A strong lower body and core contribute to a more powerful walking stride. Add these exercises to your weekly routine:

• Lunges
• Squats
• Calf raises
• Planks

Common Mistakes to Avoid

When working on increasing your walk pace, be mindful of these common errors:

1. Overstriding: Taking overly long steps can reduce efficiency and cause strain. Focus on short, quick steps instead.
2. Tensing Up: Avoid clenching your fists or stiffening your shoulders, as this wastes energy. Stay relaxed and fluid.
3. Skipping Walk Training: Brisk walking is a skill that requires practice. Be consistent with incorporating walk-specific drills into your routine.

Measuring Your Progress

Tracking your improvements will keep you motivated and ensure you’re on the right track. Use these key metrics:

• Pace Improvement: Monitor changes in your average walking speed over time.
• Overall Run/Walk Pace: Notice how faster walking intervals affect your total pace.
• Recovery Efficiency: Assess whether you feel more recovered and ready to run after faster, more purposeful walk intervals.

Even small improvements in walk speed—such as increasing by 0.2–0.3 mph—can make a noticeable difference in your training and race performance.

Final Thoughts

Increasing your walk interval pace is all about moving with purpose and efficiency. Walking isn’t just a break from running—it’s a critical component of your overall endurance and race strategy.

To take your training to the next level, check out my Run/Walk Mastery Course, designed to help you maximize your run/walk intervals and improve your overall performance. Don’t forget to listen to the Run Strong Run Podcast for more expert insights and practical tips. Plus, grab your FREE Speed Walking Guide to help you refine your technique and build confidence in your walking intervals.

Be patient, stay consistent, and celebrate small victories along the way. Every step, whether running or walking, gets you closer to your goals.

Looking for more expert guidance? Visit Run Strong Run for additional training resources, coaching programs, and inspiration to help you run strong and walk with purpose!