11.89 km Walk, Jog and Run Workout: Morning Session

11.89 km Walk, Jog and Run Workout: A Strong Morning Session

This morning’s workout was a rewarding mix of walking, jogging and running, covering 11.89 km in 1 hour 19 minutes and 17 seconds.

The session followed a simple pattern: walk, jog, run, jog, run, jog, run, jog, run, jog, walk. Instead of trying to run the entire distance at one pace, I used the slower sections as recovery before increasing the pace again.

My 11.89 km Workout

Here are the main statistics from the session:

• Distance: 11.89 km
• Duration: 1 hour 19 minutes 17 seconds
• Average pace: 6:40 min/km
• Average heart rate: 133 bpm
• Maximum heart rate: 168 bpm
• Calories burned: 926 kcal

Walk, Jog and Run Intervals

The workout started with a slower walking kilometre before moving into jogging and running intervals.

1 km – 9:32/km – Walk

I started with a comfortable walking kilometre to ease into the session.

2 km – 6:21/km – Jog

The pace increased into an easy jog, preparing me for the first faster running section.

3 km – 5:24/km – Run

The first proper running effort came in at 5:24/km.

4 km – 6:00/km – Jog

I backed off to a comfortable jog to recover before the next running effort.

5 km – 5:14/km – Run

The second running kilometre was faster, improving to 5:14/km.

6 km – 6:29/km – Jog

Another slower jogging kilometre provided recovery.

7 km – 4:52/km – Run

The pace increased significantly here, with the third running effort coming in at 4:52/km.

8 km – 6:07/km – Jog

I returned to a comfortable jogging pace before making another attempt to increase the speed.

9 km – 4:44/km – Run

This was the highlight of the workout. My fourth running kilometre was the fastest at 4:44/km.

10 km – 6:16/km – Jog

After the fast 9th kilometre, I slowed down again and continued with an easy jog.

11 km – 9:35/km – Walk

I finished the 11th kilometre with a comfortable walk.

Final 890 metres – 8:43/km – Walk

I completed the remaining 890 metres at a relaxed walking pace, bringing the total distance to 11.89 km.

My Running Pace Got Faster

The most encouraging part of this workout was the progression in my running pace.

The four main running efforts were:

• 3 km: 5:24/km
• 5 km: 5:14/km
• 7 km: 4:52/km
• 9 km: 4:44/km

Rather than slowing down as the workout progressed, I was able to increase the pace during each successive running section.

Going from 5:24/km to 5:14/km, then 4:52/km and finally 4:44/km was a great result for this type of session.

Heart Rate

My average heart rate for the workout was 133 bpm, while my maximum heart rate reached 168 bpm.

The fitness tracker recorded:

• Extreme: 16 minutes
• Anaerobic: 28 minutes
• Aerobic: 17 minutes
• Fat burning: 14 minutes
• Warm-up: 1 minute

These heart-rate zones are based on the settings and calculations used by the fitness tracker, so I treat them as useful training feedback rather than an exact measurement of physiological intensity.

Why I Like Walk, Jog and Run Workouts

I like this type of workout because it allows me to cover a longer distance while still including faster running.

The walking and jogging sections give me recovery between the harder efforts. This means I can push the pace during the running sections without having to maintain that intensity for the entire workout.

It also makes a longer session more varied. Instead of trying to maintain exactly the same pace for nearly 80 minutes, I can change the intensity throughout the workout and concentrate on each individual section.

A Nearly 12 km Morning Workout

Covering 11.89 km in 1 hour 19 minutes and 17 seconds made this a substantial morning workout.

The recorded calorie expenditure was 926 kcal, although calorie estimates from fitness trackers should always be treated as estimates rather than exact measurements.

The combination of walking, jogging and faster running gave me a good mixture of endurance and higher-intensity work.

Final Thoughts

I’m very happy with this morning’s session.

The distance was almost 12 km, the total exercise time was just under 80 minutes, and the running intervals became progressively faster as the workout continued.

The biggest positive was finishing the four running sections at 4:44/km, my fastest running pace of the session. Being able to increase the pace later in the workout is something I can build on in future sessions.

For now, this walk, jog and run approach is proving to be an enjoyable way to combine distance, recovery and faster running in the same workout.

11.89 km | 1:19:17 | 6:40/km average pace | 133 bpm average HR | 168 bpm maximum HR