11.98km Run-Walk Interval Training Session Builds Speed and Endurance
Today’s 11.98km interval session combined five fast 1km efforts with walking recovery, finishing strongly with the quickest kilometres of the workout and demonstrating improving endurance.
Run-Walk Interval Session
Today’s training session was all about building endurance while adding quality speed work. The workout consisted of a 1km walk to warm up, followed by five repetitions of a 1km run and a 1km walk, before walking the final section to finish the session.
Session Summary
- Distance: 11.98 km
- Time: 1:30:25
- Average Pace: 7:33/km
- Average Heart Rate: 114 bpm
- Maximum Heart Rate: 150 bpm
- Calories Burned: 932 kcal
Split Times
Split Times
- 1 km: 10:04 (walk)
- 2 km: 5:12 (run)
- 3 km: 9:12 (walk)
- 4 km: 4:56 (run)
- 5 km: 9:21 (walk)
- 6 km: 5:00 (run)
- 7 km: 9:10 (walk)
- 8 km: 4:46 (run)
- 9 km: 9:04 (walk)
- 10 km: 4:45 (run)
- 11 km: 9:22 (walk)
- 11.98 km: 9:23 (walk to finish)
A Strong Finish
The most encouraging part of the session was that each fast kilometre remained consistent and even improved as the workout progressed. After opening with a 5:12/km effort, the final two running kilometres were completed in 4:46/km and 4:45/km, showing there was still plenty left in the legs despite the accumulated distance.
With an average heart rate of 114 bpm and a maximum of 150 bpm, the walking recoveries allowed me to maintain quality throughout the session without overreaching. It made for a balanced workout that developed both aerobic fitness and speed endurance.
Looking Ahead
Sessions like this are an important part of my training plan. The combination of controlled recovery and faster running helps improve pacing, endurance and confidence, while reducing the risk of doing too much high-intensity work in one go.
Overall, it was a satisfying workout and another positive step towards becoming a stronger and faster runner.
