11km Walk Run Workout: Interval Training Session

Today’s exercise session was a mixed walk and run workout designed around intervals. The session started with a 1km walk, followed by a 3km run, another 1km walk recovery, a second 3km run, and finishing with a walking cool down for the remaining distance.

This combination of running intervals and walking recovery provided a great full-body cardio workout while allowing controlled effort throughout the session.

Workout Details

Distance: 11.06 km
Duration: 1 hour 17 minutes 14 seconds
Calories Burned: 854 kcal
Average Pace: 6:59 min/km
Average Heart Rate: 128 bpm
Maximum Heart Rate: 170 bpm

Walk Run Interval Structure

The workout followed a simple but effective interval format:

• 1 km: Walking warm-up
• 3 km: Running interval
• 1 km: Walking recovery
• 3 km: Running interval
• Remaining distance: Walking cool down

Using walking sections between runs helped manage fatigue while still achieving a strong overall distance and pace.

Heart Rate Training Zones

The session included a variety of effort levels, showing the impact of combining running intensity with recovery walking.

Extreme: 23 minutes
Anaerobic: 7 minutes
Aerobic: 11 minutes
Fat Burning: 33 minutes
Warm Up: 1 minute

The maximum heart rate of 170 bpm shows that the running sections provided periods of higher intensity, while the walking sections helped bring heart rate back down.

Pace Breakdown

The pace data shows the difference between walking recovery sections and faster running intervals:

• 1 km: 10:05 min/km
• 2 km: 5:02 min/km
• 3 km: 4:42 min/km
• 4 km: 4:36 min/km
• 5 km: 9:13 min/km
• 6 km: 4:54 min/km
• 7 km: 4:42 min/km
• 8 km: 5:00 min/km
• 9 km: 8:21 min/km
• 10 km: 9:48 min/km
• 11 km: 10:14 min/km

Workout Benefits

• Improves cardiovascular fitness
• Builds running endurance
• Burns a high number of calories
• Develops pacing control
• Combines strength and stamina training
• Provides a lower-impact alternative to continuous running

Final Thoughts

This 11km walk run workout was an excellent endurance session, combining faster running intervals with controlled walking recovery. Covering over 11 kilometres while maintaining an average pace of 6:59 min/km shows strong progress and a balanced approach to improving fitness.

Tracking distance, pace and heart rate makes it easier to measure improvements and plan future walking and running goals.