Run Stronger This May with Run/Walk Workouts to Help You Stay Consistent

This May, we are excited to introduce four new workouts to the Workout Library built around a proven approach to training that helps runners manage effort and build endurance: run/walk workouts.

These workouts are inspired by legendary coach Jeff Galloway, a former Olympian who popularized the run/walk method for distance training. His approach has helped thousands of runners manage fatigue, reduce injury risk, and sustain stronger efforts across distances from the 5K to the marathon.

Let’s dive into the new workouts released to the Workout Library this month. 

Go Farther With These Run/Walk Workouts

Each workout released this month is designed to help you manage fatigue, control effort, and build endurance over time. By alternating between running and walking, you reduce accumulated fatigue, recover more effectively between efforts, and stay consistent in your training—so you can go farther without breaking down.

• 5K Run/Walk Intervals: You will start with a 20 minute warmup that builds from walking into run/walk intervals, finishing with short strides to get your legs ready for faster running. Then, you will run eight sets of 400 meters at 5K effort with a 200 meter walk between each rep. Finish with a 15 minute cool down made up of run/walk intervals.
• 10K Run/Walk Intervals: You will start with a 22 minute warmup that begins with walking, then builds into run/walk intervals, finishing with short strides to get your legs ready for faster running. Then, you will run twelve sets of 400 meters at 10K effort with a 200 meter walk between each rep. Finish with a 15 minute cool down made up of run/walk intervals to gradually bring your effort back down.
• Half Marathon Run/Walk Intervals: You will start with a 22 minute warm up that begins with walking, then builds into run/walk intervals, finishing with short strides to prepare your legs for sustained efforts. Then, you will run eight sets of 800 meters at a half marathon effort with a 2 minute walk between. Finish with a 10 minute cool down of run/walk intervals to gradually bring your effort back down.
• Marathon Run/Walk Intervals: You will start with a 19 minute warm up that begins with walking, then builds into run/walk intervals, finishing with short strides to prepare your legs for sustained efforts. Then, you will run five sets of 1 mile repeats at marathon effort with a 4 minute walk between each rep. Finish with a 10 minute cool down of run/walk intervals to gradually bring your effort back down.

Unlock the Full Workout Library with the Stryd Membership

Explore the full Workout Library with structured run/walk sessions designed to help you train with purpose, build confidence, and make every run count, along with 300+ other workouts.

Whether you're getting started or leveling up, every workout meets you where you are.

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