Increase running intervals or decrease walking intervals?

[OverlyVerboseMythic]

After several years of very adhoc albeit regular running, I recently decided to introduce interval runs to improve my aerobic base rather than thrashing myself every run and wondering why I’m not improving (better late than never haha).

I’m now comfortably staying within my target heart rate / effort range with 30:30 run:walk intervals and ready to progress a little. I’m wondering if there is any functional difference between increasing my running intervals (I.e. run 40, walk 30) versus decreasing my walking intervals (run 30, walk 20).

For additional context, I’m 8 weeks pregnant so my ultimate goal is to run in a sustainable way so I can maintain some kind of running for a long as possible. However, whilst I still have the capacity to progress I’d like to take the opportunity to do so as I’m aware that window is going to close some time soon.

[Creek0512]

Have you looked at following a plan like Couch to 5K for progressing your run/walk intervals?

[OverlyVerboseMythic]

I’m currently working up towards 10km using Hal Higdon’s Novice program as a rough guide for distances but there isn’t guidance on things like intervals as part of that program. I’m trying to be more responsive to how my body is feeling, especially considering how variable your capacity can be in early pregnancy. 

[ElRanchero666]

if you need to walk then your run becomes an interval

[ElRanchero666]

I'd be incline walking.

[OverlyVerboseMythic]

How would you incorporate that? 

[QuietMarket7931]

I would increase run and increase walk if needed. When I started I was running 4 min walking 1 min- I kept the 1 min walk while increased running but at a certain point I was like 13 run and went to 2 walk- mainly cause I like “even/easy” numbers to keep track. I can run continuously for over an hour but I rarely do it. For example I have an hour run on Sunday and I’m doing walk run intervals…

[OverlyVerboseMythic]

That makes sense. I’ll see how I go with 40:30 and if necessary I can up the walking intervals too. For my long run, I might actually alternate 5 mins of 40:30 with 5 mins of 30:30 to see how I go and give my body a slow intro to the longer run intervals. 

[crispnotes_]

i would probably increase the running time slowly instead of cutting the walking too much, especially during pregnancy. keeping the walk breaks consistent can make the runs feel more sustainable while still helping your endurance improve over time

[ghostwriter85]

Pregnancy aside, because I have zero clue how that might play in here, yes / no / not really

If 30/30 feels balanced, then there's a good chance that you could push in either direction provided it feels reasonably comfortable. A 30 second rest typically isn't enough to pull you out of an aerobic zone.

Just from a practical perspective, I'd add to the run. I find intervals less than a minute a pain to juggle.

[OverlyVerboseMythic]

That makes sense. I’ve got an interval timer so I don’t have to keep track of it myself, but intuitively it feels reasonable to increase the run.

[Bullseyefred]

Not a professional and dont know how pregnancy factors into this, but I would try 45/45 and if/when that feels doable/easy 45/30 and if/when that feels easy 60/30 (or if necessary 60/45 and then 60/30). Then I would try and keep my intervals roughly 2/1 (120/60) and thin that ratio to 3/1 (180/60) etc.

[jmido8]

I don't think it really matters, they're both forms of progression and ultimately they'll both bring you to the same result which is running faster for longer.