Interval Run workout guide
3:1 Run/Walk Workout
Three minutes of running, then one minute of walking. This run/walk template keeps the same rhythm across the session.
What does 3:1 run/walk mean?
Run for three minutes, then walk for one minute. The ratio describes the time in each activity, rather than your speed or distance. This template repeats that pair and includes a walking break after the final run before the cool-down begins.
It suits runners who already feel comfortable with three-minute running periods and want scheduled walking breaks. If those periods are too long for your current plan, compare First Run, which pairs shorter runs with longer walks.
The NHS Couch to 5K guide uses running and walking to introduce beginners to running. That supports the general approach; the 3:1 timings here come from Interval Run’s own library and are not an NHS progression stage.
The exact workout sequence
Follow the rows in order. Repeat every step inside parentheses the stated number of times, including the recovery in each repeat.
| Step | Sequence | Time |
|---|---|---|
| 1 | 5 min warm-up | 5 min |
| 2 | 6 × (3 min run + 1 min walk) | 24 min |
| 3 | 5 min cool-down | 5 min |
- 5 min warm-up
- 6 × (3 min run + 1 min walk)
- 5 min cool-down
The app supplies timing and cues. It does not set your running speed or a personal training plan.
Keep the rhythm clear
Choose a pace that fits your plan across the running periods. Walking is an intentional part of this session, so you do not need to earn the break by running harder beforehand. The ratio stays constant even if your pace changes with the terrain.
A ratio alone does not set a weekly training load. Use your wider plan to decide when and how often to run, and allow for recovery between sessions.
Take this workout with you
Direct workout opening is coming in an app update. For now, update Interval Run and find this workout by name in Library.
After installing, return to this page for the exact sequence. Once direct opening is available, return here and tap Open again to select the workout.
Questions about 3:1 Run/Walk
Does 3:1 mean three miles running and one walking?
Here it means minutes. Each pair has a three-minute run and a one-minute walk. There is no distance target in this timer.
Does the last run have a walking break?
Yes. Every repeat contains both the run and the walk, including the last repeat. The cool-down is a separate step after that block.
Is 3:1 the best ratio for beginners?
There is no single ratio suited to everyone. This template assumes that three-minute runs fit your current ability and plan. The beginner run/walk guide explains how different ratios change a session.
Can I change the repeats?
Add the Library workout to your saved workouts to customize it, or use the advanced builder. Changes to repeats or preparation change the total duration.
More on run/walk intervals
Read the beginner run/walk guide for ratio examples and timer setup.