Interval Run workout guide
Japanese Walking: the 3-Minute Interval Method
Japanese walking gives a walk a repeating rhythm: three minutes at an easier pace, then three minutes at a faster pace. The bundled Interval Run workout repeats that pair five times. This guide explains the pattern, what the research studied, and how to follow the preset without watching the clock.
What does “Japanese walking” mean?
The name commonly refers to interval walking that alternates easier and faster walking. Both parts are walking: the fast interval is not a cue to start running. The slow interval gives the next faster interval a clear starting point, so the session has a different rhythm from an uninterrupted brisk walk.
What the research actually studied
The 2007 interval-walking study followed middle-aged and older adults for five months. Its programme used repeated three-minute low- and high-intensity walks on at least four days per week. A single 30-minute app preset does not reproduce the whole programme or guarantee its results.
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 × (3 min slow walk + 3 min fast walk) | 30 min |
- 5 × (3 min slow walk + 3 min fast walk)
The app supplies timing and cues. It does not set your pace or a personal training plan.
How to read the preset
Start with the slow interval and follow every slow/fast pair in order. Five pairs make ten intervals and 30 minutes. The session ends after the fifth fast interval. There is no extra slow interval at the end, and no warm-up or cool-down is included in those 30 minutes.
The labels describe a change in pace, not a fixed speed or distance. Choose a route where you can change pace without rushing across roads or navigating obstacles. If you need to stop, the schedule is not a reason to ignore your surroundings. The timer cannot judge whether an effort is appropriate for you.
Set it up in Interval Run
Find Japanese Walking in the iPhone Library and review the sequence before starting. You can use the bundled workout or add it to your saved workouts for customization. Voice cues mark Slow Walk and Fast Walk so you can follow the transitions with your phone locked.
To use Apple Watch, save the workout on iPhone and sync it to your watch. Review the saved version if you changed any durations: a customized workout may no longer total 30 minutes. Library access and advanced editing depend on the app’s Pro features.
Take this workout with you
After downloading, find Japanese Walking in the app’s Library.
Use this guide to review the sequence before you start.
Questions about this workout
Does the app choose my walking speed?
No. It times the steps and announces changes. Slow and fast are cue labels; the app does not measure or prescribe the research study’s intensity targets.
Can I make the session shorter?
You can customize a saved workout to match an appropriate plan. Fewer pairs change the total time; they do not establish that a shorter session has the same effects as the studied programme.