“Run Walk Intervals”
4 Sets: (2:30 On, 1:00 Off)
400m Run
Max Handstand Walk
*50ft lengths
*place cone every 10ft
*minimal 10ft distance
Here’s what I took away from it, both as an athlete and as a coach.
1. The run is the bigger piece of this workout.
Most of each round is spent running, so athletes who are strong runners have an edge. A 400 m run is short enough to feel manageable but long enough that you’ll pay for it if you push too hard. If the run were 200 m with more time left over, the workout would reward the handstand walkers much more.
2. Consistency beats a fast start.
It’s tempting to bank time on the first run, but the better play is a pace that leaves you some time on the clock without wrecking your breathing. In a gymnastics-based workout, expect some drop-off, but keep it to roughly 10-15% per round. Going 150, 130, 120, 100 is a smart pattern. Going 150, 75, 40 is not.
3. Breathing is the unseen skill.
Being able to breathe and stay composed while upside down is what lets you recover metabolically as you move. It’s a skill you can train, and it’s a big advantage once you have it.
Learn how to Handstand Walk more effectively here.
4. For intermediate athletes, break it up.
If you’re consistent at 10 ft at a time, break it into 10-ft sections. Don’t chase 50 ft unbroken just because you’re capable of it. If you miss a length, take an extra second and nail the next one. Over 500 ft total is a strong number even for high-level athletes, but a repeatable 300-400 ft will serve most people better than attempting more and blowing up.