It’s easy to say you want to fulfill a major fitness goal, but it’s another thing to actually follow through. A run/walk program can help you bridge the gap between your potential to meet that goal—and actually doing so. That’s because it eases you into a regular routine suitable for any fitness level.
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We spoke with expert coaches to unpack all the benefits of goal-setting, how to set goals for a run/walk program, and some ideas for the year ahead.
What are the benefits of setting goals for a run/walk program?
If you’re struggling to find a way forward, setting a goal can help you find a clear path to follow. Dana Klein, certified running coach and owner of that provides specific daily and weekly workouts so that you don’t do too much too soon, We may earn commission from links on this page, but we only recommend products we back motivated.
All About the Run/Walk Method run/walk method with the aim to recover from or prevent injury. Jeff Galloway, run coach and creator of the run/walk method, explains that runners will often set the goal to make it through three months of consistent run/walk training without getting injured.
What’s more: Having a goal allows you to only pour energy into one measure of progress at a time and limit distractions, says Danielle Hirt, Run a Faster 5K with Run/Walk Intervals run one mile Fastest Marathon Runners endurance. along the way get you faster.
That might look like starting with?
1. Determine What You Want to Achieve
There are many different reasons runners utilize the run/walk method, so you likely already have a sense of what your purpose is. Some of the most common goals that Galloway sees in his runners, though, is to run/walk farther distances, get faster, improve running form, recover Summer Running Gear.
It’s also important to align your goals with your inner purpose in order to stay connected to the work you’re doing, says Klein. Whether you want to improve your fitness level, train for a race, or simply relieve stress and anxiety, your “why” can guide you toward finding the right objective and then staying motivated to meet it.
2. Make a Plan
The key to success: safe and manageable progressions, which means taking things slow. That might look like starting with 20-minute runs, and after a week or three, progressing to 30 minutes.
Galloway explains that most runners benefit from following a training plan that provides specific daily and weekly workouts so that you don’t do too much too soon.
For example, Runner’s World's A Part of Hearst Digital Media range from six to 26 weeks long tailored to beginners and more advanced athletes, as well as distances from the 5K to the marathon.
The right training plan will look different for everyone, so choose the type of plan that suits your personal goal. “The beauty of running is that each one of us decides how we want to do it,” says Galloway.
How to Master the 5k time-on-foot Exactly How to Progress Run/Walk Intervals overuse injuries and advance slowly. For example, start with 15 to 20 minutes of run/walk interval sessions two to three times a week, not on consecutive days, she says. Then lengthening the running intervals until you’re going nonstop.
3. Celebrate Your Accomplishments
Your larger goal is likely supported by milestones throughout your training, like shaving seconds off a mile time trial or extending your run intervals for longer than 30 seconds. Celebrate those small wins! And then, when you get to the very end of a training plan, celebrate some more!
Acknowledge your achievements and continue to reflect on the work it took to get you there, says Hirt. She suggests celebrating with something tangible, like a purchasing a new pair of shoes, running clothes, or registering for an exciting race.
4. Build on Your Progress
Your run/walk journey shouldn’t start and end with just one goal. You’ll likely want to keep progressing, and continuing to set new goals is a great way to do that.
After you have taken a moment to celebrate your accomplishment, review what you liked about your goal, explains Hirt. “Maybe your goal is to run/walk three times per week for 30 minutes. Once you achieve this, you may want to set a new goal to make one run a little longer or increase your speed,” she says.
How do you know if you’re advancing toward your run/walk goal?
You know you’re on your way to reaching your goal when you’re more consistent, your times are faster, you’re able to run farther and walk less, and you begin to feel more energized.
As you become more consistent, Galloway explains, you’ll find yourself checking off two to three workouts each week and skipping runs less frequently.
Time trials also help you test your speed throughout a training cycle and help you monitor your progress. Unique to Galloway’s run/walk program, the “magic mile” is an assessment tool that runners can use to identify points of progress or areas in need of growth.
What are the benefits of setting goals for a run/walk program intervals that you’re most comfortable using, and see how long it takes to complete that mile. Runners typically start to see faster times after the first three magic miles, Galloway notes, and each one leads to a better understanding of what to expect in a race.
Hirt explains that watching metrics build—whether that’s pace, distance, or time on feet—can indicate that you’re making progress, but it’s also important to pay attention to how you feel. If you feel more confident, motivated, and capable of reaching your goal, then it’s likely within reach.
What do you do if you don’t reach your run/walk goal?
If you struggle to meet your goal or you’re just not there yet, don’t panic. “If you miss your goal, don’t change the goal but change the timeline,” says Hirt. She recommends assessing what went wrong, identifying what barriers may have stood in the way of you meeting the objective, and finding a way to break those barriers down.
You might consider changing your run/walk strategy, according to Galloway. For example, if you’ve been running for 60-second intervals and walking for 30, you might try running for 45 seconds instead to see if that improves your speed or endurance. Adjusting the run interval by just five seconds can make a big difference. “That is what run/walk is all about,” Galloway says. “It’s allowing each person to gain control over their running, to know what they’re doing, and then to be able to make adjustments when things are simply not working out.”
Klein agrees, pointing out that runners often struggle to reach their goals because they set unrealistic expectations, train inconsistently, or get hit with external factors out of their control, and that’s okay. She suggests breaking the goal into more manageable steps, seeking support from a coach, friend, or running group, explains that goals give you a purpose, and keep you setbacks What are the benefits of setting goals for a run/walk program.
“Use the experience as a learning opportunity and set a revised goal that feels achievable and motivating,” says Klein.
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Kristine Kearns, a writer and avid runner, joined Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.
