On any given afternoon at the track, you will see runners in the first few lanes finishing a fast interval, then casually chatting with each other as they slow to a jog before taking off again like gazelles. In the middle lanes, we notice others who, after completing a circuit, clasp their hands on their heads while easing into a short walk before gathering the motivation and fortitude to complete another lap. Then we watch others stagger uncomfortably to the side of the oval, grab the fence and gasp desperately for air, before finally raising their wild eyes, glaring at the track and dashing off again.
Speed workouts, or high-intensity interval sessions, performed on the road, track or trails, can result in performance-enhancing effects such as an improved lactate threshold, increased aerobic and anaerobic endurance and a higher VO2 max capacity. In other words, improved fitness to help you crush your next PR. Structured recovery during these workouts is crucial in order to ensure you are getting the desired results from each workout. But should you walk during these recoveries, or opt for an easy jog? Should you stop moving altogether?
Walking during a speed session or track workout is not a sign of weaknesses, and instead can help you nail your pacing for each interval. As long as you stay moving during the recovery period, how you choose to move isn’t too important. Jog if you can, walk when you want to and try to avoid collapsing on the side of the track.