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The way I look at it, walk breaks are ideal when trying to achieve an intensity level that is somewhere between a walking and a running pace. Thus, the running should be slow and the walking brisk so that both the walking and running segments are as close to the desired intensity as possible. However, if you're going up a steep hill then a brisk walk might ...


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I have no hard data, but my experience is that a fast walk is best if you can do it. It keeps the heart rate elevated, but gives you a chance to take a breather and works some different muscles. The Zombie 5K app directly calls out fast walking most of the time (although it has some intervals in the early weeks where you alternate fast and slow walking). The ...



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