If you were using this ratio | Try this strategy |
R3min or more/W1min or less | R30sec/W30sec |
R1min/W1min or less | R15sec/W20-30 sec |
R30sec/W30sec or less | R10sec/W30sec |
R15sec/W30sec | R5-8sec/W30-40sec |
If there is still some irritation when making one of the adjustments, walk for two workouts and come back with R5sec/W55sec. If this aggravates the injury, see a doctor. If not, then do the next workout at R5sec/W55sec for the first 10 minutes and then move up to R10sec/W50sec for 10 minutes.
Principle: Even small amounts of running will maintain most of the adaptations of running. But if you drop back to short enough run segments, the walking can usually stop the irritation. You’re allowing the body to heal itself.