The work-heavy end of the hub: a five-minute warmup walk, then six rounds of a two-minute run against a single minute of walking, closed by a five-minute cooldown walk — 27:00 in all, with twelve minutes of running inside it. A 2:1 run-to-walk ratio, the mirror image of the recovery-heavy [30/60](/run-walk-timer/30-60).
Two minutes is long enough that it stops being an interval and starts being a tempo effort — you settle into a steady, sustainable pace rather than attacking it — and a single minute of walking is just enough to reset before the next run. Reach for it once the 1:1 [jeffing](/run-walk-timer/jeffing) runs feel easy and you want to spend more of the session actually running. Open the preset in the editor to add rounds or stretch the runs.
The Galloway run-walk-run method at an even 1:1: ten rounds of 1:00 running and 1:00 walking, with five-minute warmup and cooldown walks. Take the walk breaks from the start — they keep the running fresh.
Speed play: a varied mix of surges, sprints, and easy stretches between a warmup and cooldown jog. Commit to the hard efforts and treat the easy running as real recovery.
The Bangsbo protocol: three five-minute blocks of 30s jog / 20s moderate / 10s near-sprint, repeated five times each, with a 2-minute walking recovery between blocks and a warmup and cooldown jog.
A recovery-heavy 1:2 ratio: twelve rounds of 0:30 running and 1:00 walking, with five-minute warmup and cooldown walks. The gentlest start in the hub — keep the runs easy.
The 60/120 sprint protocol: eight rounds of a hard 1:00 run with 2:00 of walking recovery, plus five-minute warmup and cooldown walks. Run the efforts strong and controlled — the long walk is there so each one counts.