The POWER Run+Walk Protocol uses a structured combination of running and walking intervals to deliver a balanced approach to fitness. Unlike traditional running programs, this protocol emphasizes gradual progression, ensuring that small, incremental changes in workout intensity result in long-lasting fitness gains.
The program is designed with alternating periods of walking and running (or jogging), allowing users to progress safely with virtually no risk of injury.
Users experience success through many small changes — these may seem minor in the moment but accumulate over time to create MASSIVE fitness improvements!
The Protocol uses a level-based system that guides users from a true beginner stage to a fairly advanced endurance level. The journey consists of 100 levels, each representing just a slight increase in difficulty, perhaps 1-2% from your last “full level”.
At each level YOU CHOOSE how to introduce a small, manageable change: i.e. increasing running time, reducing walking time (breaks), OR adding intervals. This gradual progression ensures that users build fitness without the risk of injury or burnout. Specifically, at Level 1, users start with just 8 SECONDS OF JOGGING followed by 90 seconds of walking, then repeated for a total of 10 intervals. You can do that!
To advance to the next LEVEL, you must CHOOSE to –
Unlock your full potential with the app. Challenge yourself to reach the ultimate milestone — Level 100! Each step forward brings you closer to increased endurance and a fitter you.
The POWER Run+Walk Protocol is designed with flexibility and personalization in mind, making it accessible for various fitness goals
Burn calories consistently by gradually increasing activity.
Improve cardiovascular health safely, leading to better blood pressure control.
For those recovering from injury, the walking and running combination offers a gentle, progressive way to regain strength.
Whether you’re training for a marathon, half-marathon, or simply want to build endurance, the protocol helps you reach your long-term goals without injury or burnout.
The ultimate goal of The POWER Run+Walk Protocol is to guide users to Level 100 and beyond — a milestone that signifies peak fitness and endurance. By the time you reach Level 100 you’ll have the stamina and strength to complete long-distance events, such as a marathon or half-marathon, with relative ease!
This level is a true testament to the power of small, consistent improvements over time. We feature a Level 100 Club to celebrate those who reach this awesome milestone.
Once at Level 100, users can transition their current fitness level into specific race goals (half-marathon or marathon) using the app. The app will calculate the necessary intervals so users prepare perfectly for race day.
Achieve your health goals by following a structured, level-based fitness program designed for all fitness levels. Track your progress, unlock new levels, and personalize your workouts directly from the app!
The POWER Run+Walk Protocol is a structured fitness program designed to help individuals improve their endurance and fitness levels, whether they are beginners or experienced runners. It combines walking and running intervals, gradually increasing in intensity, to achieve long-term health goals such as weight loss, improved cardiovascular health, or training for a long-distance race (half-marathon or marathon).
The program follows a level-based system with over 100 levels. You begin with walking and light jogging intervals, progressing to more advanced running as your fitness improves. Each workout is designed to be flexible, allowing you to adjust based on your fitness level and goals.
No, the POWER Run+Walk Protocol is suitable for individuals of all fitness levels, especially beginners. The program starts with walking and incorporates light jogging to help you gradually build endurance and strength. You can go at your own pace and progress as you feel ready. If you are not ready to advance a level, you have several options to keep building strength.
It's recommended to complete 5 workouts per week for the best results. However, the program is flexible, allowing you to choose the frequency that fits your schedule. The key is consistency, and you can adjust based on your goals and available time.
All you need is a good pair of running shoes and comfortable workout clothing. The program can be done outdoors or indoors with a running track (or treadmill), so you don’t need any special equipment. A fitness watch can also be useful for reinforcing your progress and to track your recovery.
Yes, the POWER Run+Walk Protocol is effective for weight loss! By incorporating interval training, you can burn more calories during and after your workout. The program is designed to be flexible, allowing you to adjust your intensity based on your weight loss goals.
If you finish a level without cheating, you're ready for the next full level! You can move on to the next level when you feel comfortable with the current intensity and are able to complete the workout without any strain whatsoever. Listen to your body and progress at your own pace. Many times advancing a SUB-LEVEL makes more sense (i.e. half or quarter-length).
The program is designed to be flexible, so if you miss a workout or fall behind, you can simply pick up where you left off. There's no rush to progress through higher levels — consistency is key, so even if you have to repeat a level (using SUB-LEVELS) multiple times, you’ll continue improving your fitness over time.
©2024 Design by Alestra Solutions All rights reserved.
