The Snake Run™ Interval Workout
NOTE: The Snake Run is an interval workout I designed as a progression from the Cycle Run. If you haven’t tried the Cycle Run yet, please read about it and start there.
The Snake Run™
You may be familiar with the Snake Run from my Treadmill Workouts article, but this workout is great for the roads too. In fact, the Snake Run is even more appropriate for roads than the treadmill because it is effort-driven. On the roads, our effort determines our pace. On the treadmill, the machine determines our pace.
Similar to the Cycle Run, in the Snake Run we are focused on working 3 different paces, and the paces change every 1 minute. The main difference is in the pattern of effort. The Snake Run steps up the pace and steps down the pace in a snake-like or “zigzag” pattern.
The Snake Run pattern can be repeated as many times as desired, and I always recommend at least 1-2km or 1mile easy jogging to warmup and cool down to bookend the workout.
Depending on the levels of effort used in the Snake Run, we can take two different approaches to this workout:
Speed Focus
This approach puts a greater emphasis on the fast 1 minute, and I consider it a speed workout. The 1minute easy (walking) and the 1minute easy/moderate (jogging) are both considered active rest, while the 1minute fast hard segment is the focus.
When taking this approach, you’ll have 3 minutes active rest between each 1 minute hard segment. A work:rest ratio of 1:3 is very favorable, you can afford to really challenge yourself in the hard 1minute.
In the Speed Focus I would generally recommend repeating the pattern for 3-6 “peaks” or fast 1minute segments. Assuming those fast 1minute segments are run with the appropriate intensity level, 3-6 peaks will be plenty.
Speed Focus
Emphasis on the fastest 1 minute interval as the “work.” The walk and the jog are considered active rest.
Strength Focus
Only the walk interval is considered rest. The effort is increased in the middle interval to make it part of a 3minute “work” segment.
Strength Focus
This approach emphasizes the moderate and the fast intervals combined as the 3-minute long work interval, while the 1minute easy is the rest. This work:rest ratio is 3:1 so I consider this more of a strength workout.
Note that the top effort level in the strength focus is only an E6, and that’s because we are also making the middle effort level part of the work, so it’s an E5. It’s not possible to hit the fastest 1minute interval as hard here because immediately after it, the pace is dialed down just one gear but is still work, and because the 1minute rest interval does not allow very much time to recover.
In the Strength Focus, I would generally recommend repeating the pattern for 6-8 “peaks” or “work intervals.” Because this approach is less intense, it is appropriate to do more repetitions.
Try It!
Interested in trying this workout? Need more guidance on how to incorporate the snake run and other workouts in a training schedule? Not sure how to reconcile perceived effort & paces on your watch?
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Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.