Do you ever pass a runner that’s walking and assume they must be injured or in pain? Then a few miles later they pass you…then start walking again…what on Earth is going on?!
You’ve likely heard of the run/walk method, but maybe you’re of the mindset that it’s just for beginners or not for serious runners. After talking to many runners and coaches, I’d beg to differ…so what’s behind this run/walk method that has made it so popular?
Let’s take a look…
According to Jeff Galloway, the one who really popularized the run walk method:
“Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.”
Important to note this is not the walk once you get tired method, this is the run-walk the entire time method to help prevent that feeling of fatigue. During the walk breaks your body creates endorphins that allow you both mentally and physically to recover.
GALLOWAY METHOD PRINCIPLES
While Galloway is certainly not the first to utilize run-walk, he has made it popular and “acceptable”. Showing that his method of interval running reduces overall impact on the body allowing many people to run farther and/or faster. Here are some keys to this method:
- Basic: Every run is a combo of a run followed by a walk interval and repeat
- Interspersing intervals of walking and running, you can avoid injury and fatigue
- Don’t split up the long run – it’s about practicing time on your feet
- Doesn’t promote cross training, except aqua jogging
- 3 days of run-walk and one day of walking
- Very little speed work
Select Your Pace
One key element of the program is running a “magic mile” to determine the appropriate training pace for your workouts. Perform by running a hard mile and then using this formula {read complete instructions}:
Add 33 seconds for your pace for a 5K
Multiply by 1.15 for 10K pace
Multiply by 1.2 for half marathon pace
Multiply by 1.3 for marathon pace
Run-walk ratio guideline as provided by Galloway {run:walk} in minutes unless otherwise noted. The run walk intervals will change you as you decide what feels best for you. Many runners start with the 1:1 ratio and move all the way to 8:1.
8 min/mi—4: 35 seconds
9 min/mi— 4: 1
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec
Magic Mile for Paces
Jeff Galloway training has come up with a calculator from his Magic Mile. Where you do a solid warm up and then run your hardest mile and use that time to calculate your paces.
5k pace: Add 33 seconds to your magic mile
10k pace: Multiply your magic mile time by 1.15
Half: Multiply your magic mile time by by 1.2
Marathon: Multiply your magic mile time by by 1.3
Tips to implement run walk:
- Utilizing a basic GPS watch like the Garmin 10 can make this process easier
- Set your watch to beep or vibrate on each interval
- This allows you to focus on the run without constantly checking the time
- If running with a group, just do your thing, don’t worry about others
- Be consistent with the walks to truly increase your endurance
While these are the basic guidelines, I think this is a lot about testing what works best for you. Training in Miami, the majority of marathon runners there used this to combat the heat and over time, many transitioned to roughly a 1 minute walk per mile.
Since a lot of them ran 7, 8 or 9 minute miles that meant a ratio of 6:1 or 7:1. Play with it to find the rhythm that feels best.
Run Walk Training Plan
If you’re trying to figure out how to put together a training plan for the run/walk method, honestly it’s pretty much the same as all beginner marathon plans.
You’re still focusing on the same long runs, weekly speed workouts and cross training. You’re just utilizing a slightly different pacing tool than you will with other programs like the Hanson method.
Resources
Website – Galloway’s website has a ton of information
Book – The Run-walk-run Method by Jeff Galloway
Benefits of adding a walk to marathon training
Results From Real Runners
What better way to decide if a plan will work than hearing from people who have used it.
Pam of We Run Disney
I have enjoyed great results using this method. My most recent accomplishment was qualifying for the Boston Marathon on March 16th using the 4/1 run/walk.
Laura of 50 by 25
For me, the biggest benefit of Galloway’s method is that it provides structure to walking. There are races where I just can’t run the whole way, but sometimes if you start walking, it’s hard to motivate yourself to go back to running. By providing strict run/walk intervals, you take the choice out of it, and just do what you’re told.
Angie
Was skeptical of the program, but decided to test it out with nearly immediate results.
- March 05, 2011- Distance: 14 miles, Duration: 2:40:24, Avg Pace: 11:26 {without intervals}
- March 19, 2011 – Distance: 16 miles, Duration: 2:46:46, Avg Pace: 10:24 {with intervals}
Who Should Try Galloway Method
Are you a good fit for the run walk method? Here’s a few ways to know:
- Bonking repeatedly on long runs
- Have hit a wall with increasing distance
- Training in very high temperatures {provides body time to cool}
- Those not recovering well from long runs
- Newer runners looking to build confidence
- Senior runners concerned with overuse injuries
- Heavier runners needing to reduce impact of running
- Anyone feeling high fatigue throughout training
Who shouldn’t try this plan?
Realistically it can work for anyone, but if you are really focused on a time goal it may be mentally much harder to stick to the training. Additionally runners like myself who find that walking some encourages them to walk more might also be side tracked with this method. While I have definitely found it helpful in the Florida humidity, it’s not a method I could use daily.
Contributors
Laura Skladzinski has completed over 100 marathons across the country. Her philosophy of training/running is that you have to adapt to what works for you, and if your plan isn’t generally enjoyable/sustainable, you need to pick a new one.
Pam of www.werundisney.com has been running for almost 4 years and in January completed the Dopey Challenge ( 4 races in 4 days including a 5k, 10k, half and full marathon) at Walt Disney World to celebrate her 60th birthday with my daughter.
As noted, I’ve been reviewing all the different methods of marathon training this week! View all the plans and find out how to pick the right one for you >>>
Have you tried the run/walk method?
What advice would you give someone considering it?
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