I remember when I signed up for my first half marathon, I could barely run 1 mile. I was a walker and wanted an extra challenge. I had no idea how I was to finish 13.1 miles.
During my training, I was introduced to the Run Walk Interval Training Program. This method was created by former Olympian Jeff Galloway. His goal was to create a training plan that allowed anyone to finish a race with less fatigue along with eliminating running injuries.
By using the Run Walk Method you can:
- Increase overall mileage
- Increase speed
- Gain control over fatigue
- Reduce the chance of aches, pains, and injuries
- Allow faster recovery
2. For your walk portion, you should pump your arms so that your heart rate stays elevated. It will make an easier transition back to running.
So, how long do you run and walk? Use the following guides and adjust as necessary.
1. Find your pace. Jeff Galloway explains that the best way to find your pace is by using the Magic Mile formula.
Take your one mile time and adjust as follows:
add 33 seconds or your pace for a 5k
multiply by 1.15 or 10k pace
multiply by 1.2 for half marathon pace
multiply by 1.3 for marathon pace
2. Find your run-walk ratio based on your pace.
8 min/mi – Run 4 min, Walk 35 secs
9 min/mi – Run 4 min, Walk 1 min
10 min/mi – Run 3min, Walk 1 min
11 min/mi – Run 2:30 min, Walk 1 min
12 min/mi – Run 2 min Walk 1 min
13 min/mi – Run 1 min, Walk 1 min
14 min/mi – Run 30 sec, Walk 30 sec
15 min/mi – Run 30 sec, Walk 45 sec
16 min/mi – Run 30 sec, Walk 60 sec
Are you ready?! It’s absolutely okay to walk during training or a race. The Interval method is a fantastic tool and it works! Have you ever tried the interval method? Let us know how it worked for you!
Happy Racing! ~LaTasha, FunFIT owner