Run/walk/run training method?

[Triumph]

Anyone used this method to prep for a race? I'm trying to figure out the run/walk ratios using the calculators I can find online and on Jeff Galloway's website.
http://www.jeffgalloway.com/resources/gallracepredict.html

I run right now usually a 9:45-10 minute/mile pace for 4-5 miles depending on how I feel that day. This is straight running, no breaks. So I'd like to incorporate the walking breaks into my schedule to improve my distance. I'm confused with these numbers though because a 10 min/mile pace with walking breaks is no longer a 10 min/mile pace. Am I supposed to run at a speed of 6 mph (10 min/mil) for 3 minutes, then walk for 1 minute? Or am I supposed to run at a speed of 5 mph (12 min/mile) for 3 minutes (because I'm supposed to multiply my "magic mile" by 1.2") then walk for 1 minute?

Or is it the opposite, if I want to complete a half marathon at a pace of 10 min/mile, then I have to actually run faster, at something like 8 min/mile for 3 minutes then walk at 3-4 mph for 1 minute to average out to 10 min/mile?

Anyone? Bueller?

 

[SociallyChallenged]

You don't have to use a specific methodology. You may even consider looking into interval training, which tends to be a lot more straight forward. Honestly, with endurance-oriented high intensity interval training, you just have to run hard, then rest for the equivalent amount of time (usually both are less than 10min). To be honest, something like mile repeats might be good for you to get your mile times down and comfort with moving faster up.

 

[Megatomic]

I didn't really follow training plans until I went for my second fifty miler, but I can tell you that I didn't incorporate walking into my running unless I was facing an unrunnable hill. Until you are racing 100K and beyond there's no reason to walk (other than hills).

 

[Triumph]

I didn't really follow training plans until I went for my second fifty miler, but I can tell you that I didn't incorporate walking into my running unless I was facing an unrunnable hill. Until you are racing 100K and beyond there's no reason to walk (other than hills).

Ok well that's kinda dumb. Most people cannot run even 50 miles. I'm glad that you're able to. Obviously Jeff Galloway's method has worked for tens of thousands of people who aren't you. My question is specifically about his method.

 

[ControlD]

I'm pretty sure on Jeff's site the paces given are your running pace. So, if you are looking at the 10 min/mile chart that is assuming your running pace is 10 minutes per mile. This won't give you an actual target time if you plan on doing some walking during your half marathon, it just gives you some guidelines on how to train. I believe the end goal is so you can run the entire half marathon once the training is over with, at the pace you have chosen.

So, if you choose a 10 min/mile target pace then your training run:walk ratio is 3:1. Once you actually get to the race the goal would be to run the entire thing, only taking walking breaks if necessary.

My wife used that site when she was training for her first half. I will ask her later today how it works and correct this post if I am wrong.

 

[Megatomic]

Ok well that's kinda dumb. Most people cannot run even 50 miles. I'm glad that you're able to. Obviously Jeff Galloway's method has worked for tens of thousands of people who aren't you. My question is specifically about his method.

Just offering my perspective. And lots of people don't need to walk not just me.

 

[ControlD]

Just offering my perspective. And lots of people don't need to walk not just me.

Speaking of perspective, how did you get to the level of being able to run such long distances? I have been running on and off for years but I have never gotten even remotely close to being able to do the kind of distance you and some others here are able to manage.

I'm not sure if some people are just naturally gifted or if there is some fundamental training that some of us are missing. The idea of running 30 miles at once is completely daunting to me (and most of us I imagine). That's more than I do in an entire week after two years!

 

[Megatomic]

Speaking of perspective, how did you get to the level of being able to run such long distances?

I'll send you a PM, I don't want to hijack the thread more than I already have.

 

[Zargon]

You don't have to use a specific methodology. You may even consider looking into interval training, which tends to be a lot more straight forward. Honestly, with endurance-oriented high intensity interval training, you just have to run hard, then rest for the equivalent amount of time (usually both are less than 10min). To be honest, something like mile repeats might be good for you to get your mile times down and comfort with moving faster up.

its one of the best ways to train by far, much easier on your body to sprint 1/10th the distance you would normally jog

 

[Capt Caveman]

Don't walk. As suggested already, do interval training.

 

[Triumph]

I'm pretty sure on Jeff's site the paces given are your running pace. So, if you are looking at the 10 min/mile chart that is assuming your running pace is 10 minutes per mile. This won't give you an actual target time if you plan on doing some walking during your half marathon, it just gives you some guidelines on how to train. I believe the end goal is so you can run the entire half marathon once the training is over with, at the pace you have chosen.

So, if you choose a 10 min/mile target pace then your training run:walk ratio is 3:1. Once you actually get to the race the goal would be to run the entire thing, only taking walking breaks if necessary.

My wife used that site when she was training for her first half. I will ask her later today how it works and correct this post if I am wrong.

Thanks. That's the other thing I was confused about, I think from reading his site and watching some youtube videos, its implied that you WILL run/walk during the race, at least beginners.

 

[ControlD]

Thanks. That's the other thing I was confused about, I think from reading his site and watching some youtube videos, its implied that you WILL run/walk during the race, at least beginners.

Yeah, after reading a little more I think you are right. It seems that he advocates the run/walk program in the race as well. I did find that he estimates that walking will add about 20 seconds overall to your pace. I guess if that is the case then if you are shooting for 10 minutes per mile overall then your actual running pace would be 9:40.

 

[RagingBITCH]

Triumph - the latter, the 12 min/mile. Your long runs are run at a pace about 1-2 minutes slower than your goal race pace. You are teaching your body to utilize fat as fuel (in theory) and making your body more efficient at utilizing that fat vs glycogen at race pace. Long runs are meant to be at a conversational pace. If you can run at a 10 minute mile and talk with a buddy, your race pace will be at a much higher pace. The magic mile is a great test - go do it if you can and give it a shot.

Instead of going by this walk break ratio, I've always (and taught to the runners I coach) a walk break every few miles - normally either mile 2 or 3. It's not necessary by any means to take walk breaks. Your ability to run X miles can be affected by your pace - the slower you go, the "easier" it is to run longer. You can probably run longer just by slowing your pace if you didn't want to take walk breaks. You can also run longer by slowly ramping up your mileage/distance - IE, no more than a mile increase for your long runs each week. If you are at 6 last week, you'd run 7 this week, 8 the next, so on and so forth.

 

[Triumph]

thanks rage. i went to the gym tonight (usually i run outside but it is raining) and ran a good 6 miles on the treadmill varying from 3 minutes @ 6 mph to 1 minute @ 4 mph. I also varied the inclination to give it a bit of terrain feel. Anyway, I felt pretty good afterwards. Definitely not one of my most strenuous workouts, and I felt like I could go another mile or two using that pattern. We'll see tomorrow how sore I am.

I have two reasons for wanting to keep the run/walk pattern, though, rather than walking after 2-3 miles. One is that I have a hard time running slower. It messes up my rhythm, I just can't seem to get into the groove and I end up increasing my pace. And two, Jeff Galloway cites the benefits to your muscles with the pattern, reducing injury. I've had problems with lower leg strains two years ago and IT band strains this year. Both from pushing too far/fast/hard too quickly. It's probably 6 and one half dozen between run/walk and run slower, but I think run/walk will probably work better for me for now.

I have read about/done some high intensity interval training before and I want to get into that for some shorter 5 mile trail runs I signed up for this fall, but right now I'm working on a distance plan.

 

[RagingBITCH]

thanks rage. i went to the gym tonight (usually i run outside but it is raining) and ran a good 6 miles on the treadmill varying from 3 minutes @ 6 mph to 1 minute @ 4 mph. I also varied the inclination to give it a bit of terrain feel. Anyway, I felt pretty good afterwards. Definitely not one of my most strenuous workouts, and I felt like I could go another mile or two using that pattern. We'll see tomorrow how sore I am.

I have two reasons for wanting to keep the run/walk pattern, though, rather than walking after 2-3 miles. One is that I have a hard time running slower. It messes up my rhythm, I just can't seem to get into the groove and I end up increasing my pace. And two, Jeff Galloway cites the benefits to your muscles with the pattern, reducing injury. I've had problems with lower leg strains two years ago and IT band strains this year. Both from pushing too far/fast/hard too quickly. It's probably 6 and one half dozen between run/walk and run slower, but I think run/walk will probably work better for me for now.

I have read about/done some high intensity interval training before and I want to get into that for some shorter 5 mile trail runs I signed up for this fall, but right now I'm working on a distance plan.

If it suits your body, go for it. Least you are smart enough to listen to it...some of us are a bit stubborn. (I've been on the shelf for the past year because I pushed a bit too hard)

For ITB - get a good foam roller (TriggerPoint or Rumble Roller) - it'll save your legs from a lot of issues later on.

Key is just building up a good base with steady, easy runs over 2-3 months, before adding in the intervals/hills/etc. I'm just doing base building until my body can confidently say "let's rock" before adding in quality work.

Good luck with the training

 

[IHateMyJob2004]

You don't have to use a specific methodology. You may even consider looking into interval training, which tends to be a lot more straight forward. Honestly, with endurance-oriented high intensity interval training, you just have to run hard, then rest for the equivalent amount of time (usually both are less than 10min). To be honest, something like mile repeats might be good for you to get your mile times down and comfort with moving faster up.

I did this once. my son had track once a week so I'd go to run on the track. I was sprinting 2/3 of the track and walking 1/3. After two months of this, I took my pace from 10 min/miles to 9 min/miles.

Could be that I was getting in better shape at the time but interval training like this seemed to do wonders for me.

And oh, weight training can help! Squats and deads and situps!

 

[rga]

I did this once. my son had track once a week so I'd go to run on the track. I was sprinting 2/3 of the track and walking 1/3. After two months of this, I took my pace from 10 min/miles to 9 min/miles.

Could be that I was getting in better shape at the time but interval training like this seemed to do wonders for me.

And oh, weight training can help! Squats and deads and situps!

Why are you giving anybody any kind of advice? You have no consistency at all when it comes to a diet or exercise regimen.

 

[IHateMyJob2004]

rga,
enjoy the vacation

 

[rga]

Lol what? My wife and I aren't leaving for Japan until December 24 this year.

Oh you mean I'm going to get a ban for what I said. I think that is highly unlikely unless you're the mod banning me (then the truth must hurt) because they just have to look up your various "Running/Weights/Weight loss" threads to see that I'm right.

 

[IHateMyJob2004]

RGA,

1) I agreed that interval training can improve long distance running paces.
2) I stated that weight training can improve long distance running paces.

So, how did your comment have anything to do with what I stated?

A review of my threads will reveal a 37 year old male who is in the best shape of his life ever. Someone that never managed to run 1 mile without stopping in any time of his life he can remember. That benched 200 pounds the first time ever. That about 2 months ago put up his personal best bench of 225 and on the same day realized who could do wide grip pull ups.

If by lack of consistency, are you referring to when I pulled my groin badly where I could barely walk for 2 weeks and took almost a year before I had any confidence that I could squat again without reinjury?

I weight 235-240 3 years ago. Today, I weigh in the 210-215 range.

Now, go away. Your comment was not a constructive one and did nothing to negate the comments of my post. Now, by all means, tell me how my comments of (1 and 2 above) are inaccurate.

 

[SociallyChallenged]

Why are you giving anybody any kind of advice? You have no consistency at all when it comes to a diet or exercise regimen.

Quit trolling. This is completely unwarranted. You have a problem with him, take it to PMs. Leave this thread to discussing walking/running programs.

 

[smackababy]

When I was training for running in the military, I'd do 400m sprint followed by a 200m walk. I would do 8 or so "reps" of that. But, that was just to work on speed. Once a week I still ran about ~5k to keep the stamina up.

My best mile and a half time was 9:47, so I think it worked some.

 

[Triumph]

I ran the Army 10 miler this morning using the run/walk/run method, and I don't think I would've been able to do it without including a 1 minute walk break after 3 minutes of running. Up to this point I'd only run ~5-5.5 miles straight through, and 7 miles using run/walk/run. So I added 3 miles during the race by pacing myself this way. In fact I was even able to run the last mile without much trouble. My pace was slow but finishing was the goal not beating everyone else. I definitely don't think I could have done it without taking breaks regularly.

If anyone ever gets a chance, what a great race to run! Start at the Pentagon, past Arlington Cemetery, over the Key Bridge, past the Lincoln Memorial, up and around the Watergate Hotel and Kennedy Center, back east on the Mall, and back to the Pentagon over the Potomac. You couldn't ask for a better course!

 

[RagingBITCH]

I ran the Army 10 miler this morning using the run/walk/run method, and I don't think I would've been able to do it without including a 1 minute walk break after 3 minutes of running. Up to this point I'd only run ~5-5.5 miles straight through, and 7 miles using run/walk/run. So I added 3 miles during the race by pacing myself this way. In fact I was even able to run the last mile without much trouble. My pace was slow but finishing was the goal not beating everyone else. I definitely don't think I could have done it without taking breaks regularly.

If anyone ever gets a chance, what a great race to run! Start at the Pentagon, past Arlington Cemetery, over the Key Bridge, past the Lincoln Memorial, up and around the Watergate Hotel and Kennedy Center, back east on the Mall, and back to the Pentagon over the Potomac. You couldn't ask for a better course!

Congrats! That race has been on my todo list...it's just too bad I don't live in DC. Considering your longest run to date (from what I understand) was 7, then you definitely benefited by doing r/w over the whole 10. What's next on your list?

 

[Triumph]

Congrats! That race has been on my todo list...it's just too bad I don't live in DC. Considering your longest run to date (from what I understand) was 7, then you definitely benefited by doing r/w over the whole 10. What's next on your list?

I have three 5 mile trail runs scheduled over the next month and a half, the first is next weekend. These guys are a bitch because they are Very hilly with lots of rocks and uneven terrain, and even if you're fast there is little room to pass. And that makes them a lot of fun! I plan on doing some interval sprints to get better acclimated for these, although I can run 5 miles straight without too much trouble. I'd like to get faster at them, though. The last one I did was 5 miles in 49 minutes.

I will look for an interesting half marathon to run sometime, knowing now that I could probably do it with more training and using some walking intervals.