As a running coach, a lot of people are surprised when I often mention using walking as part of training. In fact, the run walk method is an ideal way for nearly everyone to improve their endurance and enter the sport of running with less frustration. Here we will examine how to do it and why it’s so effective.
The run-walk-run method involves alternating between running and walking at regular intervals during a workout. I found it useful when I started running in 2002, helpful while training in the Miami heat and humidity, when I came back from knee surgery in 2017 and even now on recovery days.
It’s a great way for new and experienced runners reach their goals.
This method, also called the Galloway Method, is a great way to improve running performance. By alternating running and walking intervals, you can increase your endurance and reduce your risk of injury.
What’s behind this run/walk method that has made it so popular? How do you implement it? Where should start? I’m going to answer all of those questions and more in this run-walk-run guide.
What is the Run Walk Method?
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.
The goal of run/walk training is to help you build endurance without breaking down your body, creating injuries or shooting your cortisol super high because your workouts are too hard.
You will start with a set plan. It will be listed as intervals for minutes run and minutes walk, then a number of times to repeat that process.
Initially you might even be doing 30 seconds run and 2 minutes of walking. The goal is to slowly build up the time spent running in a way that feels enjoyable, doable and allows for progress without exhaustion.
Again it’s structured intervals.
Rather than what many of us do, which is I’ll just run until I can’t breathe, walk and then try again. At least that’s how I started! This, is way more enjoyable and, provides a clear path for progress.
In following sections, we’ll give you more ideas of what your run walk intervals should look like depending upon your goal and experience.
Where Did The Run-Walk-Run Method Start?
While Jeff Galloway is certainly not the first to utilize run-walk, he has made it popular and “acceptable”. This is largely due to his massive partnership with RunDisney events. And I’m super grateful that he has popularized this style of training because it’s so useful.
Showing that his method of interval running reduces overall impact on the body allowing many people to run farther and/or faster.
For those who have been asking me more about Low Heart Rate training tips to build your base, improve your endurance and stop feeling so fatigued, this style of training can help to initially make that transition.
5 Biggest Benefits of The Run Walk Method
According to Jeff Galloway, the one who 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.”
Improve Endurance
One of the primary benefits of the run walk method is that it allows you to gradually build up your endurance and fitness level. This is particularly helpful for beginners who are just starting out with running and may not be able to run for long periods of time without becoming fatigued.
By alternating between running and walking, you give your body time to recover and build strength, which can help you gradually increase your running time.
Reduce Injuries As You Build
The run walk method can also help to reduce the risk of injury. Running is a high-impact activity that puts a lot of stress on your joints and muscles.
By incorporating walking breaks into your runs, you give your body time to recover and reduce the risk of developing overuse injuries. This works by preventing overuse of muscles as we increase time on feet and intensity.
Limits Early Frustration
Let’s be honest, starting to run is hard!! And if something just feels beyond our capacity we often give up.
By instead, working with our body we can stay motivated to keep seeing progress and possibly working towards running a mile without stopping.
I think this is why it’s so popular with those doing RunDisney events. They just want to have fun and finish the race, not beat themselves up…plus it’s HOT and HUMID running.
Mental Breaks
Running can be mentally challenging, especially during longer races. The walk intervals provide opportunities to take a mental break and regroup before the next running interval.
Increased Speed
This may surprise a lot of folks, but those who enjoy run/walk know they are often faster using this method than running with no breaks.
By alternating between running and walking, runners can maintain a faster overall pace than they would be able to sustain with continuous running.
Useful Forever
It might seem this is only something you need as a new runner, but that’s false. It’s actually a great tool to know how to use forever!
Truly, I’ve seen many runners with finish times that are faster when they embrace run/walk than trying to run without breaks. Likely because it keeps the effort lower and reduces inflammation.
Even now 20 years in to running, there are recovery run days where I choose to run/walk. And we have many athletes who have found that using run-walk-run forever allows them to keep doing what they love and feel good.
Key Components of the Run Walk Method
I love this program because you can customize it to where you’re at! And if you aren’t yet having luck with running, checkout this article on walking a marathon.
Yes, you can walk the entire thing!
Here are some keys to mastering run walk run method of training.
Intervals
While in my Couch to 10K and half marathon plans you will still have days that are 100% walking, most of your workouts will be a combination of running and walking. It’s going to combine short running segments with a short walking break.
On the training plan you may see it written as 1:1 x 10 – this means 1 minute run, 1 minute walk repeated 10 times.
The run portion will always be listed first. It could also be written as :30 seconds/2 minutes. Which would mean 30 seconds running, 2 minutes walking. So the intervals will change as you progress through the program!
Eventually, you may even move to phases where it will be listed as 20 minutes running, 5 minutes walking, repeated 2 times. BUT remember that the program is supposed to work for you and the effort shouldn’t feel like an 8 out of 10, more like a 5.
So if the listed intervals start to feel too hard in any program, just go back to the previous interval of run-walk-run that felt good to you.
Include a Warm Up
Every workout should include a warm up.
So if the workout says 3:2 x 5, that’s the workout portion, but you need to start with a warmup.
The warm up should be at least 5-10 minutes of dynamic stretches and some hip/glute activation. After that, you’ll want to walk for 5-10 minutes as well. Trust me, every athlete I’ve ever coached has said this was a game changer.
You will feel better during the run portions. Physically looser, your HR won’t spike so quickly and breathing is easier.
Long Runs
In most training plans, you’ll have one weekend day that’s considered your long run. The goal of this day is to increase the total time on feet, so we want to ensure that you don’t frequently split up the long run in to two workouts.
While I do not agree with some of the Galloway plans that call for a 26 mile long run, I do believe the long run is important.
It’s 100% ok to walk more or do shorter run/walk intervals on the long run. You’re asking more of your body, which means that it’s going to feel harder and your HR is going to rise over the course of the workout.
To keep the overall effort easy, which is what we want, you may need to go back to 3:1, even if you’re doing 5:1 on shorter run days.
Speed Workouts
In most of the beginner plans there is very little speed work included. But that doesn’t mean you can’t work towards including some to help you increase fitness!
Ensure that you are comfortably completing 3 days of run/walk workouts per week and have been consistent for at least 3 months. Then you can start to use 1 of those workouts to mix things up a little!
Pick one of these to mix in to the week:
- Try adding hill repeats to the end of a run
- Start adding strides to the end of one run
- Play with more power walking – really push yourself to keep up a hard effort on your walk intervals
In future, training cycles you can absolutely start to incorporate fartlek workouts and more speed intervals. The goal is to keep the overall workout of the training schedule at no more than 20% hard effort.
How to Select Your Run/Walk Intervals
To implement the run-walk-run method, start by selecting an appropriate interval.
For new runners, this may mean starting with a 1:1 ratio of running to walking (e.g. run for 1 minute, walk for 1 minute). As fitness improves, the ratio can be adjusted to increase the amount of time spent running and decrease the time spent walking.
For veteran runners, the appropriate interval will depend on their fitness level and goals. Some may prefer shorter intervals with a higher ratio of running to walking, while others may prefer longer intervals with a lower ratio of running to walking.
It’s also important to listen to your body and adjust the intervals as needed. If you’re feeling fatigued or experiencing pain, take a longer walking break or reduce the ratio of running to walking.
Run Walk Guidelines
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 as more intermediate runners.
Galloway came up with the following list based upon pace. I will say that in coaching, I rarely use pace as the determining factor for what intervals to use. Instead, I look at things like heart rate, breathing, energy levels and recovery.
- 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
Occasionally on my recovery days, I’ll implement run-walk intervals because I can tell it’s exactly what my body needs to get in the miles for progress, but without overtraining.
As someone who has been running 20 years, I pay attention to my energy and sometimes go with 5:1, sometimes 9:1. Neither selection is based on the pace that I’m running.
I have athletes who have Boston Qualified using 8:1 in nearly all of their training! And athletes who run 12 minute miles that enjoy 6:1 intervals.
What Should Your Run Walk Pace Be?
This is a great question and one that’s not quite as straightforward as we might like.
Your walk pace should be a push. It’s not a time to stroll like a night on the town. Instead, think about maintaining good posture, swinging the arms and powering forward. If you’re really struggling to breathe during the walk breaks, you probably need to shorten the run segment.
Your run pace should feel like a 4 or 5 out of 10. Meaning you could still speak a few sentences and it feels like, you’ll be able to start running again after the walk break. If it consistently feels super hard, then I recommend shortening the run segments or going back to straight walking.
Once you are power walking 3 miles, each at a 15 minute pace the run walk intervals are going to feel much easier.
5 Tips to Start Run Walk Training
As a running coach, we often utilize run walk method with our runners. But rather than just using a paper plan, we’re making adjustments and constantly seeing what is working.
Beginner runners doing it on their own, that just means really paying attention to overall fatigue, any nagging injuries (like shin irritation) and thinking LONG TERM.
#1 Get a Running Watch
While you can use a running app, I’ve found that just getting the most basic Garmin Forerunner makes everything easier. You can quickly set up your run walk intervals, that way the watch beeps or vibrates to tell you when to transition.
No more watching the numbers, just let the watch guide you and do the work. It makes manageable units really easy to plug in and adjust as needed.
And yes, I 100% prefer that runners get a Garmin over an Apple Watch or Fitbit. The fitness trackers just aren’t as accurate with GPS or heart rate while running.
#2 Be Consistent
If you really want to see progress, then follow a plan. Don’t try to wing it, don’t try to do extra and don’t skip workouts.
Additionally, it really pays off to be consistent with the walk breaks. It’s really easy when you start a workout and feel fresh to skip them, but that usually comes back to bite you later in the run.
Just take the walk breaks and focus on keeping a strong powerful walk!
Power walking means you are pumping those arms and keeping up the pace. By itself many of you will be faster just power walking than doing run/walk and that’s ok! Remember you need time to build.
#3 Start Strength Training
I’ve found that many beginning runners think strength training is a “nice to do”, but not really a must. Unfortunately, I even see this in so many training plans.
But that’s just not the case.
The majority of running injuries are related to weak hips, weak glutes and a weak core. How will we ever progress if we keep getting injured? We won’t. Plus by building muscle, you’ll get faster!!
Plus, if you’ve taken up this running goal with any kind of focus on running for weight loss, strength training is a HUGE key to success.
No need to over complicate the process, just get started.
- Free 4 Week Bodyweight Strength Program
- 30 Day Core Program – 10 minutes you can add to the start of a run
- Include at least 2 days of full body strength each week, body weight with a progression to weights
- Remember that all the little moments add up, so sneak it in to that warm up
#4 Fueling Smart
Remember that you need to fuel, no matter your pace. Checkout these energy gels to start practicing during those long runs, so that you’re prepared come race day.
During your 30-60 minute workouts, you probably don’t need to think too much about fuel. You still don’t want to go in a fasted state, but during the workout you can work on sipping water and practicing that habit.
As your runs progress to 60+ minutes, you may want to start thinking about fueling during the workout. That could just be sipping electrolytes and eating a few gummy bears or dates at the halfway mark.
Once you’re doing workouts that are over 90 minutes, you absolutely need to be taking in 30-45 grams of carbs every 45 minutes to keep your energy levels stable. This is also going to ensure that you recover from the workout better and are able to continue with the rest of your training.
FINALLY, don’t neglect your post workout fueling. Especially for women, they’ve found that 30 minute window to get in some protein and carbs is really beneficial for muscle building and total recovery. We want to stop the stress of the workout and move back in to recovery for the next workout.
#5 Work With Your Group
Running groups are an incredible way to maintain motivation. However, I know that it can be difficult to not just fall in to what everyone else is doing.
Instead, go to the group and chat before, make plans after for a protein shake refuel. But during the workout remember that it’s about you and your goals. Stick to your training plan, keeping the effort level where it’s supposed to be.
If you keep pushing yourself just slightly harder than planned, the body will let you know. You’ll start feeling fatigued, little injuries will crop up and it’s going to be less enjoyable.
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 and can help you run faster times.
Run Walk Training Plans
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.
I have created a number of plans that work with the run/walk method, which you can find here:
- Printable Couch to 5K training plan
- Printable Couch to 10K training plan
- Printable Couch to Half Marathon training plan
- Printable Couch to Marathon training plan
It’s not that you need to start from the couch, these all just came together by request!
Who Should Try The Run Walk Method?
Are you a good fit for the run walk method? I’m going to tell you that the answer is yes in about 90% of runners. Even many of us experienced runners and Boston Qualifiers still utilize run-walk on recovery days!
Here’s a few ways to know if you should try this style of training:
- Bonking repeatedly on long runs
- Have hit a wall with increasing distance
- Running in very hot and humid temperatures {provides body time to cool}
- Those not recovering well from long runs
- Newer runners looking to build confidence
- Masters runners concerned with overuse injuries
- Anyone getting back in to running after years
- Heavier runners needing to reduce impact of running
- Anyone feeling high fatigue throughout training
Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish
Facebook Community Chatter: RunToTheFinish
Sign Up to Receive a Weekly Newsletter with Top Running Tips and Laughs
15 Secrets for Running Outside With Allergies
