Run Walk Run Method | Jeff Galloway | My experience
Video taken from the channel: I Run Things
How to Use the Run Walk Run Method for a Marathon
Video taken from the channel: The Run Experience
10 week ‘beginner to 5k’ training plan
Video taken from the channel: This Messy Happy
How to Run a Faster 10k! | 6 Key Workouts + Race Tips
Video taken from the channel: RunnersConnect
How To Run A Sub 40 Minute 10km Race! | Running Training & Tips
Video taken from the channel: Global Triathlon Network
Running and Walking | HOW TO Use The Run Walk Run Method by Jeff Galloway
Video taken from the channel: The Running Channel
Is the Run Walk Run Method a Good Idea?
Video taken from the channel: The Run Experience
This 10-week 10K training program is designed for beginner run/walkers who want to run/walk a 10K race (6.2 miles). Even if you’re not training for a specific race, this program will help you build up to run/walking for more than 60 minutes. The program assumes that you can already run/walk (at 1 min/1 min run/walk intervals) for 20 minutes.The 10K is where endurance fun begins. It propels most new runners into uncharted, but highly rewarding, territory — about 60 minutes of continuous running.
Hitting that hour mark will push your cardiovascular fitness skyward and increase your leg strength (not to mention give you an excuse for a victory dance).Start and finish each workout with five minutes of walking. Then, alternate the following run/walk ratios for 30 minutes. Aim for a six or seven out of 10 in terms of your exertion level during run.
The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K (3.1 miles) race but don’t feel they’re quite ready to take on the half-marathon (13.1 miles). You can use this eight-week training schedule to help get you to the finish line. It assumes that you can already run.The Run-Walk 10K Program is a very popular program for first-timer 10K runners and those who want to enjoy training with minimal risk of injury.
It is the perfect program for those who want to train for their first 10K race, build their running mileage safely and progress into longer running distances.The 10K Training Progression For Beginners My couch to 10K training plan incorporates a mix of low intensity running—or jogging, walking, and resting. During the three months of training, you’ll gradually build your running time form 5 to 10 in the first week to 40 to 50 minutes in the last week.In fact, Hadfield designed two run-walk 10-K training plans: one for newbies and one for seasoned runners. Each plan is 10 weeks long and focuses on speed, endurance, and pace.
Beginners.Total workout time: 33 minutes, 15 of which are running. Stage 5. Walk for 2 minutes 30 seconds. Run for 5 minutes.
Repeat that sequence three more times. End with 3 minutes of walking.10K Training Plan. The 10K is one of the most popular distances to race in the world.
The training calls for a combination of speed and endurance. That means you’ll get to run Long Runs that challenge you. And you’ll run Speed Runs that excite you.
Download our training program and start running today. Download Plan.17 rows · 5K/10K Training Schedules Don’t wait to take walk breaks. By alternating walking and.
Because of that, I recommend this 10K training schedule for beginners: This training schedule starts with 8 miles of total distance in Week 1 and maxes out at a 15 miles of total distance in Week 10, with a “down” rest week leading up to the race week.This six-week 10K training schedule is designed for beginner runners who want to build up to running a 10K (6.2 miles). Ideally, to start this training program, you should be active a couple days a week and can run up to two miles.
This 8 week 10k training schedule includes 4 days per week of running – two easy runs, one long run, and one (optional) recovery run. I also included an optional but recommended day of cross training. You can fit these into your week as works best for your schedule – I personally recommend something like the following schedul.This training plan is optimal for beginners who are new to the sport of running, as it includes run-walk intervals.
During the 15-week period, runners gradually build up their running time from 10–15 minutes in the first week to 30 minutes in the last week.Run Walk Run: It began in 1974. I was asked to teach a class in beginning running a few months after opening my specialty running store, Phidippides in 1973.
Through this class I saw an opportunity to help non-runners enjoy the benefits of running.
List of related literature:
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Marathon: The Ultimate Training Guide |
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| from Training for Climbing: The Definitive Guide to Improving Your Performance |
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| from Advanced Marathoning |
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| from The Art of Running Faster |
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| from The 4 Season Solution: The Groundbreaking New Plan for Feeling Better, Living Well, and Powering Down Our Always-On Lives |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
232 comments
I run my first 5k at 19:23
Not bad from a middle distance runner to long distance runner now
My target next is sub 16mins
Just stared running doing 1-2 miles when can (due to soreness ect ) I been jogging about a quarter mile and walk about a quarter mile…and switch that up each quarter mile or so…I want to get up to 3 miles of run/ walk…run half mile walk quarter mile and back and forth
I have injured Achilles tendon a do you have any suggestion on compression bandages or something like that for them? I am hoping to build up to a half marathon eventually
Thank you this is what I need a true beginner 58 years old I might need 12 weeks. Lol. Never ran before
I love the out takes Nate… they make me chuckle and your info is so good thank you
I literally just managed to hit a sub 50 10k at 47:41. Why oh why am I watching a sub 40 10k video the next day
I agree about the mechanic reset from walking or the freshen up at aid stations. When I’m running, i want to keep my heart rate high so i think that minute of walking (or whatever) is a bad idea. I can keep my bp at 180 and above for several miles. I slow my pace and adjust my gait to use different muscles to carry my momentum when i start feeling fatigued and my posture starts to be affected. I’ve only done 5 and 10k runs but I’ve been an avid runner my entire life. I’m almost 40 and this is my 2 cents. All things considered, you do you.
I have condition called ehlers-danlos and shouldn’t really run anyway, but I’ve used run/walk/run to run 3 half marathons so far and I don’t suffer any of the injuries that my running friends do.
Hi thank you for these videos they are really helpful!! I was just wondering for the days that it’s like 4R 4KM 4W is it Just running for two first cause I was a bit confused? Also how long should it take after I’ve reached the 5km to run it?
Hi Ben great video only thing I would add is drink plenty of water before and after make sure you’re hydrated.
How many takes to do the tea bag/ spoon/ pen?
I’m on 1st week at the end of this plan i will post my 5k race time ��
This is my intention for my second marathon. With my first I ran a very quick first half but my second half was over an hour slower! I walked so much of that second half. My aim is to do an 8 min run 1 walk although this may vary during the race. I want to get under 6 hours this time
Hey mate your channel is awesome I’m way down in Australia and your topics are all easy to understand and relevant keep up the awesome content!
anyone have suggests on the strength and conditioning that helps strictly for running?
Pre-workout and add in some resistance training for your legs!
The stronger your legs the faster you can run. I just managed my first sub 40 minutes 10k:)
I cant run regularly… i have flat feet and suffer a lot from shin splints… any suggestions for me?
My current 5km time is 19:17…im looking forward to get a 37mins 10km time….my 10km race is on dec08,2019..im doing speed intervals,tempo,hills,fartlek,easy runs…is it possible to run my target time?
Actually, this method is older than you think: My Dad was in the US Army during the Second World War, and he told me that they used something VERY similar to this in basic training for forced marches: they’d run for 15 minutes and rest (often a walk) for 5 minutes. On the other hand they were doing this with a 30-40 pound field pack, too…….
Every athlete must understand the body’s three energy systems to maximize performance. The proposed system does this.
Run Walk Run is such a useful tool I don’t tend to use it for training but I take advantage of it in longer races for sure. I once used it in a 12 hour / 50 mile ultra, 5 min run / 1 min walk the whole race, and was still able to move after!
Can you do one from half marathon to full marathon? Plizzzz
I love your plans so much, they are great <3
I completely agree with you. During first year I reached 43 minutes in 10 km. Further progress in second year was much slower I reached 19.35 in 5 km, but in 10 km sub40 is not possible, my PB is 40:21 (good weather). Next year I will try… So far, my conclusions:
1) A lot of things are depend on your nature. Some gifted people can run sub40 (and half marathon sub 90 min!) without any training plan and speed workout, intervals at all. There are not two identical persons.
2) If you want to run faster, you have to run faster. Do not underestimate 400 m intervals! Especially, if you are not fast from the nature. In childhood I was sick, fat boy, I hated sprints in the school because I always was the last one. Now I am 33, my health is ok, but I do not have a good speed. When I reach 41 minutes, I understood, that my progress stopped. So far I ran about 60-70 kilometers per week slow + tempo run or long intervals (10 x 1 km, 5 x 2 km) once per week. As a result I have stamina, I have can hold pace 4`05 4`10 min/km a very long time, but… force my legs run faster is a problem, my legs are not able to good accelerations, also closer to finish other runners make acceleration and go past me, I also try, but my tired legs run in pace 3`50, not faster. In the spring I definitely will add short intervals (400m repeats) to my training plan and hope that I will increase my common speed and thus m progress in 10 km will continue.
I’m training for Xterra Tremblant, so I got 10K to finish with. ( How should be my long run every week ) I do run 4 times a week and my race is o August. Thanks!
Torn on using this for my first full marathon. All my training runs are on hilly roads with over 400ft in elevation changes. My first marathon is mostly flat with only around 50ft of elevation change. Hmmmm… Not sure if I’ll need to do this
A definite thumbs up for this. I am 59 and, up until 2 years ago, was picking up injury after injury whilst running. After switching, and sticking, to “Jeffing” I haven’t looked back. I’ve slowly worked my way back up to 10k and I’m planning on taking it a lot further. If I can offer one piece of advice though buy yourself a GymBoss MiniMax programmable interval timer, they’re brilliant for this kind of thing.
I run then I walk. Then I run and then i walk. Didnt know it was a method
I had been able to prepare for my half marathon training making use of this marathon training courses “Zοrοtοn Axy” (Google it). I ran a PR even if I only used Six weeks of the given schedule! I am currently utilizing it for my marathon training courses, and am running much better training runs compared to past marathon training program. I ran another half during my marathon training, and set another PR..
Great video! Thank you so much! Now it’s time to get to work!
The the the run walk method sports drink protein bars how to lower your blood pressure
On 6 week and later you start with run. This is jog as a warmup or run at a moderate pace?
my good frnd
MY AGE IS 37
WEIGHT 80
HEIGHT 5.7 OR 8 SOMETHING
AND I DO DAILY 180 TO 190 JUMPING JACKS AND JUMPING ROPES IN ONE MINUTE BUT WITHOUT ANY ROPES ON MY HAND OK FRND
I DO JUMPING ROPES WITHOUT ANY ROPES OK FRND
I DO DAILY THESE JUMPING JACKS 15 MINTS
THAN I DO JUMPING ROPES FOR 30 MINTS MY FRND
BUT I AM NOT STILL LOSSING MY BODY FAT WEIGHT LOSS OK FRND
WHAT SHOULD AND CAN I DO NOW PLZ HELP AND GUIDE ME MY FRND
BECAUSE I AM DOING VERY VERY HARD WORK TO BRING MY THIS 80 KG TO 70 BUT ITS NOT COMING SINCE LAST 3 TO 4 MONTHS MY GOOD FRND OK
I AM NOT LOSING MORE THAN ONLY 200 TO 250 CALORIES JUST ONLY IN MY ONE HOUR OF FULL WORKOUT MY FRND
PLZ HELP ME OUT MY GOOD FRND
IS IT MORNING IN BETWEEN 6 TO 8 OR IS IT IN THE EVENING BETWEEN 4 TO 6 PM
Recently returned to the gym after a 2 year layoff but used to be a keen squatter. Not lost too much size off my thighs but my lower body probably built more like a sprinter, can I still maintain my size whilst also improving on my 10k time?
Love this video!!! Ive always thought i was a bad runner because i am still run/walk/running… ive held the bar so high that to be a runner you have to be able to run the whole distance dispite of terrain and distance
Been running long distance for a very long time. Ran every distance from a mile to 35 miles. Never done it. I would consider it a failure.
That’s how I got into my running. Not many can do a 100km ultra without Jeffing. I Jeffed mine. It was fantastic. Could barely make 500m 2 years ago.
Nicely explained.
Great channel.
0:45 I thought the same because I have heard it so many times and seems plausible afterall you will get tired and slower as you continue going further. Before yesterday, my 5K pb was 24:17 which i did on 23rd Oct 2019, so if i double it, that will give me 48:34 10k.
Yesterday, on 29th Oct, I did my first ever 10k, time 47min flat. Also set my 5K pb at 23:10.
I am so psyched!
Thank you for this excellent video. I have the exact problem you highlight: I train 55K per week, with a long run and one 5K tempo session or 5×1000 at 5K pace session. I have become good at those, but my 10K time hasn’t improved. I figured I was not mimicking proper race conditions, in particular handling the fatigue build-up. I’ll adapt my training and follow your 6 week advice. I run solo though, so this will be hard! Thanks.
Ive been doing it on tbe treadmill for my cardio twice a week, ive lost weight and gain muscle, 1 min run 30 sec walk for 30 mins.
Works for me.
currently 43:45 down from 49:00 this march. getting there, but it’s haaaard:D
Or you can take a taxi.No disrespect.Marathon is only for athletes who are able to run.The rest need to eat a healthy vegan diet,get the weight off,then to start training seriously.
Im the 73 year old USATF age group winner at this years Adirondack 5k in Lake George NY and I used the strategic walk method. However, I recommend it for racing only if its planned ahead based on practice runs of the course. In my case,I decided in advance to walk the top half of the only hill in the race at around 1 mile, a 30 degree + incline for about 500 feet. I also planned in an optional 30 second strategic walk around mile 2. In both cases the goal was to lower my heart rate. Great methood for older runners.
I used this method for both my Ironman races and both 70.3 races. I run 4:30 and walk:30. I set my garmin to beep on those intervals and its easy to track because everything starts on a 5 or 0 on the garmin because my interval is 5 mins. I always beat the cut off times and I am large Ironman athlete and 48 Y/O
Legend says she’s still looking for that good 10k course….
Please do a video on how to finish a marathon from the comfort of my chair.
Hey i found you today,i run from 2 weak and my program was Mon,Tues 6 laps Thurs,Sat 8 laps and after 1or2 weaks i level up Mon,Tues 8laps Thurs,Sat 10laps is that good for beginer?
MY FRND I AM MALE
MY AGE IS 37
MY WEIGHT IS 81
MY HEIGHT IS 5.6 OR 7 SOMETHING
AND I REMAIN MOST OF THE TIME OF MY ALL DAY IN SITTING POSTURE MOSTLY IN FRONT OF MY LAPTOP AND MOBILE AND LITTLE BIT OF 2 TO 3 HOURS OF STANDING WITHOUT NOT MUCH OF ANY MOVEMENTS OR MOVING HERE TO THERE IN MY HOUSE OK
HOW MUCH AND SHOULD I DO AND GO FOR A RUN WITH SLOW OR FAST PACE MY FRND
AND WHAT TIMING I MEAN WHEN WILL IT WILL GIVE ME THE VERY VERY BEST GOOD RIGHT AND EXCELLENT BRILLIANT EXACT RESULTS IN MY LOSING MY BODY FAT WEIGHT LOSS PROGRAM TELL ME THAT ALSO TO ME FRND
ALSO PLZ TELL ME AT WHAT TIME MEANS IN THE MORNING OR OR IN THE EVENING WHEN SHOULD I DO THESE JOGGING’S AND RUNNING’S I MEAN SLOW JOGGING OR MEDIUM PACE JOGGING’S FAST JOGGING’S OR IT COULD BE SLOW RUNNING’S OR MEDIUM PACE RUNNING’S TO LOOSE SOME EXTRA BODY FAT WEIGHT FROM MY BODY FOR GIVING ME THE BEST BENEFITS AND RESULTS OF THIS TYPE OF EXERCISES
TELL ME THE EXACT AND ACCURATE VERY BEST AND RIGHT METHOD OF LOSING FAT WEIGHT LOSS THROUGH THIS BRISK WALKING, JOGGING, AND RUNNING OK MY FRND
I MEAN HOW MANY MINUTES OR HOURS SHOULD I HAVE TO GO FOR ALL OF THIS WALKING, JOGGING AND RUNNING ALL OF THREE EXERCISES OK MY FRND
PLZ REMEMBER MY GOOD FRND THIS THING IN UR MIND PLZ THAT I HAVE NO TIME ONLY MORE THAN ONE HOUR EVERY DAY OR 1 HOUR 5 OR 10 MINUTES THATS IT MY FRND NOT MORE THAN THAT I HAVE TIME TO DO THESE EXERCISES EVERYDAY IN MY DAILY LIFE ROUTINE OK
HOW MUCH SHOULD I DO OR GIVE MY TIME IN THIS ONE HOUR OF TIME PERIOD TO MY JOGGING’S AND RUNNING’S EVERY DAY DAILY IN A WEEK
ALSO PLZ TELL ME THE PACE AND INTENSITY PER MIUTE OR PER HOUR IN KM DISTANCE OF THESE THREE EXERCISES I MEAN BRISK WALKING, JOGGING AND RUNNING OK FRND
For mountain and hilly terrain, is it a good idea to walk uphill and jog/run downhill? would it be a good idea to let the terrain dictate when to walk and run and not used rigid time limits? I am now getting into walking/jogging and I just subscribed. Thank you.
FYI: My average elevation gain is 1,400 meters for a half-marathon distance. Also, my walks/jogs include long segments above 2000 meters above sea level. Thank you and congrats for the channel, great videos, and useful info.
I have a slight personal variation on the method. When my breathing becomes more intense I start jogging on the spot, waiting till my heart rate and breathing slow down and proceed when I feel more comfortable. I repeat this method till I become fitter and stronger.
I used it for Philadelphia and I ran 27 mins faster than Marine Corps which I ran all along (except through the water stations). I agree it’s great for newer runners, but also for older runners. It’s does wonders for recovery.
when to run? in the morning or afternoon. When the performance is better?
Jeffing is a great idea, especially for new or inexperienced runners.
If it encourages more people to be active, that is brilliant.
Most Ultra runners will include walking in their race, as standard.
It’s all about getting from ‘A to B’ by whatever methods suit you best.
40min 10k is easy bro how to achieve 10k in 33min or less then 33min
Can you do a sub 40 minute 10K if you are over 50? Has that ever been done?
I used this for my second marathon and I shaved 27 minutes off my time. I have a video on my channel about it. i give it a big thumbs up!
Knocked 8 minutes off my half marathon PB using this. I am injury free doing it
29 years old
5k min 19.40-19.50
10k 42 minute 44 minute
David goggins inspired me to increase my running.
I yesterday ran for 39.28. I have been running for 4 months, training only 1 per week/ 2 weeks. Before running i watched this video that inspired me. My last record was 41 which i could not break for two month.
Been using this method for years at the marathon distance. I use a longer run interval than most, hitting aid stations (about 2 miles) and walking 45 seconds… At age 50, I ran my 100th marathon in 2:55… Finished last three miles at 6:30 pace… Couldn’t have done it without run/walk. It works great!
I’ve only started back running again 6 months now so I use the walk, jog, run, method, which I find is effective to me.
I go back and forth on RWR. Sometimes it’s great, sometimes it ruins my mojo lol! I modified at my last half to run till I reach a specific heart zone, then walked till my HR came down, and that seemed to work better.
Did you find today’s advice helpful? What other tips would you offer regarding training or racing a 10k?
Thanks for this. I’m training for my first half marathon at the moment. Ran 2 x 10 miles recently and felt so slow and sore by the end of it. I’m sure this method will work for me. Will try it this week.
Thanks!! Great info on this run walk run strategy. Exactly what I was looking for.
How is the arm now Ben? Your looking alright now so can’t be long till your running again! Good game on Sunday thought the Bengals was very good and should of won it really, think you will surprise a few teams! All the best
I’ve done a few ironman events and found it also helps with feeds station stops. It’s hard to get going again after some stops on the marathon leg but using this technique in training is brilliant.
around 2008-2009 I did a start to run 5 and 10km then I did not run/bike/swim etc for the next 9 to 10 years.found the run/walk/run on YouTube
and in a period of 19 days I run/walk/run 11 runs of 1,5/2min run 30sec walk and I did 21.44 km without any problems and a lot of energy in the tank.i just stopt because I did half a marathon. and I was extremely happy with that. I will try this year for a full marathon.and by the way my weight was 120 kilo when I did the half marathon.so everybody who thinks about trying to run try this method.
Don’t feel saw, it means you can run faster. If you feel pain during training, walk, stop. If you can’t see the top of the slop with one glance, walk. Otherwise, walking ruin running.
This method (unless I was in a running group) might take away from my determination to “keep going “.
I started walking during races in trail events because sometimes everybody walks up a steep, rocky hill, and it just doesn’t make any sense to try to run. Now, I integrate walking to my training as a quick recovery and I find it helps with the drinking and eating too. Hydrating and refueling can be a messy task for me. Thanks for the video!
Those who desperately wish to run a marathon or want to set a PR should try this marathon training “Zοrοtοn Axy” (Google it). I have read several books on marathon training and run two marathons and around 50 half marathons. I found the book motivating and reassuring. I was able to get tactics that I did not learn about..
I have question though, this method baby useful for most people are some people with specific goals in mind. But I usually start walking because my willpower is wavering. Half of my goals for training in rough terrain long distance involve training my willpower. Is this method counter productive in building the habits of willpower?
I Also walk for weird terrain, since i run trails that are hard to even hike for all the hills with roots and rockslol.
First time watcher here. I like the progression of your workouts and they make sure that you can run that goal pace on race day. But imo they assure that by being over the top hard with of <1' rest if your goal is a slight bit ambitious. Maybe you could provide a couple of bread and butter workouts instead of this really sharp progression?
Thanks
I’m on 4th week now, after my first 1km at pace 7.30. This plan is great for me. Thank you so much.
No matter how much I do Run/ Walk, I never manage to Run, without walking; I am out of breath after 1 min of Running, and therefore always have to do do Run/ Walk.. I can never just Run.. can you please explain why?
this method is what hooked me into running!! i wish i knew this years ago! thanks for sharing
Hello, just curious..Wanted to understand what if I am unable to run as much as a particular session demands me too. Like if I am supposed to do 5 sets of walk run and can end up doing 4
ack, i’m confused about the walk run splits. on the magic-mile page, i enter my time ( 9:35), and the values change below, but i dont see a ratio like, “walk for X time, run for Y time”. i’m an older guy, trying to stay fit, but i keep hurting me knees. i’ve built up to a 5k distance, and want to keep going injury free. help?
Tomorrow I’m “Jeffing” my way through SF marathon in hopes that I can finish (even though I’ve barely trained)!
Will put my time / distance and a link tomorrow once I’m done:D!
GUYS!!! I barely trained and I finished the San Francisco Marathon using this method! Finished before the cutoff!
Finish: 5:34:20
https://www.runraceresults.com/Secure/RaceResults.cfm?ID=RCLF2019
(I was in severe pain during and after the race for 2 days haha lol but next time I’m training!)
I’ve heard that long-distance running decreases your Testosterone drastically is it true?
I’ve been running for 16 weeks(5k) and my standard runs is like 30-31 minutes but my highest is 24:25. Yeah my goal is to run 5k nonstop and make it up to 18-20 minutes
i thought most runners use this technique on ultra marathons, the difference is to have a decent plan regarding the split X mins run/y mins walk rather than just doing it randomly when you get tired (too late then!). I use the alert function on my Garmin, there’s a run/walk option so it tells you when it’s time to run or walk, stops me getting lazy and dragging the walk part on for too long
Do you have this plan that is a PDF or that I might purchase.
Walk run is better than couch and potatoe chips. Walk run is better than nothing.
I actually never knew this is an actual thing with a name! 18 months ago I gave up cigarettes after 10 years and started running. In the beginning I could not run half a km without stopping to hack my lungs up. Then I started to Jeff and could get 5k in if I jeffed 5 or 6 times. From there my fitness picked up and I cut down the jeffing gradually. I can now run 10km without stopping and am training for my 1st half marathon in October 2020! Love your videos thanks for all the advice!
Thanks for the explanation. Jeffing pretty much sums up my running technique at any distance. I came into running late (50+) and can’t keep up a decent pace for long. But walking breaks keep me going the whole distance.
Im 13 years old my best 10k is 42:59 aiming to break 40 next year
Edit:
I’m down to a 40:46 now. Gotta break 40.
5×3w/1r
That’s mean 5 times 3 minutes of wall and 5 times 1 minutes of run
Right??
I do 5min run\1min walk on ultras and marathons. Save my calves and kept my thighs from tightening up.
Hi Ether! Did you find your fast 10 kms race course which allowed you to break 40 minutes on your 10 k? I used to be able to break 40 minutes on my 10 kms many years ago. Now I am extremely happy when I can break 45 minutes. At 63 years old I find this already pretty hard but on the bright side I enjoy it a lot. Thank you for your sound advices. Have a nice day both of you!
I’m just getting back into running after gaining 30 unwanted lbs. I run,walk,run. I figure it’s better than just walking because I’m pushing my body harder.
Hello, can anyone explain why the long run has to be slow? Why would it be detrimental to run faster?
ROAD RUNNING:
5k-100k: For competition NO
100k+: There are benefits to walking between pitstops to get fuel into your body.
Trail/ Ultra running:
5-50k: For competition: On very steep hill sections, yes. Otherwise NO.
50k+: On steep hills, yes,
100k+: On steep hills and water stops, yes.
What the hell was that squeaking noise throughout the video? Made me think there was some sort of bird in the room with me lol
This is the best way to increase your distance or speed. I’m not that into intervals, but if I go all out for 2-3 miles, I definitely need some walk / cool off period after. Then I usually keep going at an easy pace for my long run.
I ran a 43m 10km as a teenager… now I weigh a lot more. Have been carefully controlling my diet and slowly increasing my mileage over the last month. Did my first 10km since I was a teenager and ran 71m. Looking forward to bringing that down further and further.
I’m a convert. For a few years my running has been plagued by injury and ITB pain. This method seems to have eliminated this… so far. Also, no loss in pace/times and a big increase in enjoyment! This is NOT just for beginners, it can be very useful for runners at all levels. Swallow your pride and take a walk!
If you`re seriously interested in running a marathon or want to set a PR then this marathon training “Zοrοtοn Axy” (Google it) is vital. I had been a reader of several books on marathon training and a runner of two marathons and around Fifty half marathons. This is a really inspiring and also reassuring guide. I had been able to get strategies that I didn`t know about..
Crazy funny diet review by Morgan Freeman
https://youtu.be/dGXD854N2AE
This is fricking amazing. I have tried this method twice in the last week on a few tracks I know well. I like trailrunning, and usually am running on a low average pace of about 8:00/km. First tried it on a run of 10km with 200m elevation. Was about five minutes faster than usual! A few days later tried again on a run of 20km with 600 elevation. Time on the low side of my usual range, and I was much less exhausted than usual! Can’t believe this is actually working.
I have very successfully run marathons and ultra marathons using the walk/run method. I either run for 9 mins and walk for 1 min or I choose the hills and walk for 100 counts and run for 100 counts, which helps me get up the hill! The times I don’t use the run/walk method have resulted in slower runs!
I got hurt back in October last year and it took me eight months to almost heal completely. I will definitely use this method since I’m ready to go out there and start my training again! Thank you so much for making this video, I’m pretty sure a lot of people will hit the pavement thanks to you guys. ��
Yes. I am at the stage that running or walking 10 minutes is just murder. ��������
This is the strategy I use for all my long runs. I still do some regular runs without walking, but this has been a life-saver for me. I can make it so much further without feeling exhausted (well…still as exhausted as you’d expect after a 13 mile plus run).
I love the RWR strategy. I used it for my second marathon and ended up with a 27 min PR. In my first marathon I ran the whole time. I have a video up on my channel about this.
im 36 years old and during this lockdown I’ve ran in my local park, my best time in a 10km was the battersea run 10km in 45 minutes, last week I’ve ran 10km in 45 minutes and 55 seconds, but i want to run a 10 km in 44 minutes and 45 seconds, my dream before i reach 40 i want to run a 10km in 40 minutes
I did run/walk intervals when training for a 10k but my coach told me to stop and just run how i feel. I still do run/walk, but now I do it based on my body’s needs.
I’ve wanted to start running for two or three years, but never had the guts to just do it. I felt horribly stupid and inadequate, never had fun running in school (the last time I ran, 15 years ago), I’m overweight and unfit. But watching your videos, especially this one and the one about breathing techniques, really helped me get started. So I went on my first ‘run’ (1 min. run, 1 min. walk for 10 min. total) 9 weeks ago. Yesterday I ran 6 km without a needing or wanting to take a break to walk. Probably could not have done it without your info! Thank you so much for motivating an helping me start running!
LOL the comments….everyone is ‘well i did it in ‘ all those who just run are the same..
Hi, I’m a new runner, so a basic question. How does one time himself while running. How do i know when one minute is over in middle of a run? If i need to keep looking at my watch, then that would be extremely uncomfortable over a long period of time. Then how do i do it?
There are far more 5k races than 10K races in my local area. If I follow this plan, will I still be in good shape to run 5Ks competitively? Also, what do you think about running 5K races (once racing resumes) while in the middle of you 10K training cycle? Thank you for the great information.
If you dig, you will find data on the ‘walk-run’ benefits on conditioning back in, (the 1960’s), Dr. Cooper’s data for the USAF. Glad to hear of a resurgence of the idea.
I was running 10KM for An hour And 40 minutes
But now I just run 10KM in 40 minutes only
MY FRND I AM MALE
MY AGE IS 37
MY WEIGHT IS 81
MY HEIGHT IS 5.6 OR 7 SOMETHING
AND I REMAIN MOST OF THE TIME OF MY ALL DAY IN SITTING POSTURE MOSTLY IN FRONT OF MY LAPTOP AND MOBILE AND LITTLE BIT OF 2 TO 3 HOURS OF STANDING WITHOUT NOT MUCH OF ANY MOVEMENTS OR MOVING HERE TO THERE IN MY HOUSE OK
HOW MUCH AND SHOULD I DO AND GO FOR A RUN WITH SLOW OR FAST PACE MY FRND
AND WHAT TIMING I MEAN WHEN WILL IT WILL GIVE ME THE VERY VERY BEST GOOD RIGHT AND EXCELLENT BRILLIANT EXACT RESULTS IN MY LOSING MY BODY FAT WEIGHT LOSS PROGRAM TELL ME THAT ALSO TO ME FRND
ALSO PLZ TELL ME AT WHAT TIME MEANS IN THE MORNING OR OR IN THE EVENING WHEN SHOULD I DO THESE JOGGING’S AND RUNNING’S I MEAN SLOW JOGGING OR MEDIUM PACE JOGGING’S FAST JOGGING’S OR IT COULD BE SLOW RUNNING’S OR MEDIUM PACE RUNNING’S TO LOOSE SOME EXTRA BODY FAT WEIGHT FROM MY BODY FOR GIVING ME THE BEST BENEFITS AND RESULTS OF THIS TYPE OF EXERCISES
TELL ME THE EXACT AND ACCURATE VERY BEST AND RIGHT METHOD OF LOSING FAT WEIGHT LOSS THROUGH THIS BRISK WALKING, JOGGING, AND RUNNING OK MY FRND
I MEAN HOW MANY MINUTES OR HOURS SHOULD I HAVE TO GO FOR ALL OF THIS WALKING, JOGGING AND RUNNING ALL OF THREE EXERCISES OK MY FRND
PLZ REMEMBER MY GOOD FRND THIS THING IN UR MIND PLZ THAT I HAVE NO TIME ONLY MORE THAN ONE HOUR EVERY DAY OR 1 HOUR 5 OR 10 MINUTES THATS IT MY FRND NOT MORE THAN THAT I HAVE TIME TO DO THESE EXERCISES EVERYDAY IN MY DAILY LIFE ROUTINE OK
HOW MUCH SHOULD I DO OR GIVE MY TIME IN THIS ONE HOUR OF TIME PERIOD TO MY JOGGING’S AND RUNNING’S EVERY DAY DAILY IN A WEEK
ALSO PLZ TELL ME THE PACE AND INTENSITY PER MIUTE OR PER HOUR IN KM DISTANCE OF THESE THREE EXERCISES I MEAN BRISK WALKING, JOGGING AND RUNNING OK FRND
The way she makes contact with the ground makes me want to close my eyes ���� I just can’t watch, I can’t ��
I just ran 10km in 49:23 but I really want to get it down to 40:00
Nice topic. I ran LA marathon last year doing that method. For me was 10 minute running and 50 seconds walking (but power walking, not slow walking and not letting my HR went down below Z2). As I comment before, I did it from the very beginning and respected perfectly, even when there were good down hills, if I had to stop I did it. At that moment, was my fastest marathon. ( 3:35). That seconds walking its a good quick reset for your body and then keep it going, and it’s better for recovery and finishing hard. Imight do it Again some time in the Future.
Run/walk is a great strategy when running in warmer weather. Once you’ve trained with it for a while, 30 seconds is about all you’ll need for the walk phase.
I run maximum 3 times a week and no more, all this talk about half marathons and more is just too much on the joints.
How much time it takes to reach pace of around 4:30/km for half marathon distance? Currently, my pace is around 6:30/km for half marathon distance with a bmi of 27.(around 5’10 height, 180pounds)
So would programs like the whole, ‘couch to 5k’ thing be a good way for someone to start running, and build up to running a full 5k or 10k
Tried this. It works. But, you need to practice, practice, practice!!!!!!!! Don’t think �� only one ☝️ run will make or break your race. It’s alot of training practice and preparation for what you’ll do in the race. Heard it was called “shuffle pace” running. You’re not running, but not walking, you’re turning off the main lift muscles in your legs and resting arms and breathing for a percentage of each mile. For a short period each mile you’re taking a break, which saves energy for later in the race.
i trained using the RWR technique and when race day came i jogged the whole thing and PR’d by 10 mins, i wasnt buring up the road but went from 2:10 to 1:59:30 in a half
You jog to get under a 40 min 10k and haul ASS to get under 30.
The key is in the mileage. Run more, you’ll get fitter, and you’ll get quicker. You don’t need speed work until you peak our your base.
20min for 5k would make me die happy. This is too hardcore lol
I know exactly what do u mean. I’ve done 10km in 39 minutes this year. So blessed!!!
Probably not going to work for me. Sometimes during the event when I slow down for aid station and start walking, I feel like walking is harder or even painful. I also don’t like breaking the rhythm and posture.
Question. I used to run before and had full marathon in 2015. I switch to working out, building muscles and strength. I always hear in the body building world that you’ll lose muscles if you run long distances. What’s your advise?
I think people make running more complicated than it has to be. Just push your self when you start getting tired. People seem to stop the moment they feel fatigue.
Used to run under 40 easy 10 years ago, now as an older runner I would like to do it again, but it seems very hard now at 55
man… the amount of speed and work needed to go from 50 to 40 min is like exponentially harder than say from 60 to 50. The scary part happens when you then think how they get down to 30 min.
Thanks for the video advice! I am 58 years old and have not /trained run seriously for decades, but just started back and enjoying every minute of it. I will be hoping to get under 40 for the 10k but know this will take some time to achieve. Just want to mention that when I used to train I always incorporated one hill session each week, as you mention short hill up and down, and would use my warm up run to the hill and always trained to run off the top of the hill, ie: once to the top I would keep running at a fast pace for 100 200 meters and then slow down to recovery back to the bottom of the hill. I found these sessions along with fartlek training really improved my times quickly.
Started running two months ago. Went from 5k 30mins to under 25mins. And 58mins for 10k. Happy about that.
Good advice, thanks. The background music of your video is a bit too loud though, it distracts from listening what you’re saying. x
am 35y, my PB for 10K is 51 minutes few months ago, can i got for less than 51 minutes?
Just stared running doing 1-2 miles when can (due to soreness ect ) I been jogging about a quarter mile and walk about a quarter mile…and switch that up each quarter mile or so…I want to get up to 3 miles of run/ walk…run half mile walk quarter mile and back and forth
I’ve been attempting sub 40 10km for years without success. My nephew recently broke 40 min in his first race. He grew up on a hilly farm in NZ, I may have to go on work on the family farm for a summer.
Coach
Why did you give up triathlon? Ever considered duathlons? (Run, bike, run)
On the fast 800 metre intervals, it says run 96% of race pace. ( 3:05 to 3:10 per 800 meters). Does that mean 96% of my current 10k pace (51 mins) or 96% of my desired 10k pace? Because at 51 mins that’s a pace of 5 mins 6 seconds per kilometer. 96% of that is 4 minutes and 53 seconds per 5 km which is 3 minutes and 54 seconds per 800 metres. So should I be running at 3 minutes and 54 seconds per 800 metre interval, or should I be running at 3 minutes and 10 seconds per 800 metre interval?
I’ve fallen into this run-walk-run routine as a habit and I can’t get out of doing it every run now.
when you run you break into a new threshold what’s cause you to eat more increase your appetite appetite the body has a fight for survival method which blocks you from weight loss because it wants a natural appetite suppression by walking
She looks really good for being in 30s, one of the benefits of running
I’ve been plagued by stress fractures for a year and a half (even with physical therapy)…the run-walk method is how I do ALL of my long runs. I try to make my 2-3 weekday runs strictly running…but my endurance is so much better with run/walk. I recently did the Baltimore running festival relay. Others who were running with me were amazed because they’d be running ahead of me one minute, then I’d be caught up with or passing them. A few people agreed it seemed like a good way to do it and were going to try themselves
I like the run/walk method. I use it to increase my distance.
Wow I did not know that jeffing was a thing, it’s something I have always done & I am passing it on to my son #Therunningchannel
All good advice but I have one question. What age group are you targeting here? I’m 68 and will be running in my second 10km run in October. I have already started my training. Some of the things you mentioned I already do, but, the fastest I have EVER run a single mile is 6:32, and that was 25 years ago!! There is no way on the planet that I could sustain that pace now over 10km!! My time last year was 1:05:47, over an undulating course. I have two goals this year. My primary goal is to finish in a faster time. My secondary goal is to try an finish in less than an hour. At the moment, I’m using the treadmill to try and get used to running at 6.5mph, which will get me round in under an hour. I’ll have a go at those 800m speed runs mentioned.
This is great information. When I started running I had to run walk at first but I didn’t no it was called anything. Gradually I found myself walking less and running more. Don’t forget to check out these guys has Facebook page they have lots of good information
I learned distance running in my mid 40s using the Galloway run walk method. I went on to run 7 half’s and one full mthon. I think you are right about the reset of my form but never thought of it that way until now. Excellent observation. I am watching your videos because I wanna try running again. I’m 55 now and overweight but will do it again thanks in part to the run walk method. In my training last time I would run a mile walk a minute to get my heart rate down below 129 BPM. In my full mthon training I would run 2 walk 1. It was a good plan so I’ll give it another try. All these videos were not available 20 years ago so thank you.
I’m trying to get an easy 10K under 1 hour. Last Monday I did it in 59min46secs. Not trying to get much faster but now I’m trying to make this pace feel more comfortable as I was dying for the last KM.
RWR is a fascinating philosophy, but so much different that a lot of other philosophies out there. It’s like barefoot running, right? Some runners swear it’s the only way to run, but others find it isn’t right for them. I have tried it (Avengers 2015), but I’m not sure I did it right or well during that training cycle. I think if you do it right, yes, JGs claims hold. Otherwise, I think it’s a matter of personal preference.
Hi Messy I started running the first May 2020 I try to do 15/20 km a week. I m 53 and ran in my army days last. Can i substitute the walking with a slow jog. I would like to break 27 minutes in our 5 km park run.
Im 47 and i ran a 5k in 17:05 and a 10k in 37:10 I’m not in a running club,maybe I should join one.I seem to be running faster now than I did in my early 20s because I started to do what you advise in your videos,thanks so much guys:)
I need to start looking at these methods, doing my first half marathon at 53 at the bath 2 tunnels in 2 weeks time. I’ve managed a 61 min 10k during longer training runs but feel i’ve hit a plateau.
I’ve done RWR 4:1 for my very first FM. Great way to cross the finish line with minimal risk of injury and speedy recovery.
i absolutely do this in the Texas heat or on my 100 miles events. Only when i get super tired i have to run or i keep falling asleep if i walk. The main reason i did a 100 mile run was to experience feelings that make an ironman event seem easy. i had thought i was weak by having such a bad run for me on my first ironman but it turned out i had fractured my pelvis in 3 places a month earlier.
Nothing wrong with a bit of Jeffing in a marathon either….
seriously you were wondering why they were not as sore even though they did the same distance?! what a no brainer. I thought this was about to be informative
For this method, would you increase your pace? So if I run a half at 8:30 pace nonstop would I run walk around 7:45 pace or so?
Way too many needless camera/framing changes, to the point where I lost focus on the info being presented and had to stop watching
I ran 5.2km without taking a rest. I hope I can improve more my stamina.
At my highest weight ever, RWR was the only way I was able to run. Over the last two months, it’s helped me truly build up endurance and even as I lose weight, it is still the way I prefer to run ����
Hi Ben terrific video n content on your channel. Do you have a website where these spreadsheets are available to download? Cheers from Texas!
Do you not think it’s all got a bit serious? Just go out and enjoy a run don’t time it just enjoy.
Galloway also says that stretching is useless..what do you guys think of that?Thx
This video sounds like a bunch of guess work without actual science.
I use this method all the time to increase my pace on a specific distance. I’ll go the whole length of the distance running at my target pace and then walking when I need to for recovery. Over time I run longer and longer at my target pace and decrease my walk time until I can string together the whole distance while running the new pace. It’s pretty simple and I’ve found it to be very effective.
I just beat my 5km and 10km record. My previous 5km record was 20:10 seconds
My previous 10km was 40 minutes. Today I ran 11km and beat both records. My new 5km record is 19:50 and my new 10km record is 39:50
very nice video. thank you for your efforts and time.
i have few questions.
1) what should i do on rest day? no activity at all or can i go for 3km walk?
2) is it ok to do 3 days running as you have mentioned in plan and on other days only walk for 30/40 min?
3) i like to do push ups amd some squats after my morning walk/jog. should i continue it?
I always use the run-walk method, really helps on longer distances!
I will try this on my next 1 hour 30 minute slow run. I will walk each time I need to take a drink of water. They say long slow runs of 2 hours at a conversational pace helps develop not only aerobic endurance but enhances fat burning.
So in week 2 your doing a 30 min walk? Am I reading that wrong?
Hi! First of all thank you so much for this routine! i’ve just started my first day of training on monday and today i’m gonna go for the second day of training. i’ve got two question. On the 2nd day of the 5th week at the end of the session there is a 4 minutes run. is that correct or you meant 4 minutes walk? and the last question is: on the 3rd day of the 9th week is 4km correct or you meant 4.5km? thank you in advance and i also want to thank you for all the efforts in making these videos!
Tried this today, seemed to help me carry on and get a more steadier pace. Didn’t bother too much about my time today but always looking to improve! Thanks for the video!
Hej Coach Nate great video! Thanks for the tips, BTW, what sort of dog is your dog?
I’m having difficulty understanding how to translate this. Could you break it down for me in another way by chance?
The red-roof building should have never been there. At least not to that height.
100 PUSH UPS……100 SIT-UPS…….100 SQUATS…….AND A 10KM RUN…….DOING THEM EVERY SINGLE DAY!
-One Punch Man
Can you explain how to do strength and conditioning exercise for beginner runner?
Love that you add non metric times! Keep up the awesome vids.
i ran an 4:51 1600m 18:25 5k and a 40:30 10k and a 90 min half. something isnt adding up
Hello! I just want to say THANK YOU for taking the time to create and to make these training plans available online. I followed this program and I am ready to ran my first 5k since 2015 and at 216 pounds and dropping. I have to confess that I had to stretch an extra week to each week in your plan to build up better. I started im November on my treadmill and I took it outside this week. Official run is on Sunday and I am strong and ready! I’ll be moving forward to a 10k after. THANK YOU AGAIN!! All the way from a Canada!
Yo Nate great video. How long (distance) would you go for speed work repeats for a marathon or ultra? (Or if anyone else wants to answer)
I’ll be doing this on sunday for the Houston marathon. I’ll be keeping my garmin in HR zones and walk when both perceived effort and HR both are high. I hope to shave at least shave 2 hours time off my 5:58 off of marine corps last year. I was unaware my Low Heart Rate Training was failing because of a PE in each lung and a 2.5ft clot in my right calf.
Dude is it really that difficult for u to add in miles along with KM? Why is that so difficult for u to comprehend?
Yes, its a great methode for many things.
On a higher level, just have the run-intervals be of different intensity from interval to interval.
As a runners recovery method its absolutely fantastic. Especially if combined with days on the bike.
Run-walk-run has been tested and proven for decades, to be very efficient.
Just wish Nathan wouldnt talk so much. He talks things to pieces and utter boredom.
Less word, more efficiency!
Short and precise!
Hey Ben, any videos on what I should do as far as warm ups or stretches before heading off to run to avoid injury?
I’m suffered by lower backpain after 12 to 18 km running. I workout on core exercise but still not success. I’m beginner and 43years old. Help what to do? Run-walk-run is best idea to improve overall strength.
This system is great for your longer runs while training. In a double digit run, i use it for the first 5-7 miles. Hey, if you gonna walk in a run, better run at the beginning. I love those negative splits!!! Thanks for this info!
I am a Galloway success….older runner, bad knees….had never done any speed work until 3 years ago. I have finished 12 full marathons since 2010 but when I switched to the Galloway method I cut 50 minutes off my marathon PR within 3 years. I run some 5ks for training now, and have placed first in my AG in the past 4 I have run. I could not be more happy with my results. I run long runs at 30/30 and race at 90/30 (seconds). It is so fun to pass people in the last miles of a race doing the run/walk/run thing. It is even more satisfying to put in the work and see the results at the tender age of 58! I use an app called “IntervalTimer” to program the intervals it works seamlessly. Most of you would probably still consider me slow; but I feel like a total bad-ass on the track. It is so much fun!!! Good luck to my fellow runners; we are so lucky to have resources like this YouTube channel!
There are a lot of opinions about the Galloway Run/Walk/Run method. Most are compilations of different opinions given by different people and most do not have an understanding of the entire method. I would invite anyone to reach out to Jeff Galloway himself. Visit and or join an existing group. Get the facts to answer all the questions. My wife and I run an official Galloway group and not very often do we hear someone discuss the method that actually knows or experiences the whole program.
The Galloway method is for any level of runner and can be used for any run from 5ks to ultras.
The method is scientifically based and the how and why is extensive. It can actually help you to be fit as well as faster and reduce running injuries at the same time.
Look us up at
Jeffgalloway.com
Or
[email protected] gmail.com
We would love to help with the facts
Thanks for your video, not bad just incompleteness.
Best regards
The AAs
Sonoma County Galloway
That’s exactly the types of programmes one looks for in the internet! Why hadn’t anyone came up with your idea before? Thx
I was feeling so much pain in my legs when I started running. It was really holding me back. Then I found out about the Galloway method!! I’ve been able to up my mileage and my legs don’t feel trashed for days afterward.
Currently am at 45:23 thank You for sharing this
i can hit it….
I’m doing a run, walk interval on the treadmill for about 10 rounds. As a beginner treadmill girl, I like it and I feel like I get a good workout.
I’m interested in getting you to help me with a marathon training program. I am very impressed with your videos,b but a bit overwhelming for me as a relatively new runner.
I used the Galloway run/walk/run to run the Disney Marathon in January 2020. Highly recommended, ran with a pace group the second half of the marathon and it made it possible for me to finish.
very helpful! i have just started doin parkruns and trying to implement the run walk run method! cant get my head around the “magic mile” thing yet tho..lol
I’m no where near 40 mins but I feel like these tips were great for breaking any PB! Thanks guys!!
Funnything is it is the same with walking lomg distances. If u run even just a little in intervals long walks become much easier.
I just ran a Disney race, and the Galloway Pacers (all managed by Galloway’s program) were using run/walk rations of:15/:30 intervals. Training, I see intervals ranging from:30/:30 to 1:00/:30 or ( 1:00). Jeff’s program is designed for runners of all ranges with the goal of keeping you on the road for life & without injury.
What’s the best thing for strength and conditioning. Do you have a video
What’s the best way to start the run walk run method for beginners?
The run walk method was very useful for me in finishing my second marathon, and right on my target time. Sure you have to run slightly faster, but the walk breaks more than make up for it. I did a 10:1 ratio which was perfect. My 3rd marathon (2 months later) I ran through the whole way without run/walk and shaved about 4 mins off my time, but I chalk that up to being even better trained and more prepared, not necessarily that running through makes for faster times.
I’m returning to marathon training now after taking a few months mostly off with an ankle issue, and will start off on my long runs with a 10:1 during the base building phase until I get back into comfortable long run shape.
Great video and definitely a good topic. I think there’s a weird stigma around walking during a race, and I think it should in fact get the credit it deserves!
I coach the Galloway method, from Couch to 5k through to Ultra. It really DOES work, as long as it is followed consistently. Purists hate it, but it is actually very sensible, and surprising to many actually produces PBs on the same course as constant running. Excellent intro to Jeffing, a system that is tested and proven.
I find a lot of value and personal fulfillment in consistent running for long periods (40+ minutes), but I use this technique to get back into things when I’ve been out of practice, like when I’m sick or on a long holiday. It’s a great introduction back into practice, and infinitely valuable for pushing past those mental fortitude blocks!
Thank you. I’m going to do this. I’ve got the walking down but didn’t really have a good structure to get in continuous running!
I’m looking for an answer to a certain question related to this topic. Well, I’m a beginner runner, I’m overweight. For now, I am able to run several series of 3 minutes, with breaks in between. I can run 3-4 times a week. I have been gradually extending the time of the series by 30 seconds per week. My first goal is to lose weight, the second is to just enjoy beign able to do longer runs. Wouldn’t it be better to add more walking to each workout to just burn more calories if I have time to train, but just can’t really run longer yet. Wouldn’t it be better to sacrifice running session on the weekend and go hiking 2-3hours to burn more calories overall? Or is it better not to overwork yourself with walking and focus only on running?
I was going to say as a ultra runner and ironman athlete also have 50 marathons under my belt not counting my 12 full ironman and a few 100 milers and 50 milers my favorite distance is 50k and I’ve done 18 of them in 10 years. I really like the 5:1 effort sometime 8:1 or 10:1 or even 1 mile 1 min rest. It can be what I can a Brain reset during a long training run. My pace has gotten better the older I am currently 9 months post birth back down to 9:30 pace and even faster for shorter runs hoping to get back in the 8min range in next
Year �� 6 marathons in the next 6 months, quarantine ruined my race schedule thru the summer but actually helped my running lots more time to devote to running mentally with the gym closed.
I just want to burn a lot of calories I’m 37 I’m 5’4″ and 260 I know I can’t run far but I need to burn.
That’s an interesting video Coach, I used a similar method in a marathon in 2018. I ran between the aid stations and walked through them. It helped me keep hydrated. I suspect I didn’t walk quite enough. I also discovered late in the race, when my quads were shot, that it was insanely difficult to start running again. I ended up walking most of the last 7km. In 2019 I did the opposite, I carried a utility belt with fluids for the entire race so I didn’t have to stop at any aid stations. I still developed quad pain but not having to stop meant I was able to push through the pain by keeping a solid rhythm. I took around 7 min off my pb. I also went out at a much slower pace, instead of trying to break 3:30 I set out to break my modern era pb, from the 2018 marathon, and set an achievable goal for next time.
Thank you for the tip. I will run my first marathon in May, that will be the Copenhagen Marathon. I am hoping for a 4,5hour race and I will surely need to walk often to make it in that time range. My biggest problem will be handling the knee and join pain.
Started running 8 years ago at 44. First 10k was 48 plus, set a goal of 40 mins. in 4th 10k ran 40.21, thought it would be easy after that. It’s not, mentally it’s tough to run 10 sub 4 /km. I always got carried away at the start running too hard with club runners, on 1 race ran 5.20 for first mile. Way too fast Finally after 4 years of trying, at 48 years I ran 38.40 out of the blue. I’m heading for 53 now been injured on and off for 2 years and I’m going to try it again, currently running 52 minutes but giving myself till Adare 10k February 2020. Why bother, well it’s because it’s the best feeling in the world. Good luck to all
Was thinking about this earlier in my run. Especially the speed ones but I wasn’t so sure if it is okay. Glad to know it can be implemented in the training. Looking to use this in my half marathon on March.
today i ran my first sub 10km with 17:56 for last 5km im really happy
At 60 yrs, running 12k in 1hr 15, can I reach 12k in 1hr in 4-5 months?
Hey Nate Thank you for this! I’m curious about how to COACH the RWR method. I have a lot of client runners who use this method, but when they start reaching past that beginner/intermediate level and start gaining experience, they ask “how do I get faster?” My traditional methods (especially at longer distances) would include tempo runs, mile repeats, intervals, etc. However, with the RWR method currently being taught as very short many runners doing 90″/30″ or shorter I can only guess. I’ve been having them increase the run interval, keeping the walk interval where it is, but I don’t know if this is the right approach. Thoughts? Thanks again!
I’ve got my first marathon in April and I’m already thinking of adopting this technique, maybe in the 2nd half of the race. Thanks for the advice ��
I like the run walk run method, but tired of getting hassled for not ‘running’.
Amazing video! Thanks for posting this video and thanks for posting these training plans! ��
I struggle to drink and run in a race, so aid stations are my short walk breaks.
Start walking is the quickest way to get in shape I start walking then I walk jog
I have used this technique for many years, and have learned that shorter intervals significantly increase my overall pace for a given average heart rate, compared to longer intervals or straight running. For example, instead of running 3 minutes and walking 1 minute, run 90 secs and walk 30 secs, or run 60 secs and walk 20 secs. Same R/W ratio, but can be done at a faster pace while still keeping your HR low and reaping the same benefits of a longer walk break. Also important to smoothly transition into the walk over the length of several strides, rather than “put on the brakes”.
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Using this methodology for training is very similar to Old School, reliable Fartlek training (yes that’s what it was called.) This was very effective for the distance runners I knew in high school,. (I was a sprinter, and we used intervals (with a pre-determined, full stop instead of a slow down, but never a stop) When I competed at the collegiate level, I rarely saw it used by the distance runners on our team, for some reason.
Completed my fifth week with a 2.5k run 6’33”.
I have always been active (on and off). Played soccer for a while. Had issues with my lower back. Still do.
I have a terrible habit smoking..
Trying to quit.
This plan works great for me. I have to push myself hard at times during the workout, but at the same time stretches before and after and strength and conditioning once a week help me stay injury free.
Thanks messy happy. Keep up the great work.
Once I am done with 5k, plan to go for a 10k.
Other tips (from an amateur 38:30 competitor):
run a 5K race a week or two before your 10K
don’t blast your first kilometer, it’s useless
negative split your race
don’t drink or eat during the race
study the end of the course by warming up from the finish line
I have a PB of 41 mins from 10 yrs ago. It felt so, so fast I don’t think I’ll ever beat it these days. Weirdly I was also a smoker at the time:)
Damn, I always felt ashamed to slow down to a walk, even tho I just started running a few weeks ago. After one week my calves didn’t kill me anymore, after four weeks I’m comfortable with running 2 3km. The 5km still kicks really hard (definitely need to improve breathing technique there…). I guess I’ll swallow my pride and give it a try again! Can’t wait to find out how it will impact my time ^^
I clicked because I thought this said run 5k in 40mins. Clearly I’m in the wrong room, I’ll see my way out…
i can’t let my heart rate go up higher than 130 because of a medical condition. do you think it is possible to do this training program?
Strategy for those who run continuously but at the same overall pace as the Galloway group, start your race behind the Galloway runners because if you start with them, you will be doing a lot of dodging around people….for many many miles��. It’s does work, but it’s not for me. If I start walking, I just continue to walk haha!