Table of Contents:
Jeff Galloway Run-Walk-Run training program ending week 36 with the full marathon distance!
Video taken from the channel: Derek Ralston
Half Marathon Training 3-Miles Using Jeff Galloway Run-Walk-Run
Video taken from the channel: busyzgirl
How to Run Walk a Big Run Disney Race 45 Seconds of running and 30 Seconds of Walking
Video taken from the channel: Joyful Living with Jen Lefforge
Run-Walk Marathon Method Vs Running Non-stop
Video taken from the channel: Performance Advantage Podcast
Half Marathon Training | A New Twist on Run-Walk Intervals
Video taken from the channel: The Run Experience
RUN/WALK TRAINING METHOD: IS IT A WASTE OF TIME?
Video taken from the channel: The Runner
How to Walk a Half-Marathon
Video taken from the channel: PBS39
Day 1: 4 miles – 5/1 run/walk intervals Day 2: Cross-training Day 3: 4 miles – 5/1 run/walk intervals Day 4: 16 miles (long run) – 5/1 run/walk intervals Day 5: 3 miles (recovery walk) Week 16.This beginner training schedule is a run/walk program, so your workout instructions will be displayed in run/walk intervals. The first number displayed will be the number of minutes to run and the second number is the number of minutes to walk. For example, 3/1 means run for three minutes, then walk.
Under this 5K run training schedule, you’ll spend some of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes. As the weeks progress, you’ll gradually increase.October 30, 2019 Christine Luff Half Marathons & Marathons, Training Schedules 0 This 20-week marathon training program is designed to help you run/walk to the finish line of your marathon (26.2 miles). To start this plan, you should have been run/walking for at least six months and should have a base mileage of about 12 to 15 miles per week.
The run walk intervals will change you as you decide what feels best for you. Many runners start with the 1:1 ratio and move all the way to 8:1. 8 min/mi—4: 35 seconds.
9 min/mi— 4: 1. 10 min/mi—-3:1. 11 min/mi—2:30-1. 12 min/mi—-2:1. 13 min/mi—-1:1. 14.
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.Marathon Training Marathon To Finish—for runners and walkers. To begin this program, you should have done a long run/walk within the past 2 when the temperature is 60° F or below and when you have done the long runs listed in the schedule.
Even in the marathon itself, I don’t recommend running this fast—run at the training pace.Run-Walk Workout Warm-up walking 5 minutes at a brisk pace. Run at a pace that you can still talk or a “conversational pace” for prescribed number of minutes and follow with walking at a brisk pace for prescribed minutes. Example: Run 3 minute Walk 2 minutes repeat sequence 8 times for a.
Half Marathon – Beginner Training Schedule City Medical Center Carlsbad Full and Half Marathon & Surf Sun Run 5K America’s Finest City Half Marathon & 5K Kids Marathon Mile at LEGOLAND Marine Corps Mud Run Camp Pendleton Vista Strawberry Festival Run Ovarian Cancer Alliance Teal Steps Walk Susan G. Komen Inland Empire More Than Pink.Run your first half marathon with a 4-2 run-walk ratio to allow your body a strong race finish and to cover a new personal record distance (13.1) with the run-walk strategy.You should start each run with a 5 to 10 minute warm-up walk. Finish up with a 5 to 10 minute cool-down walk. Your run intervals should be done at an easy, conversational pace.
Scheduling: You don’t have to do your runs on specific days; however, make sure you don’t run every day.Speed Intervals Walk-Run (SI W-R) Warm up with 5 minutes of brisk walking. Perform 16 minutes of Walk-Run 3/1 at an easy effort to warm up further. Repeat the italicized pattern 6 times: Run 30 seconds at a moderate pace, walk 1 minute at an easy pace to recover, then walk 2.
Walk/Run Half Marathon Training Progam. Click here for a pdf version of the plan *Read the Workout Guidelines Tab for the key to the training plan. MONDAY: TUESDAY: WEDNESDAY: THURSDAY: FRIDAY: SATURDAY: SUNDAY: Week 1: Walk-Run 3/1 40 min EZ: XT 40-60 min.
Walk-Run 3/1 44 min EZ: XT 40-60 min. Walk (no Run) 45 min E.The plan is designed to help you get from a solid running base to crossing the finish line of a full marathon in 16 weeks. This plan includes 4 run workouts each week with optional cross-training days on Wednesdays and Sundays. Mid-week runs range from 20 minutes to 90 minutes.
Weekly long runs range from 8 miles to 20 miles.This frontal lobe component can over-ride the subconscious brain and retrain it to accept and embrace Run Walk Run. Walk breaks • Speed you up: an average of 7 minutes faster in a 13.1 mile race when non-stop runners. shift to the correct Run Walk Run ratio – and more than 13 minutes faster in the marathon.
List of related literature:
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Be PARA Fit: The 4-Week Formula for Elite Physical Fitness |
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| from Advanced Marathoning |
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| from Marathon: The Ultimate Training Guide |
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| from Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach |
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| from The Art of Running Faster |
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| from Financial Planning & Analysis and Performance Management |
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| from Run to the Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run |
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| from Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
79 comments
When you passed the rude people, did you wave… and with which finger? ��
It’s not “all level”. There’s a long hill on the beginning that can be daunting even if you’ve trained on hills. That being said, The D&L is a great course and I highly recommend walking or running it. The volunteers are exceptional too.
Thanks for this video. I am a new runner and working on improving pace and endurance on the 5k (using thr couch 5k program). And I often don’t feel like “a runner” because I sometimes need those little walking intervals/breaks.
Any idea how much Artisan donates per sold wrist band? or is it just profit making as sale of Naivasha roses around the Europe?
Link for half marathon Guide is not working, can you please fix it? Thanks
Are you going to do a 10k or half marathon this year Brandon?
you should make videos on breaking certain times on the track since its TRACK SZN
I don’t always move over to the side, but I ALWAYS look behind me before I start walking. ALWAYS. I never start walking if there is someone directly behind me that would not have time to go around me. It drives me crazy for someone to bow up and start walking right in front of me.
I hope you all have the best race ever so exciting and yes please treat yourselves to margaritas after at world showcase ��
I really like this video! Run/Walk is the ONLY way I will ever be able to do one of these races, so this is great info for me and i am sure a lot of others as well. Thank You!!
Question, I’m using my Garmin to watch to take my HR and it’s telling me basically I should be walking to stay in the aerobic zone, once I start running my HR goes up to the red zone, should I run walk or just ignore my watch, Only reason I ask I want to be a long distance runner but I suck.
I loved this video. I’m not a runner, but man you even inspire me!
I am training to run a mile… so what distance would I go before the squats? Do I do half then squats, then the other half
After recovering from an injury, I have incorporated walk breaks out of necessity. I’m glad to know I can sneak in some strength training, too!
Great info, Jen. Ive been running for 20+ years and switched to run/walk almost 2 years ago after continual injuries. It’s been a life saver. I’m now in a couple Galloway run groups and always race run/walk. It’s still hard to start a race with a walk so soon, but I have to remind myself it works. Jeff Galloway even suggested to me to start with a walk sometimes. It lets the people around you know you’re either a walker or run/walker.
wait did I misheard or you said you walked at 7:30 mile pace? wtf?
Thank you, Jen! When I first started running last year just knowing I could walk was part of how I was able to get into it without being too frustrated! I haven’t done Galloway yet, but I still do let myself walk and I definitely think it helps my stamina. I run in major NYC races and there are PLENTY of run/walkers here, and I often hear them talking about their intervals. ☺️
Hey Nate, this is a good workout, but seems like more of a modified interval training than the run/walk technique. Speaking of that, what do you think of that method? I haven’t seen a video of yours that addresses it. I learned about it the day before a 10k race a few weeks ago. I tried it at 5/1 and did very well with no post-race pain.
It’s great for starters but my muscles seize up when i stop for a while after running which can lead to injury
Thank you thank you thank you for this!! I asked about this on your live chat that was deleted and wanted to go back and watch it while training for the Star Wars 10k.
I tried out your suggested technique of breathing through my nose for the first 5 minutes of the half marathon I did yesterday and although I got a personal best time I suffered from what felt like cramp in my stomach after around 3 miles. Not sure if these are connected, but do you have any tips on avoiding this in future?
I’m so excited about this! Thank you for the information. I’ve been doing 30/30 intervals. I’m ready to move to a 45/30 interval now, I think, but it’s way too close to race day to start changing things up. I am definitely worried about staying aware of pacing in that first mile.
Great info and thanks for the tip. I will try this in the week end with my long run. Thanks Nate.
I loved this video! It makes running much more accessible for everyone.
@MichelleStaton you must be a great fuck. Animal on the bed!
Wow! I do squats while doing my long run. Not sure why I started doing it but it helps with my distance! It feels good.
Galloway won the 1969 Marathon that was the first marathon that was ever run the guy ran a marathon 2 hours and 30 minutes and 15 seconds
these diets like high-protein low-carb diets like keto nar totally not going to help you at all your only is going to shape is the top guys in the world like professional karate association jonive stereo from Canada who’s the greatest body the kickboxer of all time Reddit diet nutrition book
Hey, I wanted to know a preferred pace for a 5k? Im 17 and I run a 6:29 mile and that’s when I’m pushing hard so how can I run a 5k under 20:00! Or could you just make a video on pacing during 5k’s or long runs!
Well like Bruce Lee said you’re only as good as that day’s training
Used this method for London marathon 2019. Completed it in a reasonable time for me, and injury free.
Loved this video and I’m not even a runner. Or a regular walker. �� We recently got a puppy and part of what I was excited about was that I knew she’d be motivation to get out and at least walk more (more fun to have company than walk by myself lol.) My random question is do you ever run with Max? I keep considering trying to run and I know run/walking is the only way it might ever happen and was wondering if a dog would be annoyed (or just think I’m crazy, lol) doing that? I’m going to assume that a well-leash-trained dog will do better than one that’s not, which we’re working on, as well as keeping in mind that our pup needs to get bigger before she starts getting eased into more exercise. She’s a Bouvier, so a large breed.
I got up to 20 miles doing the run/walk method and my endurance was so much better. My pace was actually almost the same as if I ran straight through-maybe better. I almost got to my full marathon but got an injury 3 weeks beforehand.:(
Which marathon did you recover faster from? Which one felt easier?
Do you find it difficult to train run/walk on the treadmill? I have to do most/all of my training on the treadmill for various reasons, and I find it difficult to change speeds because of the delay of the treadmill. Sometimes by the time I get slowed down to a walk it’s time to start running again, which I feel can be frustrating.
Just signed up for my first RunDisney event, I’m doing the 5k and 10k Wine and Dine and I’ve read some of Jeff’s books and am using his methods.
I am in the 30 DC and having the mind set that walking/squating/ changing things up has enabled me to finish the 60 minute long run with NO KNEE PAIN!!! Yay.
First time I hear that run-walk is something official. I used to help my son getting some shape and lose some weight. He hated running so sometimes I told him just to walk or walk on a treadmill with an incline, or sometimes walk 300m and run 100m easy on the track. But obviously run-walk would be for people who have some difficulty in running more than a certain time, and walking on a plain surface with no incline wouldn’t get your pulse high enough so some running should be done. Obviously if it says “walk one minute, run one minute” it means easy running because it’s people who have hard time running. It can’t mean walk one minute, sprint one minute.
I have a problem with running to fast at the start. I want to run slower in the beginning at a comfortable pace so I can save my energy for the second half of the run. I don’t keep track of my pace enough to know how fast I am going until my watch beeps at the mile. I’m still getting used to my Garmin watch. Never ran in the rain but I may have the opportunity next week.:)
Oh wow! I can honestly say I never knew it was “acceptable” do to run walking in a race setting. That is incredibly encouraging. I see myself far less likely to give up again if I adopt this style.
Thanks for letting me run vicariously with you—my knees say thank you! I’m confused about the run walk method. At 2:10 in the video, you mention the interval as 45 minutes of running and 30 seconds of walking. How does that short lower pace interval help overall performance and recovery?
good idea and I liked it that You left the dog part in instead of rerecording. That was fun!:-)
I may be utilizing this method since I’ve been injured for a couple weeks. It’s on the mend but not sure if running the entire challenge is advisable for me. Thanks!
Thank you for advocating that run walkers are still runners and we deserve all the glory too!
just started the run walk this past week seems to help endurance and I feel better in the last half of the run and post run I’ve been running for about 10 yrs.
Awesome overview explanation of the Galloway Run/Walk method. Thank you!
Thanks for this video! I was running the WDW marathon last month with friends and I did the run walk run method for the first time, and I was SHOCKED at how good I felt at the end of the race and walking through the parks that day. My body is usually so beat up after a marathon. So crazy!
r there basic strength or flexibility checks u can do before u start running?
I absolutely love the run/walk method! Honestly, when people make comments I feel more experienced and knowledgeable because I am doing what’s best for me and my body and that is most important! I just remind myself that my safety and health will always trump some dumb person’s rudeness!
Thanks Jen! Didn’t even think about it but you’re right…i would have just ran from the start until i was ready to walk because of adrenaline. It’s going to be hard to stick to it the whole time! Thanks for putting that in my brain. Lol
I swear you’re reading my mind! So my follow up question is how do I gauge what pace I should run/walk at during the intervals? Thanks for sharing Jen!
Excellent video.
I admire run-walk (ers). I can see it’s use for longer events longer is relative: I can run a road Marathon without too much difficulty, but a marathon off-road or a longer distance…. The problem for me is being an “old bloke” is getting my body and mind in gear….so when I stop running everything stops working properly!
Ho hum.
I experience the same I am usually heavy in the first 1.25 to1.50 then I automatically go into my runners high and my pace drops from 11 min pace to about a 9:30 min pace. So I know how you feel and I hate running in the rain, lol.
Hi Derek. Appreciate your vids. I am getting myself off the couch and plan to do a 13.1. I just started the Galloway half marathon training schedule. Your recorded journey has given me hope that it can be done. Thank you!
I love this video, Jen! I’m using the run/walk method to train for a 5k, and it’s made my running goals SO much more achievable. I’m running my first race next month (eek!) and I’ll be sure to keep these tips in mind!
Yep yep yep. I think the Run/Walk method is a great way for new runners to get in to longer distances too. It makes it less intimidating.
I’m currently using a 10k training app but I feel like it’s progressing too quickly for me! Thinking of getting J Galloway’s journal and timer instead. I’ve heard you mention him a couple times what do you think?
Great video on run walk method I run walk when I train but on race day my goal is to run as long as I can
Keeping with your intervals at the start is the hardest thing ever. Must not succumb to peer pressure!
Thank you! I assume that’s 10 secs running 50secs walking? Is this the pace you started with (even when running 4 miles?)
Only 30 seconds of walking? You’re a champ! I’m really enjoying these videos.
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Such a great video! So thrilled you are not forcing me to run 45 minutes of running and 30 of walking!!������ it’s going to be such a fun first race with you as my coach!! Love ya
is there a self check to check ur posture whilst running? slow creep of bad mechanics seems like a concern.
Guys with diabetes 2 used to ask me what can I do about my diabetes I said start walking jogging tennis to get in shape for Tennessee say walking is the best exercise forwalking is the best exercise for tennis because walking and tennis is similar to the footworkremember there’s fast-twitch and slow-twitch muscles if you start sprinting using a fast-twitch and tennis it’s more it’s not the same switch another words bodybuilding and extra muscles won’t be any goodness sport like tennisspecial forces guys laugh at big muscles because you know stand him and strength is the essence of physical fitness
Hi Jen! Happy 30th Anniversary to you and Scott! Your videos are so wonderful and motivating! I just wanted to be sure, you said you run 45 minutes and walk 30 seconds, is that correct? Run/walk sounds so phenomenal I ordered Jeff’s book! BTW, I just finished Andrea Barber’s book, “Full Circle” and she writes of how life-changing running is in dealing with her depression (if you’re interested). Thank you!!!! -Susan
Run walks are great learning tools, it’s how I did my first half-marathon. Run squats would be good stop light exercises for city runs.
I like 19 and 1 too. I walk 19 and run 1. My heart rate goes from about 67 to 110. I highly recommend my method, it is great I never get tired. The only problem is everyone has gone home by the time I finish.
I already do the run walk system but will be fun to add in the squats. going to do that for tomorrow’s run. Thanks Nate
Do you think Ben Parkes is suffering side effects from Veganism?
I have a video about the run walk program on my channel. I used it on my second marathon and I PRd by 27 minutes, I believe there is something to it, because it worked for me as well (and I know a lot of people for whom this is a great plan). There were a lot of people doing the Philadelphia marathon using the run walk program, there were people who ran walked right next to me for a few miles, and I didn’t know them. It’s acceptable and it’s awesome!!!
I am so excited to get down to Disney and get Princess Weekend started! I know I told you before but I am doing the 10K and really do hope to run into you to meet you! Your videos are why I started running again, other than the fact I have gained a lot of weight since having both my kids…lol. I love the run walk method and for me being overweight and working on getting back to how I was when I was an athlete, it definitely works best for me.
This was a great video reminder! I’ve used run/walk since 2013, when I started training for my first marathon. I’ll be at Princess for the Half (in corral D). I’ll look for you to say “hi”.:)
I just saw this, so I’m almost exactly 4 years late answering your question. But yes. I’ll do some dynamic warmup stretches and drill, which really helps. But it does seem like my comfortable pace gets faster after the first mile or so.
Yeah. I got one in couple months. Try suck up pride, and do run/walk/run method.
You do 45 minutes running and 30 second walking? I do it too but I’m more like 45 minutes walking and 30 seconds running. Works great! ��������
I assume in the half-marathon race day, I should also do squats in intervals during the run, am I right? I am about to make my first half-marathon race, I never saw people do squats before in their race.. curious
I had to rewind, I thought you said 4 to 5 minutes of running then 30 seconds of walking, that made sense then, when you said 45 minutes I thought oh no that can’t be right. But I see your replies to other people so I get it and this method totally makes sense. Just a shame that you have some people that are such “pills” and either guilt you into keep on running or get upset that you want to walk for a momentslow and steady wins the race every time!��
What time intervals are you running in this video? Well done on the achievement!!