Be prepared to drop back to more walking if symptoms increase again.
Run Walk Run® Adjustments to Reduce Irritation:
As long as you have been cleared to do some short runs, here are some adjustments that have allowed runners to continue running during the healing process:
Used to use 3 min run/1 min walk—shift to 30 sec run/30 sec walk
Used to use 60/30—substitute 15/15
Used to use 30/30—substitute 10 sec run/30 sec walk
For a more conservative approach, use the plan in the Off the Couch chapter in this book.
Note: Read the section in the book on Acceleration Gliders and do this drill 4-8 times (once or twice a week) to avoid abrupt starting and stopping.
Why do micro tears accumulate?
Not enough walk breaks
Run segments are too long
Constant use
Prior damage
Speedwork
Too many races
Doing something different
Sudden increase of workload
Inadequate rest between workouts
Not enough walk breaks during runs
Stretching (yes stretching causes a lot of injuries)
Heavy body weight
Chapter 7:
The Magic Mile Time Trial Guides the Run Walk Run® Strategy
Knowing what a realistic pace for a given run is can indicate the right Run Walk Run® strategy. The Magic Mile (MM) can set the pace. This simple cognitive strategy can keep you from setting unrealistic goals and then training too hard. As you do the math you will know current capabilities and how much improvement may be possible during a season. The Run Walk Run® strategies are directly linked to the pace per mile.
I’ve used a number of different evaluation tools over my 50+ years of running. The MM has been the most accurate reality check in setting a safe pace and then a Run Walk Run® strategy for all workouts. It will also provide guidance as to when a goal change might be productive. To ensure continued injury-free running enjoyment, you need to know current potential in order to set the right Run Walk Run® strategy for various paces. Without the MM, most runners usually set an unrealistic goal, which leads to overtraining and frustration.
NOTE: Beginners should follow the suggestions in the Off the Couch chapter in this book.
How to do the MM
These one-mile time trials are listed on the schedules in my books. They are usually run about every 2-3 weeks. Only one MM is done each day it is assigned.
Go to a track, or other accurately measured course. One mile is 4 laps around a standard track (1600 meters).
Warm up by walking for 5 minutes, then use a Run Walk Run® strategy that is more conservative than you will use in your MM. If you plan to use a 3-minute run/1-minute walk in the MM, then the warm-up ratio would be run a minute and walk a minute, or 30 seconds/30 seconds. Then, for 5-10 minutes, jog at an easy pace, with walk breaks as desired.
Do 4 acceleration gliders. These are listed in the Drills chapter.
Walk for 2-3 minutes.
On your first MM, don’t run all-out from the start—just run a normal pace for 3 laps and then pick it up a little. Be sure to record your time, and try to remember and record the time of each lap
Try to run faster on each successive MM. Run fast—for you—for 4 laps. It is your choice to either use walk breaks or not during the MM (most of my runners who report times from non-stop vs. Run Walk Run®, usually run faster with some form of a walk break in the MM).
A school track is the best venue. Don’t use a treadmill because they tend to be notoriously unreliable, and often tell you that you ran farther or faster than you really did.
If using a GPS device to measure the mile, use a flat, safe course and measure the same mile several times. Mark the beginning and end based upon the results of 3-4 measurements. Then measure the quarter-mile segments. It’s best to use the same segment for each MM.
On each successive MM, adjust pace in order to run a faster time. Never sprint.
Cool down by jogging and walking gently for 10 minutes and then walking for 5-10 minutes.
Use the formula below to see what time is predicted during a season.
Then use the results to set a realistic pace for the long runs.
The pace for each run will indicate the appropriate Run Walk Run® strategy—noted in the next chapter.
Adjust pacing during each quarter mile to help with improvement.
A good formula for success is to keep a consistent pace for the first 3 quarters with a slightly faster last lap.
You may run the rest of the miles scheduled for that day at any pace or Run Walk Run® strategy.
Note: Remember that you are only running one MM each day it is scheduled.
How to run the MM
On the first MM, run gently for three laps and pick up the pace a bit on the last. Try to remember the time of each quarter mile (one lap around a track is close enough to a quarter mile if you run in the middle of the first lane). On each successive MM afterward, run the first lap slightly slower than you think you can average. Take a short walk break at the quarter mile, half mile, or even eighth mile marks. If you aren’t huffing and puffing, you can pick up the pace a bit on the second lap. If you are huffing after the first lap, then just hold your pace on lap two—or reduce it slightly.
Walk breaks during a MM? Many runners find that they run faster when they insert a 15-30-second walk break every half lap or every lap or at least at the half mile. At the end of lap 3, the walk break is optional. It is OK to be breathing hard on the last lap. If you are slowing down on the last lap, start a little slower on the next MM. When you finish, you should feel like you couldn’t run more than about half a lap at that pace. You may find that you don’t need many (or any) walk breaks during the MM—experiment and adjust.
Don’t Sprint!
How hard should I run the MM?
The first one should be only slightly faster than you normally run. With each successive MM, pick up the pace and try to beat your previous best time. By the fourth MM, you should be running fairly close to your potential.
Should I use walk breaks during the MM?
Most of the runners I’ve coached who have tried both non-stop running and Run Walk Run® have reported faster times when walk breaks were inserted in some form. Try it both ways.
Galloway’s Performance Predictor
Step 1:
Run your MM time trial (4 laps around the track or 1,600 meters).
Step 2:
Convert the MM time to minutes and hundredths of a minute (9:33 MM is 9.55).
Step 3:
Compute your current potential mile pace for the race of your choice by using the formula below.
Step 4:
Compute the pace of long runs by adding 2 minutes to the potential marathon pace.
Step 5:
Do the training necessary to prepare for the goal of your choice.
Using periodic MMs to predict best potential per mile in a race
5K—add 33 seconds to the best current MM
10K—multiply by 1.15
Half Marathon—multiply by 1.2
Marathon—multiply by 1.3
Example: Magic Mile time: 10:00
5K potential pace per mile: 10 + 33 seconds = 10:33 per mile
10K potential per mile pace: multiply 10 x 1.15 = 11:30 per mile
Half marathon potential per mile pace: multiply 10 x 1.2 = 12 min/mi
Marathon potential per mile pace: Multiply 10 x 1.3 = 13 min/mi
Long run training pace: add 2 minutes per mile = 15 minutes per mile
Note: Slow down the long runs and long races by 30 sec/mile for every 5°F increase above 60°F (20 sec/km for every 2°C above 14°C).
Metric runners: multiply the mile pace by .62 to determine pace per kilometer
Note: The potential that is determined by the computations assumes that you will be running about all-out effort i
n your goal race, that you did all of the training in my time goal programs, and that conditions were perfect on race day. Because conditions are not usually perfect it is best to add a few seconds per mile to what the MM predicts on a perfect day, for at least the first few miles of your goal race.
First-time racers should run to finish only
I strongly recommend that first-time runners in any race should not attempt a time goal. Use the MM to determine your long run pace (adding 2 minutes to the MM time multiplied by 1.3). During the race itself, I recommend running the first two-thirds of the race at your training pace. During the last third you may run as you wish.
Time goal runners may make a “leap of faith” goal prediction
I have no problem at the beginning of a training season allowing my e-coach athletes, who’ve run one or more races at a certain distance, to choose a goal time that is faster than that predicted by the initial MM in the same race. As you do the speed training, the long runs and your form drills, most runners improve…but how much? In my experience this leap-of-faith goal should not exceed 3-5% improvement in a 6-month training program.
How to set up the leap of faith
Run the MM
Use the formula above to predict your current potential per mile pace in your goal race
Choose the amount of improvement during the training program (3-5%)
Example: “leap of faith” improvement in a half marathon
Half-Marathon Pre-test prediction
3% Improvement
5% Improvement
1:20
2:12
4:00
1:40
3:00
5:00
2:00
3:36
6:00
2:30
4:30
7:30
3:00
5:24
9:00
(Over a 4-6 month training program)
The key to goal setting is keeping your ego in check. From my experience, I have found that a 3% improvement is realistic. This means that if your half-marathon time is predicted to be 3:00, then it is realistic to assume you could lower it by five and a half minutes if you do the speed training and the long runs as noted on my training schedules in my books. The maximum improvement, which is less likely, is a more aggressive 5% or 9 minutes off a three-hour half marathon.
In both of these situations, however, everything must come together to produce the predicted result. Even runners who shoot for a 3% improvement and do all the training as described, achieve their goal slightly more than 50% of the time during a racing season. The more aggressive performances usually result in success about 20% of the time. There are many factors that determine a time goal in any race that are outside of your control: weather, terrain, infection, etc.
The prediction from the MM assumes that you have done all of the training for the goal (e.g., long runs and speed workouts), the weather is ideal, the course is not hilly, and that you don’t have to weave around runners very much—or swing wide around too many turns.
Note: Crowded races force you to run longer than race distance—usually about half a mile in a half marathon and one mile additional in a marathon.
MM time trials give you a reality check throughout the program
Follow the same format as listed in the pre-test above.
By doing this as noted, you will learn how to pace yourself.
Hint: It’s better to start a bit more slowly than you think you can run.
Walk breaks will be helpful for most runners. Read the section in this book for suggested ratios.
Note whether you are speeding up or slowing down at the end, and adjust in the next MM.
If you are not making progress then look for reasons and take action.
Reasons why you may not be improving:
You’re overtrained, and tired—if so, reduce your training, or take an extra rest day.
You may have chosen a goal that is too ambitious for your current ability.
You may have missed some of your workouts, or not been as regular with your training as needed.
The temperature may have been above 60°F (14°C). Temperatures above 60°F will cause a slowdown (the longer the race, the more time added).
You ran the first or second lap too fast.
Final reality check
Time-goal runners: Take your fastest MM and use Galloway’s Performance Predictor above. It is recommended that you run the first third of your goal race a few seconds per mile slower than the pace predicted by the MM.
To-finish runners should run the first two-thirds of the race at training pace and then speed up if desired.
If the MMs are predicting a time that is slower than the goal you’ve been training for, go with the time predicted by the MM.
Chapter 8:
Setting Up the Right Run Walk Run® Strategy
In the previous chapter you learned how to predict current potential, and how realistic a leap-of-faith performance improvement may be. By using the Magic Mile (MM) one can also set a safe pace for long runs by adding two minutes to the current marathon potential pace. In this chapter you will see my recommendations for the specific strategies of Run Walk Run® (RWR)—based on specific paces.
Be sure to follow the heat slowdown rule: 30 seconds per mile slower for every 5°F increase above 60°F (20 sec/km slower for every 2°C above 14°C).
Once you have set the appropriate pace—whether long run, race, or regular workout—one can use the strategies below, based upon the pace that is used at that time. There are special rules that apply to short races, such as one mile, 5K, and 10K.
You cannot run too slowly on long runs
Beginners should read the Beginning Runner chapter before reading this chapter. The general rule during the first year of running is that you cannot go too slow or walk too often. Goal one is to stay injury free. Goal two is to enjoy every run. The best way I’ve found to reach these goals is to walk early and often.
How to set up the right Run Walk Run® strategy for the day
Use the MM to calculate pace. Go over the last chapter again. Remember that the first MM should be gentle—as an introduction to timing and distance—don’t run this initial one fast! The goal on subsequent MMs is to improve upon that time. In the beginning of a training program, most runners will make a great deal of progress, but don’t worry if you don’t. It takes some a lot longer to build a performance base than others. Patience is not only a virtue for beginners—it’s a strategy.
First priority—whether seasoned veteran or new beginner—is setting the right pace for long runs. Even if your MM time is slower than you know you can run for one mile, do the math. There is no liability on long runs, for any runner, in pacing the long ones too slow or taking too many walk breaks.
Set up the Run Walk Run® strategy based upon the pace per mile, as noted below. On long runs—marathons and half marathons—the ratios below can be directly applied.
If you want to walk more frequently on long runs—do it! Injury risk will drop and recovery will be faster with shorter run segments and more frequent walks.
Beginners can use the ratios below for all races and all training runs.
Veterans can use some variations on shorter distance races and runs, by practicing various ratios at goal pace to see what works best. These race rehearsal segments are run during a short run day, during the week.
Run Walk Run® Strategies
After having heard back from over 300,000 runners who have used walk breaks at various paces, I’ve come up with the following suggested ratios. As mentioned, these are strategies and can be adjusted as desired by individuals.
Note: 30 seconds has been found to be the longest effective walk break at paces of 9 min/mile and slower.
Reports from thousands of runners who have used variations between 20 seconds and 60 seconds tend to show that most receive as much recovery from a 20-30-second walk break as from a longer walk. So by shortening both
the run segment and the walk segment, there is often less fatigue at the end.
In fact, there is a slowdown during the second 30 seconds of a 60-second walk break. This makes it harder and harder to start up after a walk break at the end of a long run or long race.
Strategies
Pace/mile
Run
Walk
7:00
6 min
30 sec (or run one mile/walk 40 seconds)
7:30
5 min
30 sec (or 2:30/15)
8:00
4 min
30 sec (or 2/15)
8:30
3 min
30 sec (or 2/23)
9:00
2 min
30 sec or 80/20
9:30 -10:45
R90sec/W30sec or R60sec/W20sec or R45sec/W15sec or R60sec/W30sec or R40sec/W20sec
10:45-12:15
R60sec/W30sec or R40sec/W20sec or R30sec/W15sec or R30sec/W30sec or R20sec/W20sec
The Run Walk Run Method Page 3