12:15-14:30
R30sec/W30sec or R20sec/W20sec or R15sec/W15sec
14:30-15:45
R15sec/W30sec
15:45-17:00
R10sec/W30sec
17:00-18:30
R8sec/W30sec or R5sec/W25sec or R10sec/W30sec
18:30-20:00
R5sec/W30sec or R5sec/W25sec or R4sec/W30sec
R3min/W30sec = Run 3 minutes/Walk 30 seconds
You may always divide each of the amounts by 2 or 3.
Years ago, runners were running 9-min/mile pace using R4min/W1min. After working with thousands at that pace we’ve found it better to run for 2 minutes and walk for 30 seconds; R80sec/W20sec; or R60sec/W15sec.
Instead of running a 12-minute pace using R2min/W1min, you could use R60sec/W30sec; R40sec/W20sec; or R30sec/W15sec.
Instead of running a 13-min/mile pace using R1min/W1min, you can use R30sec/W30sec; R20sec/W20sec; R15sec/W15sec; or R10sec/W10 sec.
Be sure to adjust for heat. (See the heat adjustment recommendations in this book.)
Walk more going uphill—the “huff and puff” rule
If you are running a 10-min/mile pace on flat ground, your pace should slow to 11 min/mile or 12 min/mile going up a moderate-grade hill and the ratio should be adjusted accordingly as noted above. There are many individual issues when running uphill or at higher elevations. The best and simplest rule when running uphill is to avoid huffing and puffing. If you start to increase respiration from that on the flat sections, slow down and take more frequent walk breaks immediately.
Other modifications
Downhill. Those who use efficient downhill running form (feet low to the ground, light touch of the feet, moderate or shorter stride) can often run for longer segments going down. This type of running form uses the ankle, reducing or eliminating aggravation on the knees and other joints. Pounding on the feet and shins can be taken away by using this technique.
Walk breaks on shorter distance races: 5K, 10K, 10 mile. The ratios listed above have been proven to improve finish times in half and full marathons. I recommend that some race rehearsal segments be done during one of the short distance runs each week. After a warm-up, run 4 to 6 half-mile segments at race pace with a 2- to 3-minute walk break between each. During each half-mile segment (2 laps around a track) try a different strategy to find which feels best and works best.
On shorter distance races, the amounts can be adjusted for the individual. Here are some suggestions:
Strategy in Half/Marathon
5K
10K
10 mile
9 min/mi
R3min/W20-30sec
R3min/W30sec
R2:30min/W30sec
10 min/mi
R3min/W30sec
R2:30min/W30sec
R2min/W30sec
11-12 min/mi
R90/W30sec
R80min/W30sec
R60min/W30sec
13-14 min/mi
R40/W30sec
R30/W20 sec
R30/W25sec
R3min/W30sec = Run 3 minutes/Walk 30 seconds
When can I reduce or stop taking walk breaks in races? I recommend waiting until the last third of the race to cut down or eliminate walk breaks. Prepare for this by running continuously for the last 1-2 miles of some of your short runs.
See the chapter Situations and Adjustments for more information.
Chapter 9:
How to Keep Track of the Walk Breaks
Runners who used to feel a distracting interruption when trying to manually time their walk breaks have discovered that Galloway timers or my Lolofit Apps help them ease into a new rhythm. Here are some of the timing options.
You can become like Pavlov’s dog. Runners tell me that they get into a rhythm as they follow the beep. After a few weeks using a set amount of running and walking, you can hardwire this behavior pattern into your subconscious brain. Such patterns tend to become somewhat automatic as you use the ratio regularly.
The best product I’ve used is the Galloway Run Walk Run® timer. These devices (approximately $20) can be set to beep or vibrate—or both. The timer is easy to set and most of my runners tell me that they can reprogram the timer during a 30-second walk break, if needed.
There are several watches which can be set for two intervals. It usually takes 100 split memory to do this. The GPS devices sometimes have this capability but the beep volume is often quite low, making it difficult to hear during a race. Check our website (www.jeffgalloway.com) for information on several devices and timers. The better running stores have knowledgeable staff who can explain the capabilities of the various equipment: www.Phidippides.com.
Get a timer!
Timers can reprogram the subconscious brain. You don’t have to guess or look at your watch all the time—just listen for the beep.
The little green coach. A runner was using our green Galloway timer in a race. At first, he would catch up with a group of runners during his run, walk at the beep as they ran (non-stop) ahead. After the half-way point, he moved steadily ahead of this group as their fatigue produced a slowdown. As he was enjoying the after race refreshments, they finished, recognized him and said “Tell me about your little green coach.”
Apps and other tools that deliver the walk-break prompts. There are several apps by lolofit that allow you to set the run-walk ratio of choice, with music in the background. I have recorded the coaching advice for each workout with some motivation in training for 5K, 10K, half marathon, and marathon. Choose the “Galloway Ultimate” label for these apps. Among the innovations is the increase in the beat of the music as you pick up the pace.
One of the benefits of wearing the timer in a race is that the beep will warn other runners near you as you move to the side of the road to take walk breaks. In the beginning of a race, some runners like to use 5 beeps, and then change to 2 beeps later in the race.
When running in quiet surroundings or in nature you can use the vibration mode—no sound.
The mystery beeper story
I was running in a wooded area on a beautiful morning in Springfield MO, using my timer on the beep mode. After about 10 minutes, I heard another beep nearby, just after each of my beeps. I looked around but didn’t see anyone. Over the next 5 minutes the sound of the mystery beeper became getting louder, so I stopped and finally identified the source: a mockingbird in a nearby tree.
How to set up the Galloway timer
Insert a AAA battery in the back.
Hold the timer so that you are looking at the screen.
Turn on the timer by touching the middle indention on the top of the timer
Push the middle indention again to change the first field (the run portion). The digits will blink. Hit the right button on the top of the timer to lower the amount and touch the left button on the top to increase the amount of time. When you have the right amount for the run, hit the middle indention again to move to the walk amount and set it the same way.
Hit the middle indention on the top again to move to the interval amount. Hit the right button on top to get “99.”
Then hit the center indention again to set the vibrate or beep mode. Finally set the number of beeps or vibrations.
Turn off the timer by holding the middle indention down for a few seconds until the screen goes blank.
Chapter 10:
OFF THE COUCH! Run Walk Run® for Beginners
I’ve personally heard from tens of thousands of runners who said that the only reason they started to run was by using my Run Walk Run® method. When you reduce the amount of running enough, with the right amount of gentle walking to recover, almost anyone can run without aches, pains, or debilitating fatigue.
The human body has evolved as an extremely efficient walking machine. Running requires a lot more resources and builds up stress on the system and on weak links. One anthropologist who studies ancient man told me that we were probably designed to run non-stop for about 200 yards—to get away from predato
rs, jump over obstacles, etc. We can adapt to run very long distances—but at a great cost: dramatic increase in energy reserves, pounding of body weight on feet and joints, increase in core body temperature, and much quicker muscle exhaustion.
When strategic walk breaks are taken from the beginning of a run and in the right ratio for the individual, the legs, feet, and joints can continuously adapt. Fatigue is erased, energy resources are conserved, body temperature is managed, and weak links don’t get overused.
The Run Walk Run® method is a cognitive strategy
As you focus on each segment of running and then each segment of walking you activate the conscious brain. This allows you to gain control over the emotional subconscious brain, and activate positive attitude hormones.
Change somebody’s life for the better!
Thousands of veteran runners have mentored beginners into running by using this method. By encouraging a novice to use this program, you can improve the quality of life: better attitude, more vitality, more focus, etc. Not many people have the opportunity to improve the quality of someone’s life—it is empowering.
Run Walk Run® bestows the same joy of running as derived from running non-stop for almost everyone who has reported on this.
The right formula of Run Walk Run® has allowed older or heavier runners to start running for the first time in their lives without pain—and continue to improve and increase distance.
Many of these challenged runners have been able to finish half marathons or marathons within 6-9 months of taking their first steps.
My book Running Getting Started is a good training resource for beginners. It has a 6-month program with support information for beginners (available autographed from www.JeffGalloway.com).
Goals produce results
When beginners have a goal written on a calendar, they are more likely to stay motivated and get in the workouts that transform body and mind into an active, positive organism. Goals activate the executive brain that can override the subconscious emotional brain when one is not motivated or is under stress. At the end of this chapter you’ll find a 5K training program that has been very successful in not only getting runners and walkers across the finish line but also the line from sedentary to active.
How to start: A 20-step program
There is no one pattern for everyone. Each was born with different abilities and weak links. Don’t try to keep up with a friend when you are feeling significant fatigue or pain.
Walk first! Gradually increase the length of a gentle walk to 30 minutes.
Whether walking or running, use a relatively short, gentle stride.
When starting to run, walk gently for 10 minutes at the beginning and the end of your Run Walk Run® segment.
On the first day of running, run gently for 5 seconds and then walk for the rest of the minute. If there are no problems, continue alternating 5 seconds of running with 55 seconds of walking for 5-10 minutes.
Use a running stride that is short, with the feet low to the ground and a light touch of the foot. This is sometimes called the shuffle. For more information, see the chapter on running form.
NO HUFFING AND PUFFING! Slow down and walk more to breathe normally.
Take a day off before you do the Run Walk Run® again. Gentle walking on this off day is generally OK.
It’s important to do the Run Walk Run®, in some form, every other day if you want to maintain the adaptations of running.
During each successive Run Walk Run® workout, continue to use R5sec/W55sec and increase by 3-4 additional minutes until you reach 30 minutes.
If desired, reduce the walk warm-up and warm-down to 5 minutes each.
Some may want to stay at R5sec/W55sec—and this is fine. Most beginners maintain this strategy for 2-3 weeks.
To increase the running portion, do R5sec/W55sec for the first 20 minutes and then shift to R10sec/W50sec for the last 5-10 minutes of the workout.
To continue shifting to the R10sec/W50sec, gradually add 3-4 minutes of this ratio to the end of each workout, while decreasing the same amount of minutes of R5sec/W55sec, until you are doing 30 minutes of R10sec/W50sec.
There is no goal for reaching any specific ratio in any specific period of time. Each person can decide how much to run and how much to walk on any given day.
One can continue to move up to R15sec/W45sec, R20sec/W40sec, R30sec/W30sec, or any ratio that is comfortable by gradually increasing as noted above.
If you are huffing and puffing—even at the end of a workout—you either ran too fast or increased the running portions too quickly. Back off a little bit.
Don’t hesitate to drop back to an easier ratio if you are not feeling good on a given day. On some days you will need to do this. It is part of the running experience to gain control over your attitude, aches, etc. by walking more and running less on those days.
Enjoy every run. If you are not feeling good, take a 2- to 3-minute gentle walk to catch up, and walk more and run less for the rest of the run.
Smile and enjoy every endorphin.
Getting started 5K training program
Time required: 30 minutes on two weekdays (Tue/Thu or Mon/Wed) plus one weekend Run Walk Run® that will build gradually to 3.5 miles.
Who: This program is designed for those who are just beginning to increase distance, those making a comeback after a period of inactivity, etc. The advice is given as one exerciser to another. For medical issues, see a doctor.
Textbook: My book, Galloway’s 5K/10K Running, has additional information for both of these events. You can order this book from www.jeffgalloway.com.
Use a short stride: Whether walking or running, adjust your stride so that it is relaxed and well within a natural range of motion for you. Keep the feet low to the ground. Shorter strides reduce effort and orthopedic stress, allowing the body to adapt naturally to running and walking.
The long one: As you increase the length of the long run every two weeks, you’ll extend endurance limits, improve mental concentration at the end of workouts, and enhance your physiological infrastructure. Longer workouts improve your cardiovascular plumbing system so that you can deliver blood better to the exercising muscles and withdraw waste more effectively. The endurance workout is the primary training component in a 5K program.
Mental focus: As you focus on each workout, your goal on the calendar, and each run and walk segment, you shift mental control into the conscious brain. This overrides the subconscious, emotional brain that will trigger negative attitude hormones under stress.
How to determine pace per mile: Use the Magic Mile (MM) as noted in the chapter in this book.
Example:
MM was 10:00.
Multiply by 1.3 = 13:00
Add 2 minutes = 15 min/mi on long runs.
Note: Slow the pace down by 30 sec/mile for every 5-degree temperature increase above 60°F (slow down by 20 sec/km for every 2°C above 14°C) on long runs.
Maintenance workouts: Usually, the long workout is done on weekends, and the two maintenance workouts are done during the week. The pace of these can be as slow or as fast as you want to go, as long as you are recovering well from the weekend long ones. Beware of fast running as this increases the risk of aches, pains, and injuries.
Rest days: When you go farther than you have gone before, your muscles, tendons, joints, etc. need a recovery period to rebuild stronger. Take the day off from exercise the day before and the day after a long one. On the other non-running days, you can do any exercise that does not fatigue the calf muscle. Walking, aqua-jogging, swimming, cycling, elliptical work, and rowing are fine, but stair machines, leg-weight work, and step aerobics are not.
Warm up: Walk for 3 minutes, then run for 5-10 seconds and walk for the rest of the minute for 10 minutes. Then use the Run Walk Run® ratio that is appropriate.
Warm down: After your workout, don’t stop. Walk gently for the next 10 minutes. You‘re done!
If you are already running more than
1.5 miles, you can start at the length of the long run which matches your current long-run distance during the past 2 weeks in the training schedule below.
Note: At www.JeffGalloway.com you can find a timer that will beep or vibrate to tell you when to walk and when to run.
The schedule:
Week 1—Tues 10 min, Thurs 13 min, Saturday 1.5 mile (2.5 km)
Week 2—Tues 16 min, Thurs 19 min, Saturday 30 min
Week 3—Tues 22 min, Thurs 25 min, Saturday 2 miles (3.3 km)
Week 4—Tues 28 min, Thurs 30 min, Saturday 30 min
Week 5—Tues 30 min, Thurs 30 min, Saturday 2.5 miles (4 km)
Week 6—Tues 30 min, Thurs 30 min, Saturday 30 min (800T)
Week 7—Tues 30 min, Thurs 30 min, Saturday 3 miles (5 km)
Week 8—Tues 30 min, Thurs 30 min, Saturday 40 min
Week 9—Tues 30 min, Thurs 30 min, Saturday 3.5 miles (5.8 km)
Week 10—Tues 30 min, Thurs 30 min, Saturday 30 min
Week 11—Tues 30 min, Thurs 30 min, Saturday 5K Race!
Week 12—Tues 30 min, Thurs 30 min, Saturday 30 min
Week 13—Tues 30 min, Thurs 30 min, Saturday 3-3.5 miles (on to the next goal!)
The Run Walk Run Method Page 4