Jeff Galloway's Run/Walk/Run method was revolutionary for three reasons:
1 - Run/Walk/Runners felt better throughout the long run.
2 - Run/Walk/Runners recovered faster and got injured less often.
3 - Run/Walk/Runners went faster with the breaks than without.
Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners, allowing him to fine tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster.
The greatest benefit of the walk break comes in the first 30 sec.
Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away.
After 30 seconds of walking, we tend to slow down.
Here is a typical example of what happens with a 1-minute walk break:
A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.
As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi.
This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race.
Avoiding the Slow-down
Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times.
The Bottom Line
If you are in already using a 30-second walk break or less, you don't need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval. It's that simple.
Sarah: I use Jeff Galloway's personal ecoaching, and he has me doing very short intervals. Before I signed up for his coaching in January, I too was using 1/1 intervals. For my shorter runs, he has me doing a variety of intervals, such as 30/30, 20/20, 15/15, 12/17, 25/20, etc. 30/30 has me going much faster than 1/1, and 15/15 (that's seconds, not minutes) is the fastest of all for me, but it leaves me a little bit more tired. For my long runs, he has me doing 10/30. This works out very well and doesn't feel like much effort at all. 10/30 has me going slower than on the short runs, but faster than I used to do 1/1! I discovered that for my upcoming races (including Dopey), even if I do 10/30, I will be well within the time limits with plenty of time to spare.ReplyDelete
Wow! It's amazing how it works, isn't it? Maybe I'll have to play around with my intervals. I once tried 15:15 and it was so hard for me to get a rhythm! Maybe I'll just have to try it again until it makes sense! I hope your Dopey training is still going well! :-)Delete
I have never done Galloway training but continue to be interested in it. This summer I plan to do a few long runs with the Galloway group in my run group. They told me that my paces and ratios will be based on how fast I can run a mile. And then they said you run a mile throughout the training to see how your paces and ratios should be adjusted. Do you do that--base your ratios according to a one-mile time trial? Just curious why my group is basing my pace/ratio off of a mile.ReplyDelete
Hi Jen! Yes, this is usually referred to as the MM or Magic Mile. I do not do these but I know several people that do. I used an old pacing chart of Galloway's to figure out my 2:1 and 1:1 intervals. Honestly, I just go by what feels right to me. I know some folks who do 10 minutes of running followed by 1-2 minutes of walking. Matthew usually takes a 1-2 minute walk break at the start of every mile. I love the Galloway method because yes, there are suggested ratios but you can always do your own thing if you want. Good luck with your summer training!Delete
Interesting! I've been doing 1:1 and just today tried 2:1. I have noticed that my walking slows down towards the end of the minute. I'm going to have to try this.ReplyDelete
Let me know how it works out for you! Good luck!Delete
I was struggling pretty bad in my 5k race this am. Usually I do 2:30/45s intervals. I cut to 1:1 and it was much better. I'll have to try using 30s walk breaks....could be favorable in this hot weather!ReplyDelete
Yes! I find the 30:30 to just feel so much better- especially in the heat!Delete
Mind blown! I have been running 2:30-1 for a while now. I considered working up to 3:1, but chose to work my hill work instead (local races can be very hilly). There are times when I look forward to my walk breaks and other times when I actually feel less aches and pains running than I do walking. It makes sense that the benefit of walk breaks takes place in the first 30 sec and after that, just slows you down (I do loose speed towards the end of a long run). I'm going to have to give this a try!ReplyDelete
Let me know how it works for you! I really like it so far! I used it in two races this weekend and definitely felt like I was able to pace myself the way I wanted to without slowing down at the end. Keep me posted on how it works for you!Delete
I really like the 30 second walk breaks! I've been doing a 3:1 and I agree that after about 4-5 miles I REALLY slow down during that walk break. Only having 30 seconds is enough to catch a quick breath but not let my body slow down. Thank you for posting this! I'm really happy with it!ReplyDelete
That's awesome to hear, Amber! I really love it too!Delete
I see this is an older post, but I was wondering if this method is still being utilized? I have been doing a 2:30/1:00 interval for a few months now. Should I be changing it to a 1:15/30? Thank you.ReplyDelete
That's totally up to you! If 2:30/1:00 is working for you, stick with it. If you feel like you want to try something different, go for it and see how it feels for a run or two. Good luck!Delete