I ran/walked the Barcelona Half Marathon & still got a PB | Slow runner training for a marathon

HELLO, HI, WELCOME!!!
I'm Emily, and I've built a community of almost 100k people talking about the joys of slow running. I'm currently training for the Brighton marathon in April.
Come and run the Barcelona Half Marathon with me as part of a training run! I also chat through how I worked out my walk/run ratios that helped me get a PB in an earlier 10k training run AND this half marathon. If you're a slower runner and/or you struggle to run a set pace for longer distances this video is for you
mypacecalculator.com/runwalk.html
Big thank you to Brooks who invited me on this trip!
*PR Trip
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My running plan (get 2 weeks free with the code EMILY2): join.runna.com/lKmc/refer?dee...
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TIMESTAMPS
Before the race 00:00-03:54
During the race 03:55-05:15
Race recap 05:16-09:04
How to find your run/walk ratio 09:05-15:10

[@markg99]

You did well to stick to your run walk strategy even at the start when almost everyone was still running. Congrats! 👍🏃

[@Runswithemily]

Thank you!!! It was really hard at first when everyone else was running. But worth it in the end ☺️

[@fuzzy1237]

I’m doing London marathon soon and I run walk 1.15-1.00 It takes a lot of discipline to run walk right from start But worth it

[@midnightcdc]

Walk/run is a legitimate strategy that runners of all paces use! I have a friend who will be completing her 100th marathon at Boston this year (her 18th Boston, and she has BQ'd for all). She often uses a run/walk method and still AG places. I love seeing this from you! Doing what works for you to keep going with your racing and training is amazing!

[@Runswithemily]

Thank you 😊😊😊

[@BSimpleton]

Thank you so much Emily, you have rejuvenated my love of running. I have downloaded a running interval app and I've been doing the 3 min off 1 min on method and it has really helped me enjoy running more! Because at the end of the day, that is what it is all about.

[@Runswithemily]

Hey!! I’m so glad to hear it ❤️ EXACTLY!!! If you put enjoyment first it makes all the rest easier :)

[@MyWalkRunJourney]

keep doing what your doing Emily, your an inspiration to some people 👏😊

[@Runswithemily]

Thank you so much!

[@rachelsheldon89]

Congratulations on a great race! That cut off was brutal! The finish car caught up with me at 16k and it totally ruined my race mentally. They dismantled the course, turned off the timers, and I’m down as a DNF even though I completed it in 2:55. They didn’t even have any medals left and they had to go and found another box! Definitely not ideal for slower runners and not very inspiring for my first one!

[@Runswithemily]

Thank you! Ah I’m so sorry to hear that, that’s awful 😞 I wish more races were inclusive! It’s a big reason a lot of people don’t sign up for them

[@zoeblonde5588]

I'm from Belgium and almost all our half marathons have a cutoff of 2h30 and this is so close for me that it makes me scared to sign up. It's like you said not really inclusive for slower runners and it's so sad. Amazing job getting the pb and keeping to your run/walk strategy from the start when everyone is still running.

[@Runswithemily]

Ah, 2 hours 30 is mad 😭 in the UK there are a lot more inclusive races so we are quite lucky!

[@themonkeymen4881]

Congrats Emily on completing the Barcelona half, I also did it and it was a great day. I'm gonna use your strategy for the Barcelona marathon next week as it scares the hell out of me 😰

[@Runswithemily]

Thank you ❤️ It was such a good route! Good luck with your marathon!!!! You’ll smash it.

[@lenkaontherun]

Oh, 2:45:00 is pretty strict! So glad the Prague Half-Marathon that I'm running in April has 3:00:00 cut off time. I literally had sweat coming down my forehead when I read about the cut off time in Barcelona on your IG, lol. I went to check the Prague one IN PANIC! 😂Don't know why I didn't bother to check it when I signed up. I just kinda assumed they just wait for the last person to finish and get back safely. 🤷🏻‍♀

[@Runswithemily]

Hahah I assumed that it would have been a 3:30:00 cut off and I checked and was like nooooo 😭😭😭😂

[@lenkaontherun]

​@@Runswithemily I can imagine! 😭😂 Do you feel like it also kinda helped you run faster? Knowing you just have to make it? 😅

[@StuartBennettUK]

Very cool. I have the Brighton half marathon a week today and was thinking of jeffing that as a slower runner and certainly makes life easier :-)

[@Runswithemily]

Good luck with your half!!!

[@StuartBennettUK]

2 hrs 38 today Emily..We maintained a slow and steady pace.. Really happy despite the horrendous wind over the last 5 km... Thank you for all the info vids, we talk about your sutff a lot :-) @@Runswithemily

[@stedoesstuff]

I think this is a really clever strategy. It would also be easy to tweak the run/walk times if you wanted to go for a new PB. It seems like it would probably reduce the risk of injury as well.

[@Runswithemily]

For sure! I had an issue with my hip and knee and this has helped so far keep it at bay :)

[@mikestevenson1334]

Congrats completing this HM in sure a good time! =D Will you return to Barcelona for another HM in the future?

[@eddieyew2713]

Very informative vid. I'm about to do a full marathon in a month but have not been consistently training due do a lingering injury. Can you recommend a run walk ratio? Would a 5:1 ratio be advisable? Thanks

[@adhinelaras7799]

Thank you for sharing this Emily! I have an upcoming marathon on April this year, and I was so worried how am I going to finish it as a slow runner. Can't wait to try this technique! A question though - did you set it in your watch to run 3 mins and walk 1 min?

[@Runswithemily]

I hope you like this method! Yes I set it up as a workout on my Coros watch so it buzzes at the start of the new interval!

[@carolinekirwan2699]

Great video and huge congratulations on your half marathon PB 🎉. Just wondering did you program the paces and run walk intervals into your watch to help with timing and pacing?

[@Runswithemily]

Thank you so much 😀 Yes I did! I’ve got a COROS pace 3 and just set up it manually. Helps so much, you just wait for the buzz on your wrist which tells you it’s the start of a new interval

[@soomad]

Jeffing comes from Jeff Galloway 😊 Wouldn't know this otherwise, but I'm doing his Garmin coach plan where this method is used.

[@KellyStodola]

Just found you on YT-congrats! I am also using runna…does runna give you interval sessions, or do you do the distance it says and do your own r/w to try to match the paces… hope,this makes sense…I have been using r/w for 20 years…I think “Slow” runners are the next big thing as we represent a lot of $$$ to the running industry!😉

[@Runswithemily]

Runna doesn’t give run walk intervals for the long runs, I just work this out separately but based on the average pace runner suggests 😊

[@Bekiireads]

Are you wearing headphones for Brighton? I’ve seen conflicting info on whether or not we can wear them and slightly worried as I always train with headphones

[@Runswithemily]

Yes I will be when it starts to get tough ❤️

[@julieburton7393]

Most big races will only allow bone conducting headphones

[@Monkeytown609]

Congratulations on your PB. How did you choose that your walk time is 1 minute? Do you base it on heart rate or just see how rested you are? I have a hard time to start running again once I start my walking break.

[@Runswithemily]

I did a 10k the week before my half marathon and tested it then and it just worked for me so carried it over to the half ☺️

[@madaflimz]

What do you eat/fuel with after your longer runs/half marathon im really struggling post 12k absolutely exhausted i was just curious what your post run meal is ? Thanks

[@Runswithemily]

It totally depends! I’m not usually super hungry until the day after a long run so I tend to eat the same as a regular day. I just make sure I’m getting protein in

[@ziggyzagh]

9’30" seems fast for a walk pace, do you specifically walk fast/jog lightly during the one minute ?

[@Runswithemily]

Haha I think I walk quite quickly naturally so a 9:30/km walk was enough for me to feel recovered during this race ☺️

[@Neylena]

What electrolytes do you take! Please share x

[@Runswithemily]

I’m using Humantra at the moment :)

[@AbhijeetBorkar]

Did you find your headphones in the end? :)

[@Runswithemily]

I didn’t 😭 I’d left them in a drawer at home in London

[@AbhijeetBorkar]

@@Runswithemily aha! At least on the plus side, you didn't lose them during travel. :)

[@AbhijeetBorkar]

@@Runswithemily congratulations on the PB btw. I have used the Run-Walk method for getting a faster 5k PB in the past and it works well. But as you said, in a race situation, there seems to be more of a pressure to keep running.