The Run Walk Run Method is Awesome -- Here's How to Use It

[@maggie0285]

I love it. I do 1:30 run with 30 seconds walk. If I continuously run my pace is always slower because I tell myself I need to conserve energy. Walking is a nice little reward and gives me a chance to change a song on my Playlist. If running isn't fun then I will stop. This is fun! I'm consistent too because I'm excited about getting out on the trail. I've watched my training runs improve. I recently did a run on a treadmill at my sluggish pace I always ran. I found I was basically walking. I assumed something was wrong with the treadmill. I got on 2 more and came to the realization nothing was wrong. I just improved. Best feeling ever!

[@gabrielreyes9419]

for me 3 min run and 45 second walk is perfect. Half marathon time is 2:25 and i don’t feel tired or sore.

[@susaville]

I'm relatively new to running, with a few chronic health issues. This method of walk/run has been the most helpful for me to stronger. So far my longest run/walk distance is 6 miles, and I try to get 2 of those in per week, and then shorter distances or just walking the other active days. I have a half breed border collie/German shepherd who enjoys all if it. I was feeling a bit like I wasn't doing something right because of so many other videos saying so many different things, but this one is encouraging. Thanks.

[@fleetfeet699]

We're glad you found this video particularly encouraging. It sounds like you're doing a great job with this method already. Keep it up!

[@michaelwall1721]

When I was younger I found a program where you start by running for one minute. Then walk for 7 or 8. And your supposed to do it twice. I did four rounds. And the whole point is you work your way up the run times and down the walk times. So 2/7 then 3/6 then 4/5 and eventually your running the whole time.

[@AnthonyMcqueen1987]

I did this method at my first marathon after about 18 miles i tapped out so i did the run walk method at each aide station and it helped me finish my first marathon. I didnt care about my time the fact i finished is more than enough for me and i plan to do it again for my next marathon in 6 months. The run/walk method WORKS do it in training it will help anyone regardless of experience.

[@SidH1965]

What were your intervals? Did your marathon have a time limit?

[@arnoldwilson60]

Oh, I use this approach all the time. I will never go back to continuous Running, and the only way I would use it if I needed it is if somebody was chasing after me with a knife, headed towards the finish line, and I’m in front of him. Lol😂

[@m_turbolover8]

saaaameeee :)

[@thenailtechfiles7935]

Same!!!!

[@sylvestersam2724]

I'm a beginner runner and employ this method to be able to run further distance in a relative ease. I use 3 minutes run and 2 minutes walk, and can still get 10 minutes pace on 10k, or 8.50 minutes pace on 5k. But I want to change it a little maybe only 1 minute walk, because I do feel improvements as my average heart rate is getting lower, from 170-ish to 160-ish on 10k interval. It is indeed a great method to enjoy running, it gives structure and consistency to the workout records compared to my previous seemingly random paced runs. 😁

[@longbluesquid]

I’m thinking about trying this in my first half

[@manephewlenny6401]

Excellent video, you've covered most of the points I thought I'd discovered myself. I used to do ultras quite a bit but would never stop to walk as I thought it was cheating! Madness. It took me to gain 60lbs in a year from depression to realise that activity minutes are just as important as anything if you want to go long. I was terrified of crashing and burning so always stuck to the same pace and it was boring. I don't commit to a specific time of running to walking these days, I do it by feel and also consult the heart rate monitor to see where I am. As you said it's amazing how much you can push your pace. Suddenly those long runs can contain speed work! You can experiment so much more with what works for you! One other thing I've found useful is using 'Resume Later' on the watch. If I want to stay close to home I'll typically go out 2 or 3 times to ramp up the mileage and keep a kinda 'daily distance' tally going. It's helped so much. Was inspired by Beau Miles video of running a marathon by doing a mile every hour.

[@fleetfeet699]

Hey! Thanks for taking the time to share your experience. We're so glad you've been able to find a strategy that works for you. This made our day. Keep going!

[@joebeck2619]

That looked like the causeway for the Pitt Street Bridge in the old village of Mount Pleasant.

[@fleetfeet699]

You are correct Joe!

[@bradleywall2246]

Jeff Galloway now recommends no longer than 30 second walking breaks so a 4:1 is 2 minutes running and 30 seconds walking

[@judoman09]

do you know does that advice also apply to new runners, or those babying a tender knee? I was thinking to use much longer walk intervals (eg. 0:45 run to 4:15 walk, changing each by 15 seconds weekly, with 3x per week sessions)

[@bradleywall2246]

I don’t know that but your plan sounds good. I’ve heard similar advice from Seth Demoor.

[@rooyajabarkhil5260]

Great video!

[@fleetfeet699]

Glad you enjoyed it!

[@oldnatty61]

If your walking you're not running. Once you can hold a plank for a minute it's time to move on to a harder variation.

[@jonathancauley5345]

What about if your training on a treadmill and running one of the interactive course. Does walking still count for a long run and can I use the interactive course to help prepare for a 50k? Or is interactive courses with 2 to 4 incline bad prep for the 50?

[@Kelly_Ben]

I would recommend studying your race’s stats - how much total elevation gain/loss, rolling or mountainous, etc, then find a course that mimics it as close as possible. Make sure you get in some runs on similar surfaces too. If it’s technical, or sand, or gravel, etc. Good luck!

[@user-xx8cu9rj7k]

Did you delete my comment referring to Jeff Galloway?

[@jonathancauley5345]

I’m sorry if someone or the content creator did that, I hope it wasn’t on purpose. Take care!

[@i_runlem2735]

Hi can anyone give me strategic run walk run method doing a sub 5 hour. Thank you in advance

[@jonathancauley5345]

I’m so sorry no one has gotten back to you