What Is the Run/Walk Method? Here’s Your Full Guide

For decades, many runners, and even coaches, have assumed that being a runner meant never walking during a training run or race. Even the most accomplished runners would apologize when they walked at a water stop or up a hill. “Well, I walked a little around mile 18 of my marathon,” they might whisper, as if changing paces for a few seconds somehow took away from their half marathon or marathon finish.

Fortunately, times have changed. Now, many runners recognize that walking can be a strength, not a weakness, both for training and racing.

That’s particularly true when it comes to the run/walk method, a reliable way to support any run goal, including running faster, running longer, or Week Advanced Run/Walk Marathon. Incorporating run/walk intervals into your workout routine may also help prevent injuries both while you train and when you push yourself for a long-distance race.

Here’s everything you need to know about the run/walk method and how to incorporate it as a training and race strategy in your run repertoire.

min/mi: run 4 min/walk 30 sec?

In 1976, run coach Jeff Galloway, an accomplished runner who competed in the 1972 Olympic Trials for the 10,000-meter race, created the Galloway Method in an effort to keep his runners injury-free. This training and racing method directed runners to incorporate walk intervals into their runs and is now referred to more generally as the run/walk method.

While traditional training plans aim for continuous running, run/walkers maintain a run/walk interval ratio throughout training and even on race day. The walk intervals typically last around 30 seconds (though some may shorten them), and the run intervals may vary depending on your pace. Also, the transition between the two modes is never a hard stop, but rather a smooth transition between paces.

A training key metric of run/walk method is time on feet. Because the strategy inherently incorporates intervals, one measure of progress is to go out for longer periods of time.

To access these plans, become a fartlek or mile repeats. Instead, these plans give you an amount of time or a distance to run/walk and it is up to you to fill in the necessary intervals. Advanced run/walk plans often include different types of runs, including speedwork.

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No matter your running experience, the run/walk method, “first and foremost allows you to meet yourself where you’re at so you can listen to your body and make progress,” Sara Hayes, How to Run/Walk Your Way to a Boston Qualifier Mindful Miles, tells Runner’s World. “As you consider how each pace feels, you are better able to adjust your training.”

Hayes contrasts this to more traditional plans that rely on outside data and metrics to set pace goals. “Run/walk helps you become aware of your heart rate so that you understand which paces work for you personally,” she says. “Your walk should not be lackadaisical, they should have intention.”

Advertisement - Continue Reading Belown experienced runner, use this table, courtesy of recovery Week Advanced Run/Walk Marathon push your pace when you run. Often, when experienced runners try run/walk for the first time, they find their run intervals are faster than their usual paces when trying to run nonstop, which means their overall race times can improve.

Aside from the physical benefits of run/walk, Hayes believes this strategy encourages athletes to stay in touch with exactly why they like to be outside and moving.

“Run/walk promotes mindfulness so you can tune in to how you feel versus what you should be doing,” Hayes says. “You give yourself time to actually become aware of your surroundings.”

“Run/walk is a variation,” Hayes adds. “If you want to be a good runner, you need variation in your workouts.” Variation not only helps to prevent burnout, but it is also a form of injury prevention. Run/walks minimize the potential negative effects of runs by decreasing the amount of high-impact movement, while still giving you the benefits of time on your feet.

How do you choose the right run/walk training plan?

If you are already a run/walker, then you simply need to look at the list of plans that Runner’s World+ offers for both new and experienced runners, as as well as for various race distances.

Run/Walk Training Plans

To be successful, “look at a plan as unambitiously as possible,” Hayes says. Ask yourself: What looks like something I could do right now with ease? A training plan, she says, shouldn’t look like an uphill battle from day one. Instead, figure out what you can do as easily as possible so that you finish your runs wanting more and excited for the next time you lace up, she advises.

Here’s a more detailed breakdown on the plans to help you find the right one for you:

Run/Walk a Faster 5K

This plan is all about speed, and even if you typically run long distances, you can use this to learn how run/walk intervals can improve your running. It is a six-week plan so you can quickly see results from your training.

16-Week Beginner Run/Walk Half Marathon

All About 75 Hard walk-to-run programs in which you start with long walks and short runs, eventually ending with all running and no walks. In this case, though, you will never leave the walks entirely out of your runs. This is a great plan for a new runner as it is doable, says Hayes. You will start with five-seconds runs and one-minute walks. Over four months of regular run/walks, you will start with long runs of two miles going up to 14 miles.

8-Published: Dec 18, 2024 4:45 PM EST

This is for an athlete who has been running at least Other Hearst Subscriptions for three to six months and has raced in one or two 5Ks. You should be able to run five to nine miles to start each week. The plan includes long runs up to 14 miles.

6-Week Advanced Run/Walk Half Marathon

Designed for the experienced runner who wants to reach a faster finish time, this plan may be perfect for someone who typically runs marathons. Throughout each week, you’ll do speed workouts, using 800-meter repeats, and long runs. In fact, by week two, the long run is at least 12 miles.

26-when you run. Often, when experienced runners try run/walk for the

This is not designed for a beginner runner or walker, but for someone who already walks long distances or has some familiarity with run/walk but hasn’t yet run a marathon. The time-on-feet workouts are 30 to 45 minutes, and the first long run is two miles. The last long run? Twenty-six miles, which happens three weeks before the marathon.

20-Week Intermediate Run/Walk Marathon

This plan is for a runner or run/walker who consistently runs three days a week and has raced in a few 5Ks or 10Ks, or a half marathon. It is designed for runners who want to go longer distances or who want to increase their pace. It includes race pace runs, and you’ll build up to the longest run of 26 miles.

20-Week Advanced Run/Walk Marathon

What Is the Run/Walk Method? We Break It Down, Plus Explain the Benefits marathoner or half marathoner who wants to increase their distance and speed. You’ll start with a long run of 12 to 14 miles, with brief walk intervals. This plan includes mile repeats every few weeks, which is a speed workout designed to push your pace.

CA Notice at Collection Runner’s World+ member, which comes with other great membership perks!). We earn a commission for products purchased through some links in this article races This interval strategy can help both new and experienced runners pick up speed and run farther!

min/mi: run 15 sec/walk 30 sec?

While each Runner’s World+ run/walk plan explains interval options, you might want to test out the run/walk method on your next training run. We’ve got you.

If you’re a new runner who is still building your training run and race paces, start with walking 10 seconds after every minute of running or walking for 30 seconds after every four minutes of running. Play with these ratios to see what works best for you.

If you’re an experienced runner, use this table, courtesy of Chris Twiggs, director of Galloway Training, as a starting point to find your run/walk intervals. The minutes per mile translates to your goal race pace (or your current pace).

18 time on feet
17 min/mi: run 10 sec/walk 30 sec
16 min/mi: run 10 sec/walk 30 sec
15 min/mi: run 15 sec/walk 30 sec
14 A Half to Full Marathon Training Plan
13 A Half to Full Marathon Training Plan
12 min/mi: run 60 sec/walk 30 sec
11 min/mi: run 60 sec/walk 30 sec
10 min/mi: run 90 sec/walk 30 sec
9 Other Hearst Subscriptions
8 min/mi: run 4 min/walk 30 sec
7 All About 75 Hard

The key with walking intervals—no matter your fitness level—is that during a walk, you should be able to briefly catch your breath while not losing your sense of forward motion. Hayes refers to it as “pace cycling.” On a scale of one to 10, walks should be at about a two, while a run is a three or four. That’s because, unless you are doing speed or tempo work, your run/walk should feel easy (in zone 2) the entire time.

If you decide you love run/walk, you will be happy to know that many big races have run/walk pacing groups with a pace leader who signals the beginning and end of each interval. Different groups use different interval breakdowns so that runners can reach their race goals.

For example, at runDisney races, one group runs four minutes and walks 30 seconds to finish a half marathon in 1:45 (equivalent to an eight minute per mile pace), while other groups run 15 seconds and walk 30 seconds to finish the same race in ranges between 3:10 and 3:30 (equivalent to anywhere between a 14:29 minute pace and a 16:00 minute pace). There are groups for multiple times in between that range.

How do you keep track of your run/walk intervals?

You’ll likely need one piece of equipment to follow this method of training and pacing: an interval timer. Yes, most smartwatches, apps, and fitness trackers have interval timers, but setting those timers for run/walk intervals isn’t always easy.

You can program interval timers that clip onto your jacket or waistband for very specific interval times, such as running for 80 seconds and walking 10 seconds, with buzzes and vibrations that you can’t miss even if you are blasting your favorite playlist.

Donna Raskin

Senior Health and Fitness Editor

Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. She bikes in a nearby county park, lifts weights, takes Zumba, and loves to walk/run with her dog, Dolly.