In fact, that's the beauty of the run/walk method, popularized by Coach Jeff Galloway, in which you run for a certain number of minutes, walk for a shorter interval, and repeat.
"Walk breaks prevent fatigue from building up at the same rate it does when running continuously-so you feel better during a run, recover faster afterward, and can run faster at virtually every distance," explains Chris Twiggs, 51, chief training officer for Galloway Training. Twiggs has worked full-time at Galloway since 2010 and has been a run/walk advocate since the mid-1990s. He has used the method to nab six Boston-qualifying race finishes, and finished the 2022 Boston Marathon in 3:25:27.
Sound too good to be true? It's not, though it also isn't quite as simple as stopping to walk whenever you need a breather. Here's everything you need to know about the run/walk method's benefits and how to give it a go and even use it to score that BQ.
What a run/walk training plan looks like
A typical Galloway marathon plan calls for only two or three short runs during the training week, based on time rather than distance, and either speedwork or a long run on the weekends. Most plans stretch for 29 weeks, and like most marathon training plans, you'll build up your long-run mileage throughout the plan (hitting 26 miles for your longest long run), with recovery weeks mixed throughout and a taper before race day.
If you'd rather stick to running and mix in walking only for longer training sessions, that's doable. That's how Twiggs approaches his schedule, saving the run/walk intervals for weekend sessions and running only for most of his midweek miles.
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TO RUN 26.2 IS TO FEEL ALIVE
THE SUN IS rising from the east, and the waves of the Pacific crash below to the west.
LEAVE IT UP TO A PIECE OF PAPER TO TEACH YOU TO RUN EASY
BEFORE I FELL for running, I thought the hardest thing about the sport was the fast stuff: the speedwork, the sprints, and the intervals.
WHY-AND HOW-YOU SHOULD RUN DOUBLES
Those are just a few of the titles entered into my training log for the second run of a day.
FIND YOUR RUNNING COMMUNITY, ONLINE OR IN PERSON
I SIGNED UP for my first marathon while sobbing in the back of a rideshare, on my way to the airport to fly to my uncle's funeral.
FUEL WITH WHAT YOU WANT TO EAT
AS AN ULTRARUNNER, I'm all too familiar with the saying that long-distance running is an \"eating contest with a running component.\"
AT THE FERTILITY CLINIC, MY PAST CAUGHT UP WITH ME
I SAT IN the fertility doctor's office white walls, bare wooden desk, opaque window-alone.
THIS IS NOT AN ESCAPE STORY
AT 15, DARLENE STUBBS WALKED AWAY FROM A POLYGAMOUS CULT-THEN DISCOVERED A NEW LIFE AND COMMUNITY THROUGH RUNNING.
RUNNING WITH HANK
How my daughter's rambunctious mutt saved my sanity while she was lost to the darkness.
WHEN I FOUND OUT I HAD MS.I THOUGHT I'D NEVER RUN AGAIN.
I checked the pins on my bib, shimmied my spandex shorts into place, and teed up the stopwatch on my wrist.
A RUNNER'S GUIDE to sleep
Nike rocked the running world in 2018 when it released the Vaporfly 4%, claiming that the shoe could boost a runner's efficiency by that amount.