[hlnx1]

Run-walk, popularised by Jeff Galloway, alternates fixed running and walking segments from the start of a run, rather than walking only when exhausted. It is often dismissed as a beginner’s tool, but it has wider uses.

• Common ratios: 1 minute run / 1 minute walk for new runners, up to 4-9 minutes run / 30-60 seconds walk for more experienced runners
• Planned walk breaks spread the load and can let beginners cover more total time on feet
• Some runners finish marathons in similar or better times with planned walk breaks because they slow down less late in the race
• It is also useful when returning from injury or a long break

More: science of hitting the wall.

Have you used run-walk in training or racing?

[hlnx1]

A return-to-running template using run-walk: week 1, 5x(1 min run / 2 min walk); week 2, 5x(2/1); week 3, 4x(4/1); week 4, 3x(6/1), progressing only if there is no pain during or the day after. Adjust to your own situation and medical advice.

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