Run/Walk Ratio

If you’re training for a race using Jeff Galloway’s Run-Walk-Run method, you might be wondering what run/walk ratio will get you to your goal pace on race day. The truth is, it works the other way around: your goal pace should determine your run/walk ratio. Of course, there are other factors to consider, but let’s look at an example to see how it works.

Your Magic Mile Determines Your Run/Walk Ratio

First, start with a Magic Mile (MM). If your MM is around 8:20, your predicted pace per mile for a half-marathon is 10:00 (notwithstanding weather conditions, hilly courses, illness, nutrition issues, etc.). If your MM is significantly slower than that, no run/walk strategy is going to make you faster overnight. You need to put in the long runs, tempo runs, speed work, and drill runs to get in faster shape. Test yourself with a new MM every month or 6 weeks until you see a time that puts your prediction close to your goal. Doing this will help you assess your progress and set new goals!

Setting your goal pace for the race is the first step to nailing your workout paces and choosing the right ratios. This 10:00/mi pace will be used for Tempo Runs, which Jeff calls Race Rehearsals.

After a gentle warm-up, ramp up to race pace using a run/walk ratio that allows you to recover during the walks and avoid huffing and puffing during the runs. The chart on the MM page referenced below suggests 90 sec run/30 sec walk (90/30), 60 sec run/30 sec walk (60/30), and a few other options.

The 90/30 option is neither better nor more advanced than the 60/30 option just because there is more running between walk breaks. Choosing 90/30 just means you will be running a bit slower between walk breaks but taking them less often. Choosing 60/30 means you will be running a bit faster between walk breaks but taking them more often. One choice will feel better to some people while the other choice will feel better to others. It’s important to try out both options, as well as any others that you think might work for you. Each week throughout training, try out a new option until you find the one you think works for that pace. Then use that tried and true run/walk strategy in the race itself.

Can I Change Up the Run/Walk Ratio To Go Faster?

“So, if I want to go faster in the race, can I just change up the ratio a bit?” I hear you ask. Well, unfortunately changing the ratio on race day won’t necessarily change the kind of shape you’re in. Your overall shape and fitness, based on the training you’ve done, is what determines how fast you can go on race day.

Long Run and Speed Work Paces

There are a few other things to keep in mind when you’re training for your race. Your long run pace should be 2 minutes per mile slower than your predicted race pace, and your speed work pace should be 30 seconds per mile faster. Each of these paces has its own recommended run/walk strategy (check out that MM chart!), so experiment to see what feels best for each one.

Length of Walk Breaks and Adjusting for Heat

The last two things to keep in mind are the length of the walk break and adjusting for heat.

Jeff Galloway’s research and experience coaching and advising almost half a million runners over his career led him to revise his run/walk strategy recommendations in 2015, standardizing the walk breaks for most runners at 30 seconds. Except in the case of those doing more walking than running, walk breaks longer than 30 seconds actually appeared to slow runners down toward the end of long runs, not as much as running without walk breaks would have, but enough that limiting the walk to 30 seconds and finding the right run segment that feels comfortable are the current recommendations. As for adjusting for heat, all run times, be they long runs or tempo runs, should be adjusted 30 seconds slower for every 5 degrees F above 60F. Ignoring this “Hot Weather Slowdown” advice poses serious health risks.

Bottom Line – Your Pace Determines Your Run/Walk Ratio

The bottom line is that it’s all about that pace. Pick a pace that your Magic Mile and the weather conditions tell you is right for you, and then choose a run/walk ratio that feels good with that pace. And remember to smile. If you aren’t smiling when you run, at least on the inside, you’re doing it wrong.

Recommended Run/Walk Ratio Strategies:

Pace/mi Run Walk
7:00 = 6 min 30 sec (or run a mile/walk 40 seconds)
7:30 = 5 min 30 sec
8:00 = 4 min 30 sec (or 2/15)
8:30 = 3 min 30 sec (or 2/20)
9:00 = 2 min 30 sec or 80/20
9:30-10:45 = 90/30 or 60/20 or 45/15 or 60/30 or 40/20
10:45-12:15 = 60/30 or 40/20 or 30/15 or 30/30 or 20/20
12:15-14:30 = 30/30 or 20/20 or 15/15
14:30-15:45 = 15/30
15:45-17:00 = 10/30
17:00-18:30 = 8/30 or 5/25 or 10/30
18:30-20:00 = 5/30 or 5/25 or 4/30

Key Workouts

We get to workout! It’s a great privilege and a lot of fun. Our key workouts focus on helping you improve the pace of your run through practice.

Cadence Drills

Cadence drills are a great way to improve your running efficiency and form. By increasing your turnover rate, you can improve your speed and make running feel easier. Cadence drills can help you find a more efficient motion, even if you don’t have a natural predisposition for speed. Do this drill once a week and you’ll gradually see your normal cadence increase over time.

Acceleration-Glider Drills

This drill is great for developing speed and endurance. By doing it regularly, you’ll develop the muscle conditioning to move smoothly from one speed to the next. The greatest benefit comes as you learn how to “glide” or coast off your momentum. The main object of the drill is to keep moving at a fairly fast pace without using much energy.

Hills/Hill Repeats

Running uphill can help improve your overall strength and fitness. It is a very efficient form of strength training for runners, since it uses all the muscles you activate when running on flat surfaces but with added resistance. Your legs may be a little sore at first as you get used to hill training, but they will adjust and start to gain tone and definition. Running hills will also help improve your cardiovascular fitness by increasing your heart rate and building up more stamina.

Long Run

Let’s not miss the weekend long runs. Even if you’re new to distance training, many of your training runs are going to take you into new mileage territory. When running a new distance, it should be considered a “long” run, regardless of the actual mileage. Long runs are at least 2 minutes per mile slower than your goal pace, to reduce wear and tear on your body. Reducing impact means you can recover quicker from training runs and keep progressing with your training. The body makes many physiological adaptations to meet the demands of distance running, and slowing down is recommended.

Stretching

Question from a new runner – about stretching – who came from another training program and is loving the Galloway method.

Question: Three months running without post-run stretch and the only thing that hurts is my brain trying to figure out how the post-run stretch myth began. Apprehensive at first, because it was drilled into us for years, but it does make sense to allow the body to do its job of recovery/rebuilding without interference. Either of you know where the myth began and why it seems to have spread through the running community? I did notice, with the other program, the slower groups stretched the most, usually together as a group. As you got into the faster pace groups, it was mainly left up to the individual to stretch as much and how they wanted, this was minimal stretching, followed by some planks and core strengthening workouts.

Answer: I believe that pre- and post-run stretching came from coaches who were used to dealing with athletes in explosive sports like football and basketball. They ended up coaching track and cross-country runners by default or for an extra stipend, and they used the same pre- and post-workout activities that they used for their other athletes without considering whether they were actually necessary for distance runners.

Jeff Galloway says stretching is overrated!

You may be surprised to hear this, but Jeff Galloway is not a fan of stretching. After working with thousands of runners and studying the data, he has concluded that those who stretch more regularly are prone to getting injured as a direct result. Of course, there are certain stretches which may benefit some people—but usually when it comes to running and walking, stretching isn’t necessary at all!

Other sports such as tennis, basketball, soccer or golf require warming up muscles for activities our bodies weren’t exactly made for; however running is an entirely different story. Our ancestors used to run and walk great distances – sometimes even covering thousands of miles in a year! But overstretching forces tendons and muscles beyond what they’re able to handle right now—which can lead to injuries.

Before running?

When it comes to running, you’ve probably seen many runners stretching just before they go. But according to Jeff Galloway’s advice, this isn’t the best idea! Stretching cold muscles can easily cause them to pull or strain, especially if you’re running in the morning when your body is still feeling a little chilly. So it’s best to take care of yourself and warm up with some easy jogging first – that way, your runs will be fun and injury-free!

After running?

If you’ve just finished running, it’s best to wait a bit before stretching. The muscles are still in an active state and stretching right away can cause them to spasm. Instead of helping, this can leave your muscles tighter than when you started. To get the full benefits of your post-run stretch, give your body at least 30 minutes to cool down first!

When, then?

The best time to stretch is after the body is warmed up, relaxed, and when the blood is moving. Since many runners stretch incorrectly, it’s best to wait and stretch after warming up. Don’t stretch to warm the muscles up; it won’t work. Stretch in the evening, for example, or throughout the day as you have time. Many people use stretching as a nice way to prepare for sleep.