Need some run/walk help!

[kimwim8]

I am pretty much following John Galloway's training plan for a 5K, but some of the details are a little vague.

At this point I am running 3/ walking 1 minute for about 20 minutes. Do I keep increasing the time & distance and stay at the 3/1 until I reach the 3.1 miles OR do I get myself to running more and walking less at this distance first?

Any help is greatly appreciated!

 

[solotraveler]

I just looked up Galloway's 5K program on the web and... I totally understand your confusion!!

I the way I read the notes on it, it kind of implies that you want to take your walk breaks, so if you are doing 3/1 intervals, keep doing them. That said, I think there is room in the program where if you wanted to push it you could. (Not very helpful, am I??) WHen I trained for the marathon, the intervals get longer over time, but this program doesn't say one way or another.

My advice would be: if 3/1 intervals feels good and you feel like you are getting stronger and a good workout, keep it up. If you feel like those intervals are getting too easy, then push it a little bit.

Hope that helps!
Kevin (Solotraveler)

 

[AmyBeth68]

Hi Kim,

You are doing so great with your running! Way to go girl!!

Jeff Galloway encourages walk breaks even as you progress to longer distances. His philosophy is that it prevents injuries. You may find that you want to increase your intervals to 5:1 if you don't feel the need to walk after 3 minutes. Eventually you could mess with the times and try different intervals to get into your best comfort zone.

With that said, I am following his 5K plan and have actually stopped doing walk breaks for now. I do plan on running the marathon doing 10:1 intervals...I'll probably begin them when I get to 5 miles.

Hope that helps .

Amy

 

[ScoJo15]

I struggled with this as well during my training...I maintained the 3/1 for a brief period but now run for a longer time before taking a walk break. I use a combination of my heart rate and my breathing to determine when I need to stop running for a minute or two. After you do the intervals for a while, you really get a good sense of when your body needs to take a brief rest.

I've also timed out my run to coordinate with some big hills that I cannot ascend without taking a break. My runs end up looking like this now (r/w): 3/1,8/1,5/2,10/1,3/1.