Run/Walk Intervals? More Running OK?

[Figment1990]

There seems to be lots of posts about walking, and lots of posts about long distances, lots of posts about really fast people - but I can't seem to find quite what I'm looking for. I do not consider myself a fast runner. My best Magic Mile is 10:07 (and that was a month ago). My usual mid-week/shorter run (non-speed workouts) pace is around 11:30/12:00 and my long runs are slower than that (longest run 7.25 so far). I have tried the Galloway walk/run thing and I can't seem to find my groove.

For 3 mile runs, I usually run them straight through. For long runs, I usually run the first 3-3.5 miles, then walk about 2 min, and run another 1-1.25 miles, walk 2 min, run 1-1.25 miles, walk 2 min, and so on. So that means my ratio is sort of 12 or 15 to 2 I guess??? I finish strong, and can sometimes even speed up at the end (so far!).

I'm worried I'm running too much.... I don't want to injure myself. But I don't seem to fall into Galloway's run/walk plan. It seems I feel more uncomfortable (injury-wise) from running too fast (which I tend to do when I take more walk breaks) than from running too much. Does anyone else run more than 4:1, 3:1, 2:1 run/walk intervals that I'm seeing posted often on here?

Is it ok to just "go with what feels right?" FWIW, I've been running like this since last summer but haven't gone above 7 miles yet and am training for the W&D half this November so that will happen soon. When I started running again (after a LONG injury a few years ago), I did do run/walk intervals until I reached this comfortable 3 mile place....

 

[Reep]

Every runner is different and I think it is important for people to find what works for them. I think Galloway is a great guy and I had the good fortune of meeting him a couple times. However, the walking part doesn't work for me. I tighten up and just can't get going again. I think it is great for some people, but not for me.

If you find something that works well for you, then stick to it. It is probably good to discipline yourself to not run too fast on the run portions, but find a method that works for you. You can always adjust it if needed as you get more experience.

 

[ZellyB]

The run/walk has really done the trick for me, but I absolutely agree that I think what works for one person won't necessarily work for another.

My last MM was 10:30 but was a couple of months ago. We are scheduled for another in a couple of weeks and I'm sure my time will have improved. My mid-week runs are averaging between an 11:00-11:30 pace and we do a run 2.5 min/1 min walk ratio. That means our run portions are typically around a 9:00-9:30 pace. We do that ratio of run/walk faithfully from the beginning rather than any extended run periods at the beginning. At first that meant a slower overall pace, but as we've conditioned more we are speeding up. Really though, I think the best thing to do is just listen to your body and if you feel good and injury free then stick with it.

 

[MouseDogMom]

First, it's always okay to "go with what feels right."

But a couple of thoughts... I've been a member of a Galloway group for 6 years now and am a group leader now, so I'm going to give you the "official" Galloway spiel! My first question is do you have a goal time in mind? And the other thing to consider is that your longest run so far is only around 7 miles, so what works at this distance may not work as the mileage increases. It's a much better idea to take the walk breaks earlier, and drop them later if you're still feeling strong.

I run in the 11:30 pace group, although I could probably run with the 10:30. We run 2:30, walk 1:00. During the week I sometimes run/walk, and sometimes run straight through, depending on the workout we're doing. On my long runs, I ALWAYS do run/walk. When I race, I'm prone to doing anything from 2:30/1, to 1/1. I did a half recently where I ran the flats and downhills and ran/walked the uphills. My best half ever came when I started with 2/1 intervals, then stretched the run segment about midway by just a few seconds each interval. I finished with 3/1 intervals, and was able to run the last quarter mile or so to the finish line.

I would suggest that you try the intervals from the beginning, at least on your long runs. You may try longer intervals - 4:1, or maybe 4/:30. See how it feels. If you still feel like you're walking too much, change it up a little. Extend the intervals. But the whole premise of the run/walk program is to make you feel fresher at the end of the run or race, so give that some consideration when you're deciding.

I know, TMI!

Jackie

 

[johde]

In my training, I do a wide variety of things especially during the week. That being said, I'm more comfortable with the shorter intervals. I haven't run a Magic Mile in a long time (several months), but my typical MM was about 10:00 and I have been able to do about 9:45 once. This morning I ran 4 miles straight (a new record distance) as a 12:33 pace. Tuesday I did 3 miles at a 12:40 pace doing run 1:20/walk :40 My run pace was done at an 11:40 pace and I walked at a 17:30 pace. For me, Tuesday's run was easier. But, I came to Galloway from being a walker instead of coming from being a runner.

Like everyone else, has said, I try not to skip walk breaks at the beginning of a run. You're better off taking the early walk breaks and skipping the later ones which I do

I would try running half a mile, walking 1 minute and see how that goes. Somewhat splitting the difference between what you're doing now and Galloway's recommendations. And try to keep your running pace the same as you're running now, at least at the beginning of the run. For me, I get more benefit from run/walk if I get into it's rhythm. Right now, it sounds like you're running until you need to walk and then taking a walk break.

Another question, do you have something external to tell you when to run and when to walk. I use my Garmin, some people use a Gymboss, some Timex watches can do it as well as some smartphone apps. When I first started, it was much harder for me when I needed to clock watch to figure out when to run and when to walk. Now, I setup my ratio, run to the beep then walk to the beep.

So my main advise to you is to continue to experiment. Try some shorter intervals as well as longer intervals to see what works out best for you.

 

[Figment1990]

Thanks everyone. I'll try some of these suggestions!

To answer a few questions - I do have a Garmin that can alert me for walk breakds, but I mostly train at a track or treadmill or marked off trail, so i can also know what my distance is fairly easily.

And just to clarify, I usually do not stop to walk because I "need" to, but because I've planned to. I simply have gotten to the point where I am so used to running 3 miles straight before stopping (and finishing). As previously mentioned, I did used to do more walk breaks earlier - but I slowly decreased the walk intervals over time as I built up endurance. For me, it's was a huge psychological breakthrough when I was able to run 3 miles without walking (last fall). I think that's something that personally impacted my fitness and attitude towards running. I definitely don't run 3 miles straight every single run - because I also do interval training. And sometimes, when I am going out for just 3 miles and it's not just clicking happily along, I find there is a benefit from seeing if I can push through wanting to give up. It has helped me build confidence and I think that's an important experience to draw on when you are thinking, can I REALLY complete 13 miles???

But I'll definitely see what happens if I stop to walk earlier during my Long runs. I'm taking walk breaks already, I'll just move them up and see what happens. I can't wait til the training gets back up past 6!

 

[johde]

My thought on you waiting until you "need" the break somewhat came from the variability in the later intervals. It's good to hear that's not the case. I understand the psychological benefit of being able to do some running straight through. I completed my first 5K with straight running last November. And that skill has greatly improved my running. That being said, I had already completed 4 half marathons using all walking or run/walk prior to that. Like I implied, I try to have at least 1 section of straight running per week. Today I did all running, Tuesday I ran the first mile as a slow warmup before doing my 3 mile or so race rehersal. Last Saturday I did run 1:00/walk 1:00 for most of my 10 mile long run but dropped the walk breaks the .25 mile or so.

I do know John Bingham and Jenny Hadfield's "Marathoning for Mortal" plan features longer run intervals in the end. I just looked and It finishes with a 4/1 ratio. I'm thinking one of his 10K plans finishes with something like 8/1.

Another thought is if you're long term goal is to run a half marathon without walk breaks, Sticking with something like a mile and a half run between walk breaks might be warrented even if not recommended under Galloway. If you have a race in mind, you could look at the course map and find the approximate locations of the water stops and set up your long runs to simulate more of a running between water stops strategy instead of a Galloway style Run/Walk. For example it looks like the water stops in the WDW Half Marathon are approximately 1.25 miles apart with 1 stretch of almost 2 mile just outside the Magic Kingdom.

 

[Figment1990]

Jeremy - That's so ironic that you mentioned water stops. Last week I looked up the water stops and miles on the W&D course and thought how perfectly I could match them to my current walk breaks (which ended up working out to be water at every other break or so).

At this point, my goal is definitely not to run a race all running. Well, I don't know why I said that except because I never thought of trying that. I know I need walk breaks, I was just having a hard time with switching from walk-run-walk-run so quickly. Sometimes I have a hard time getting going again after walking, mentally.

I'm going to try some longer run/walk intervals (I'm thinking every half mile) right from the start during my long run this weekend and see how it goes. I'm going to try VERY hard to keep myself from running faster than normal because mentally I know I'm going to be telling myself that I have to make up for the early walk breaks.

I know I shouldn't have a time goal for the half, since it's my first, but deep down, I would like to come in around 2:45 (I think this is possible), definitely would prefer to be under 3, and would be overjoyed with 2:32 (my sisters time was 2:33 last year and I'm a tad competitive. ) lol.

 

[johde]

My thought wasn't trying to do all running this race, but using this race as a stepping stone to all running in a future race. Hal Higdon who's plans are geared more towards straight running recommends walking the water stops as a possible step in that direction. Doing 1/1 I was able to do a 2:52:45 this spring in a warm (not hot) half marathon. It was 65 degrees and near 100% humidity. Looking at the run/walk Calculator Here Doing a run 6/walk 1, you only need to run a 12:16 pace instead of a 12:36 pace. (at 5/1 it's running a 12:13 pace) as you see, it's only a tiny bit faster. Looking at your goal for the W&D, weather is going to play a huge role in your final goal. If it's in the 70's or 80's I would slow way down and not worry about a goal other than finishing strong and not getting swept.

 

[Figment1990]

I'm really really hoping the wine and dine starts at 70 and heads down in temps!!! At least it will be dark. I'm so glad it is November and not October this year. This summer when I've been running, I definitely take it much slower on the hotter days! Much.

Last years race was on sept 29 or 30 (I forget) and it was so hot the few days before and then cooled off nicely. But when dh and I honeymooned in October 2002, it was a zillion degrees. End of October 2007, my mom and I were there in windbreakers daily. Guess we will have to wait and see.

I can't wait for fall...

 

[Figment1990]

AND that calculator is awesome!!!!!!so much better than my excel spreadsheet I've been using! Thanks!

 

[disney_runner]

Just wanted to add my .02. From your first post, it sounds like we're in the same pace group too! Personally, I don't like to stop once I find that running groove. You know, how you're running along and everything comes together nicely (like during your first 3 miles, I'm assuming) and then you stop to walk and it gets all messed up! So then you take your break and you've gotta find that groove all over again, right? Well, that's how it feels to me anyway.

Within the last 2 years of training for various Half's, I've finally just developed my own thing. I started out running one mile/walking one mile. In my head, that meant I was running half the race. But I wanted to pick up the pace a bit. So I switched to time rather than distance.

My ratio is now in 15 minute time blocks. And I vary it. Sometimes it's 11/4, or 12/3 or when I'm having a bad day it's 10/5. I've been nursing a recurring hamstring pull for the last 2 years, so I don't run up hills anymore. So that messes up my ratio, but then I just add to it later. Which means, sometimes I'll run up to 20 minutes or so because I know a hill is coming up, and I'll spend 5 minutes walking it. So I run while doing lots of math in my head! Other times, I'm just feeling the groove so I just skip right over the walking break!

I say do whatever works for you. Develop your own thing for what feels right. You don't have to follow any program to the "T" Find what works and go with it! Just don't forget to challenge yourself from time to time and see how you can tweak it.

 

[johde]

Just wanted to add my .02. From your first post, it sounds like we're in the same pace group too! Personally, I don't like to stop once I find that running groove. You know, how you're running along and everything comes together nicely (like during your first 3 miles, I'm assuming) and then you stop to walk and it gets all messed up! So then you take your break and you've gotta find that groove all over again, right? Well, that's how it feels to me anyway.

It's kind of funny you mention that. As I've started doing more straight running I've found I like walk breaks when I'm doing my run/walk but once I get to about 1.5-2 miles of straight running walk breaks can mess me up and it takes a long walk break to reset and get back in the groove.

 

[jmasgat]

I'll chime in....although maybe I shouldn't!

Maybe you aren't a run/walk-er. Maybe you are a runner. I run, and still take walk breaks (for races, it's every 5 miles while I re-fuel). In the heat we're having, I sprinkle them in when needed.

There isn't anything inherently more injury-inducing or wrong with plain running. The key, as always, is to build slowly and find the plan/pace that works for you.

Maura

 

[John VN]

I'll chime in....although maybe I shouldn't!

Maybe you aren't a run/walk-er. Maybe you are a runner. I run, and still take walk breaks (for races, it's every 5 miles while I re-fuel). In the heat we're having, I sprinkle them in when needed.

There isn't anything inherently more injury-inducing or wrong with plain running. The key, as always, is to build slowly and find the plan/pace that works for you.

Maura

I think Maura could very well be correct. When the Olympic Marathon is televised you will not see a runner walking. With proper training and the physical ability that many people have, running is the best and fastest way to complete an event.

The walking segment allows a short recovery period for the muscles used while running, like a cat nap. Can be very beneficial to people not able to exert full effort for the complete distance.

If you are in that special place when running, try continuing for longer distances and see how you ultimately feel at the end. The key is to train smart to avoid injury.

 

[MightyDuck001]

Jeremy - That's so ironic that you mentioned water stops. Last week I looked up the water stops and miles on the W&D course and thought how perfectly I could match them to my current walk breaks (which ended up working out to be water at every other break or so).

At this point, my goal is definitely not to run a race all running. Well, I don't know why I said that except because I never thought of trying that. I know I need walk breaks, I was just having a hard time with switching from walk-run-walk-run so quickly. Sometimes I have a hard time getting going again after walking, mentally.

I'm going to try some longer run/walk intervals (I'm thinking every half mile) right from the start during my long run this weekend and see how it goes. I'm going to try VERY hard to keep myself from running faster than normal because mentally I know I'm going to be telling myself that I have to make up for the early walk breaks.

I know I shouldn't have a time goal for the half, since it's my first, but deep down, I would like to come in around 2:45 (I think this is possible), definitely would prefer to be under 3, and would be overjoyed with 2:32 (my sisters time was 2:33 last year and I'm a tad competitive. ) lol.

You might want to look at Higdon's plan, which says the "walk" breaks are through water stops and not doing the Galloway style intervals.

 

[dragitoff]

I've completely revamped my long distance training. Although I'm not as deep into as others (my official marathon training doesn't start for another month), I was a strict run/walker. I ran 4 minutes and walked 1. It killed me on 5k's where I didn't want to walk at all. My body had become so accustomed to that break that it demanded it even though I knew I hadn't gone far enough to merit a necessary break. After a 20 miler, I was so tired and my entire body hurt, I knew I had to change something.

I've been completely retraining my body. I've abandoned the scheduled walk breaks and only walk when I feel I need a breather. Sometimes it's after 4 miles, other days it's after 7 miles. So far, I've been very pleased with the results. My body no longer expects that break. Granted, I haven't done any runs longer than a 10 miler since adopting this so we'll see how it helps my longer runs, but I'm happy with it.

I'm not really going much faster than I was (marathon pace of 10mm with run/walk vs. 9:30mm now), but my body feels so much stronger and better. Personally, I don't get into a good rythmn until 2 or 3 miles into a run. Once I hit 6 miles, it's trance like how my breathing and pace becomes so consistent and relaxed. I couldn't consistently find that before because of the scheduled walk breaks.

Don't get me wrong, I couldn't have gone as far as I did as fast as I did early on without utilizing run/walk. I completed my first half in 2 hours using that method, and there are certainly alot of valuable attributes of doing so, but as other posters have said, everyone is different. You have to find what works for you and your body.

 

[Figment1990]

I am intrigued by everyones different ways of running. Definitely not a one size fits all sport. Even watching Olympic races you can see differences in form, speed, etc.

So last weekend on my 5 miles I did try to take a walk break after the first half mile and I am not sure if I'm glad or not. First, I felt like I was starting all over again after that as compared to how I normally feel at that point. Second, I decided to keep going after the second half for a full mile bc I was "in the zone" and then kept going for the 2nd mile too without a break. But I kept it slow. I did take a very short break at that point (intentionally), maybe 45 seconds and then ran the rest of the distance. I WAS able to kick it up for the last half mile, so I had a negative split, which I liked but I think may have been attributed just to the slower pace and quick mid-run walk than it was to the first walk break at 1/2 mile point. I really really wanted to try shorter run intervals but I seriously felt like it was a Herculean effort to get started again after that first walk bc I wasn't really warmed up or in the zone I guess. I'm going to try one or one and a half mile intervals next long run.

I agree w the pp who said that you get into a zone at mile 6. I definitely feel more in it after 3, but 6 and 7 seem to be so much more "fun" even.

Now I just have to figure out how to fuel for long runs.... Bought a bunch of different things at the store last weekend and not sure how to test them out. I can't afford to kill my long runs due to stomach issues.... I've only got about 5 or 6 LRs before the wine and dine half. I have a sensitive stomach and can't eat certain flours, like soy flour and some whole wheat flours so a lot of clif shots and clif bars are out. I picked up some chews and gels.... Not sure if I can try them at a 35 min mark of say, a 50 min run just to test or if I won't get an accurate feel of how I'd react. Any thoughts, since you've all been such a helpful bunch!?

 

[Reep]

I am intrigued by everyones different ways of running. Definitely not a one size fits all sport. Even watching Olympic races you can see differences in form, speed, etc.

This is such a key concept for people to realize. There is no single program, running form, strategy that works for everyone. You have to take it all in and find out what works best for you. And what works now, may not work two years from now. If a plan or concept doesn't work for you, don't be afraid to try something new.

 

[dragitoff]

This is such a key concept for people to realize. There is no single program, running form, strategy that works for everyone. You have to take it all in and find out what works best for you. And what works now, may not work two years from now. If a plan or concept doesn't work for you, don't be afraid to try something new.

Amen! I'm proof of that.