Run/Walk ratio?

[Raenstoirm]

Back story.....about halfway through training for a marathon last year, I got a horrible stress fracture in my right hip...a couple complications, 20 lbs and 3 months later I began running again. It has been very slow going. I have yet to go past 6 miles without pain since my hip area is still weak...(atrophy's a *****!) and the extra weight I cant seem to shake is not helping matters (and I was not a tiny girl before my injury )

Anyway I have decided to run a half on Oct 12th. I figure that is more than enough time to work through the extra 7 miles I need to increase. But because of my issue, I am going to run/walk it. I want to train for 13 min pace. I am hoping for faster than that on race day but 13 puts me well below the sweep and I dont want to put too much pressure on myself and re-injure. With my current run/walk I am doing about 14 a mile so I need to alter the ratio. What works for you guys?

 

[dburg30]

http://www.jeffgalloway.com/resources/gallracepredict.html

bottom of that page..

Walk Break Ratios
8 min/mi	 run 4 min / walk 35 seconds
9 min/mi	 run 4 min / walk 1 min
10 min/mi	 run 3 min / walk 1 min
11 min/mi	 run 2 min 30 sec / walk 1 min
12 min/mi	 run 2 min / walk 1 min
13 min/mi	 run 1 min / walk 1 min
14 min/mi	 run 30 sec / walk 30 sec
15 min/mi	 run 30 sec / walk 45 sec
16 min/mi	 run 30 sec / walk 60 sec

And I can attest to that.. a nice quick jog and a nice walk is right about 13mm at 1/1.. litte quicker possible, but doing that on sunday I was 2:49 at 12:55 average.

 

[DisneyRunnerGirl]

I use 30 sec/30 sec and my half marathons average right around 2:48 to 2:50. I have a pretty quick turn over speed. I think that helps me get under 13:00 pace at that ratio rather than the predicted 14:00 pace. Like everything with this sport YMMV.

Sent from my iPad using DISBoards

 

[Raenstoirm]

I use 30 sec/30 sec and my half marathons average right around 2:48 to 2:50. I have a pretty quick turn over speed. I think that helps me get under 13:00 pace at that ratio rather than the predicted 14:00 pace. Like everything with this sport YMMV.

30/30, really? I thought I would have to up the numbers not decrease them, but hey, if it works....maybe, I'll try it your way!

 

[buckeyecinderella]

Definitely try different intervals to see what works best for you. Remember that the walk portion is not supposed to be a true rest. So if shorter intervals like 1:1 or 30/30 keep you at a stronger walk (instead of a rest for example) you might find your times improving.

 

[TigerTown]

30/30, really? I thought I would have to up the numbers not decrease them, but hey, if it works....maybe, I'll try it your way!

I also use the 30/30 pace and with it average around 11:15 to 11:30 miles. I've been working on my turnover the last couple months which has allowed me to get the times down. You just need to find a pace that is comfortable for you and then try to build up your time using that pace.

 

[Raenstoirm]

I also use the 30/30 pace and with it average around 11:15 to 11:30 miles.

Hey that makes 2 of you to say that. I am so going to try it!

 

[princessbride6205]

I walk and run a little faster than that Galloway ratio chart. I've been doing 1:1 for a few months and average a 12mm. I like to ramp up into my run speed and find I can't do that with shorter segments. But over the years I've experimented with all the intervals. Keep trying - you'll find something that works for your goal pace!

 

[paxsarah]

As I understand it, the chart isn't supposed to predict your pace based on the run/walk ratio you decide to use - it's the opposite. Based on your actual pace (as determined by the magic mile process, or alternately you could use something like McMillan), you should use the chart to choose the ratio that's best for your pace. So I can't look at that chart and say, "I want to run a 12 minute/mile pace, so I'll do a 2/1." What I'll do is the magic mile process (or plug a recent 5K time or something into McMillan), and if it tells me that my marathon pace should be around a 12 minute/mile, then I should do a 2/1. Or at least - imo, fwiw - that should be a starting point, but I've totally tweaked the ratio if what I start out using doesn't quite work for me, and I've reached the point that I know what certain ratios feel like to me and I'll choose what I want based on my goals for the run or the race. And of course, if your fitness improves over time, your pace will improve and that's why Galloway suggests periodically doing the magic mile, to capture that improvement and potentially alter the ratio as appropriate.

 

[BuckeyeBama]

As I understand it, the chart isn't supposed to predict your pace based on the run/walk ratio you decide to use - it's the opposite. Based on your actual pace (as determined by the magic mile process, or alternately you could use something like McMillan), you should use the chart to choose the ratio that's best for your pace. So I can't look at that chart and say, "I want to run a 12 minute/mile pace, so I'll do a 2/1." What I'll do is the magic mile process (or plug a recent 5K time or something into McMillan), and if it tells me that my marathon pace should be around a 12 minute/mile, then I should do a 2/1. Or at least - imo, fwiw - that should be a starting point, but I've totally tweaked the ratio if what I start out using doesn't quite work for me, and I've reached the point that I know what certain ratios feel like to me and I'll choose what I want based on my goals for the run or the race. And of course, if your fitness improves over time, your pace will improve and that's why Galloway suggests periodically doing the magic mile, to capture that improvement and potentially alter the ratio as appropriate.

Exactly correct.

 

[Figment1990]

Back story.....about halfway through training for a marathon last year, I got a horrible stress fracture in my right hip...a couple complications, 20 lbs and 3 months later I began running again. It has been very slow going. I have yet to go past 6 miles without pain since my hip area is still weak...(atrophy's a *****!) and the extra weight I cant seem to shake is not helping matters (and I was not a tiny girl before my injury )

Anyway I have decided to run a half on Oct 12th. I figure that is more than enough time to work through the extra 7 miles I need to increase. But because of my issue, I am going to run/walk it. I want to train for 13 min pace. I am hoping for faster than that on race day but 13 puts me well below the sweep and I dont want to put too much pressure on myself and re-injure. With my current run/walk I am doing about 14 a mile so I need to alter the ratio. What works for you guys?

I honestly have no ratio advice for you bc I don't really do the run/walk method (more like run to water stops and then walk thru them), but I wanted to shout out my support to you. I too had a completely atrophied muscle (quad) about 3 years ago and it's still a daily battle to keep it strong. Stick with it though- you will get there. I got through a half last fall with no problems. Just keep up your other exercises. you can do it!!!

(I too gained weight during my injury. Definitely stinks.)

 

[Raenstoirm]

I too had a completely atrophied muscle (quad) about 3 years ago and it's still a daily battle to keep it strong.

(I too gained weight during my injury. Definitely stinks.)

Yeah, this I have noticed. I was laying on the picnic blanket for the fireworks last week and I have pain-ish in that area. It sucks!
I am hoping once I get back into real training I will be able to drop the weight pretty fast (fingers crossed!) and that will take some of the issues with it.

 

[RnbwSktles]

I'm only about 3 weeks into marathon training and I've been doing 3min run/1min walk. It works out to about a 13m/m for me. I would really like to go faster, but I haven't tried another pace yet. I've tried running a little faster, but I can't keep it up. The shorter intervals always seemed like they would be annoying to keep up with. I hate the idea of stopping and starting every 30 seconds!

I don't walk very fast which might be my problem?

 

[TigerTown]

I'm only about 3 weeks into marathon training and I've been doing 3min run/1min walk. It works out to about a 13m/m for me. I would really like to go faster, but I haven't tried another pace yet. I've tried running a little faster, but I can't keep it up. The shorter intervals always seemed like they would be annoying to keep up with. I hate the idea of stopping and starting every 30 seconds!

I don't walk very fast which might be my problem?

I've been running for a little while now and have done a lot of experiments with my interval times. Below are the average results:

1 min/1 min= 12:30 Average
2 min/1 min= 12:15 Average
3 min/1 min= 12:00 Average
30Sec /30Sec= 11:15 Average

For me the 30/30 is absolutely the best way to improve my times. I went to the local middle school track on Saturday to do a Magic Mile and was able to complete it in 10:23 using the 30/30 ratio.

That being said, this is obviously a study of one. I’ve been using the 30/30 interval for quite a while so I’m very comfortable with it, and it doesn't annoy me at all. I feel that the trick is to experiment with a bunch of different intervals to find out which one is right for you and then work on perfecting it.

 

[RnbwSktles]

I've been running for a little while now and have done a lot of experiments with my interval times. Below are the average results:

1 min/1 min= 12:30 Average
2 min/1 min= 12:15 Average
3 min/1 min= 12:00 Average
30Sec /30Sec= 11:15 Average

For me the 30/30 is absolutely the best way to improve my times. I went to the local middle school track on Saturday to do a Magic Mile and was able to complete it in 10:23 using the 30/30 ratio.

That being said, this is obviously a study of one. I’ve been using the 30/30 interval for quite a while so I’m very comfortable with it, and it doesn't annoy me at all. I feel that the trick is to experiment with a bunch of different intervals to find out which one is right for you and then work on perfecting it.

When you run, do you run at a comfortable speed, or do you go a little faster? If I just run a mile without stopping, it usually takes me about 11 mins. That's at the pace my body just seems to want to go. I have run a few under 10 mins, but I couldn't continue after that without a good rest. I hate that I know I can do faster miles, but the trick is finding the pace that I can stay at for 26!

Whenever I think about pacing, I remember the 8:30 mile I ran in middle school. That was considered slow then!

 

[TigerTown]

When you run, do you run at a comfortable speed, or do you go a little faster? If I just run a mile without stopping, it usually takes me about 11 mins. That's at the pace my body just seems to want to go. I have run a few under 10 mins, but I couldn't continue after that without a good rest. I hate that I know I can do faster miles, but the trick is finding the pace that I can stay at for 26!

Whenever I think about pacing, I remember the 8:30 mile I ran in middle school. That was considered slow then!

The 11:15 to 11:20 min mile is at a comfortable speed that I think I could continue for a half marathon right now. When I do the full I will probably use a 30/40 since it will be my first full marathon.

The 10:23 was a magic mile so I was really pushing it.

 

[JennyDrake]

Just my 2 cents here----I am 48 years young and began training for my first 5K at age 46. I have extensive lung scarring due to histoplasmosis and to top it off, I have asthma as well. I run 1 min, walk 3. This gets my respiration down to acceptable non-stressed levels before my next running jaunt. I hope/plan to improve this ratio once I recover from a ruptured Achilles.

All of this is to say, do what works for you and your body.

 

[RangerPooh]

Thank you to whomever posted the interval training numbers! My question to all of you is how do you count it out? Do you use an app that tells you it's time to switch? Do you count in your head as you go? Or do you set distance targets to switch? I'm thinking that I might try interval training as a way to keep my stamina up, but am not sure how to get started.

 

[paxsarah]

Thank you to whomever posted the interval training numbers! My question to all of you is how do you count it out? Do you use an app that tells you it's time to switch? Do you count in your head as you go? Or do you set distance targets to switch? I'm thinking that I might try interval training as a way to keep my stamina up, but am not sure how to get started.

For my first couple of half marathons and much of my training for my first marathon, I just looked at my watch to check my run/walk times. Then I got a Gymboss timer, and I wished I'd gotten it much earlier. You can set your run interval and walk interval and how many times you want it to repeat, and it will either beep or vibrate to let you know to switch. There is also a Gymboss app for iPhone (and I'm sure there are others) - I actually use that one on my bike trainer because you can set more complicated interval patterns. And some GPS watches can also be set to alert for run/walk intervals - I have an old-school Garmin 305 and the limitation there is that the intervals you set are also laps, which I don't like. Plus mine no longer beeps, so there's that. But some newer watches can separate the run/walk timer from the lap counter.

 

[dburg30]

Thank you to whomever posted the interval training numbers! My question to all of you is how do you count it out? Do you use an app that tells you it's time to switch? Do you count in your head as you go? Or do you set distance targets to switch? I'm thinking that I might try interval training as a way to keep my stamina up, but am not sure how to get started.

I have a garmin watch and have it set for my ratio.... The watch also vibrates so I can feel it even if I cant hear it...