How to Use the Run Walk Run Method for a Marathon

I use this method all the time. The truth is I have a tough time running for more than 10 minutes at a time due to cardiac issues. I keep working at it though.

I have used this technique for many years, and have learned that shorter intervals significantly increase my overall pace for a given average heart rate, compared to longer intervals or straight running. For example, instead of running 3 minutes and walking 1 minute, run 90 secs and walk 30 secs, or run 60 secs and walk 20 secs. Same R/W ratio, but can be done at a faster pace while still keeping your HR low and reaping the same benefits of a longer walk break. Also important to smoothly transition into the walk over the length of several strides, rather than "put on the brakes".

I used it for Philadelphia and I ran 27 mins faster than Marine Corps which I ran all along (except through the water stations). I agree it's great for newer runners, but also for older runners. It's does wonders for recovery.

The run walk method was very useful for me in finishing my second marathon, and right on my target time. Sure you have to run slightly faster, but the walk breaks more than make up for it. I did a 10:1 ratio which was perfect. My 3rd marathon (2 months later) I ran through the whole way without run/walk and shaved about 4 mins off my time, but I chalk that up to being even better trained and more prepared, not necessarily that running through makes for faster times. I’m returning to marathon training now after taking a few months mostly off with an ankle issue, and will start off on my long runs with a 10:1 during the base building phase until I get back into comfortable long run shape. Great video and definitely a good topic. I think there’s a weird stigma around walking during a race, and I think it should in fact get the credit it deserves!

I find a lot of value and personal fulfillment in consistent running for long periods (40+ minutes), but I use this technique to get back into things when I've been out of practice, like when I'm sick or on a long holiday. It's a great introduction back into practice, and infinitely valuable for pushing past those mental fortitude blocks!

I started my first training plan with RWR after a year of doing my own thing. Even though I was only going for a 10 km race, I went a lot further during my long runs than I ever thought I could tolerate, thanks to the walk breaks. 30 s was plenty for me and that's the walk interval I see most advocates of the technique recommend these days (including Galloway), with the run portion shortened as necessary.

Thank you for the tip. I will run my first marathon in May, that will be the Copenhagen Marathon. I am hoping for a 4,5hour race and I will surely need to walk often to make it in that time range. My biggest problem will be handling the knee and join pain.

That's an interesting video Coach, I used a similar method in a marathon in 2018. I ran between the aid stations and walked through them. It helped me keep hydrated. I suspect I didn't walk quite enough. I also discovered late in the race, when my quads were shot, that it was insanely difficult to start running again. I ended up walking most of the last 7km. In 2019 I did the opposite, I carried a utility belt with fluids for the entire race so I didn't have to stop at any aid stations. I still developed quad pain but not having to stop meant I was able to push through the pain by keeping a solid rhythm. I took around 7 min off my pb. I also went out at a much slower pace, instead of trying to break 3:30 I set out to break my modern era pb, from the 2018 marathon, and set an achievable goal for next time.

I used run/walk/run when I trained for and ran my first marathon. For the second marathon training, I did the same but worked on extending the ratio so that I was running more. By the time of the race, I was just taking a 30 second walk break every mile and would use this for fueling. Since then, I've moved to straight running. But there's no question that run/walk/run was a huge part of my development as a runner.

Was thinking about this earlier in my run. Especially the speed ones but I wasn't so sure if it is okay. Glad to know it can be implemented in the training. Looking to use this in my half marathon on March.

Nice topic. I ran LA marathon last year doing that method. For me was 10 minute running and 50 seconds walking (but power walking, not slow walking and not letting my HR went down below Z2). As I comment before, I did it from the very beginning and respected perfectly, even when there were good down hills, if I had to stop I did it. At that moment, was my fastest marathon. (3:35). That seconds walking its a good quick reset for your body and then keep it going, and it's better for recovery and finishing hard. Imight do it Again some time in the Future.

learning that I can actually WALK during a marathon and still keep pace is a mindblow for me. Ive been trying to battle my training with 95% run and 5% walking only when I blow a gasket :-D

This is so helpful. Thanks for sharing. I will surely try this out.

thanks so much. This is exactly the RWR guide I'm looking for

I've used this wonderful technique for years. I love running but genetically I have very large musculature so I weigh 230 pounds even though I've done triathlons. This method let's me enjoy running without pain.

Thanks

Grt info 🤟🏻

My coach introduced me to run walk to and jog breaks

Run/walk is a great strategy when running in warmer weather. Once you've trained with it for a while, 30 seconds is about all you'll need for the walk phase.

For mountain and hilly terrain, is it a good idea to walk uphill and jog/run downhill? would it be a good idea to let the terrain dictate when to walk and run and not used rigid time limits? I am now getting into walking/jogging and I just subscribed. Thank you. FYI: My average elevation gain is 1,400 meters for a half-marathon distance. Also, my walks/jogs include long segments above 2000 meters above sea level. Thank you and congrats for the channel, great videos, and useful info.