My Favorite Run Walk Ratios: It's About Energy Use

Kudos and admiration to the older group.. I’m 66 going on a “young” 67 hoping to continue running as long as possible…. I have been using the run/walk method to help recovery from my long runs. i have a difficult time not comparing myself to the younger, faster group. This channel helps me keep the right mindset on running for myself.

I use a GymBoss timer for my runs. I'm always tweaking my run/walk intervals, basically depending on how I feel. My favorite ratio is 4 minute run, 1 minute walk. Keeps it simple with five minute blocks of work.

I’m liking 45/30 run/walk now, adjusting to how I’m feeling on any particular day. Loving this cooler weather!

I just completed the Galloway 5k program and your videos have been a huge help to me. I can't thank you enough. My preferred ratios right now are 60/30 and 30/30 but I'm still experimenting with them. Thanks again.

I run like a Crockpot...slow to warm up but once I finally hit the right temperature, I'm cookin'! 😄 I'm on Week 5 of a JustRun (C to 5K type) program. Starting to run at age 60 is a type of insanity that's quite enjoyable (when I'm done). There is a sudden jump in minutes on Week 5. At first I was freaking out. Then I put it all back into perspective. So what if I have to take a breather break during the longer runs? The goal is to finish the runs. Now I enjoy the challenges, and if I can't do a 20" run straight, I'll break it up and later do several sprints at the end to increase my stamina. I may not finish this program in 9 weeks, but I am determined to not only finish, but to continue beyond, no matter how long it takes. I've learned to make these workouts mentally enjoyable to help me stay fit, instead of the "I gotta beat everyone in the race and do it in Olympic time!" Thanks for this video on Intervals. I didn't know there were apps for this (nor did I know I was doing these on some level). Now that you've clearly explained it, I'll be able to incorporate these into my training routine. Thanks! 👍

Hi Ralph! Your videos on the Galloway walk/run have been an eye opener for me at 68 after 40 plus years of running. For example when I am really struggling with motivation or in the present heatwave (I do get up very early..) I have done a 1 min run and 30 sec walk on my first lap round my local lake promising on the 2nd lap I get to switch it to 1 min walk and only 30 secs run on the 2nd lap as a 'reward'. So the pressure (self-imposed of course!) is off and sometimes I have felt so good I have turned back to the originallonger run intervals. How strange is the human mind! I once did 1 min walk and 20 secs run as I was feeling so low in energy, feeling embarrassed and ashamed to have finally 'sunk so low' in my athleti ability. Guess what...I was up on my toes, almost sprinting those 20 secs, better form, feeling like an athlete again! I was doing speed intervals again rather than doing an 'old joggers walk run! So anyone reading this, don't knock walk/run intervals with short run intervals as they can surprise you with the boost in energy and speed you get. And we all need to boost our self esteem when we get older and slower! And well done Ralph on surviving your horrendously muddy 50k. You're an inspiration in many ways. Good luck with future challenges and keep on keeping on 💪

Great info. Thank you💯👍

Good stuff Ralph...thx

Thanks for this information

Very useful advice. I’ve been doing run walk intervals as I recover from an Achilles strain to build my running back up again. As you say it’s great to adjust the intervals according to how you feel, so as I’ve felt stronger I’ve carried on running into my ‘walk’ interval and thereby shortened that and increased the run time on a few occasions until I’ve felt strong enough to adjust the intervals on a permanent basis. Very much a case of listening to our bodies closely at our age (I’m just about to turn 65 and have just completed my first 50ml ultra mountain trail marathon….. mainly at a walk I hasten to add!)

Thanks for this Ralph, super interesting. I've not used a timer so far, prefer to go by distance: run to a certain point then walk for a minute.

For my short runs I use a 155/25 intervals and my longer runs are more like 135/30. Sometimes I shorten the rest intervals closer to 20 and have occasionally 15. Good stuff Ralph.

Currently training for a marathon and working with 10:1 ( 5 min. run/ 30 sec. walk).

My interval is 3min/1min works perfectly for me

Currently using 2:05/25 ratio, like your idea of changing it as your energy level varies

I do one minutes of running and three minutes of walking radio.. Total 32minutes. 8 minutes of running. That is enough for me to keep going.. LoL

Like these ideas thAnks🤔

QUESTION: Do you use the interval timer during races? If so , what is the number of "sets" that you input for a marathon race?

Could you set up the same concept on a Coros watch?

What is the device on your left side looks like a GPS device? Is that if you get lost