Have you ever wondered how to reach your race day goals effectively? If you’re training for a race using Jeff Galloway’s Run-Walk-Run method, you’re not alone! Many runners have achieved their personal bests with this technique, which emphasizes a balanced approach to running that can enhance endurance and speed. Let’s explore how your goal pace directly influences your run/walk ratio.
Optimizing Your Training with Run/Walk Ratios
Your Magic Mile Determines Your Run/Walk Ratio
The Magic Mile (MM) is a crucial benchmark for every runner. To determine your MM, measure how fast you can run a mile under comfortable conditions. For instance, if your MM is around 8:20, your predicted race pace will be approximately 10:00 per mile. Understanding your MM not only helps set realistic race goals but also aids in tailoring your training regimen for optimal results. Let’s look at how to utilize this knowledge practically.
Setting your goal pace for the race is the first step to nailing your workout paces and choosing the right ratios. This 10:00/mi pace will be used for Tempo Runs, which Jeff calls Race Rehearsals.
After a gentle warm-up, ramp up to race pace using a run/walk ratio that allows you to recover during the walks and avoid huffing and puffing during the runs. The Galloway run/walk chart referenced below suggests intervals like 90 sec run/30 sec walk (90/30) and 60 sec run/30 sec walk (60/30) among other options.
The 90/30 option is neither better nor more advanced than the 60/30 option just because there is more running between walk breaks. Choosing 90/30 just means you will be running a bit slower between walk breaks but taking them less often. Choosing 60/30 means you will be running a bit faster between walk breaks but taking them more often. One choice will feel better to some people while the other choice will feel better to others. It’s important to try out both options, as well as any others that you think might work for you. Each week throughout training, try out a new option until you find the one you think works for that pace. Then use that tried and true run/walk strategy in the race itself.
Can I Change Up the Run/Walk Ratio To Go Faster?
This is a common question among runners: can I just tweak my run/walk ratio to improve my race speed? While the answer is nuanced, many runners find that simply changing their ratio on race day doesn’t guarantee better performance. For example, a runner who typically uses a 60/30 ratio may not benefit from switching to a more aggressive 90/30 without proper training. It’s crucial to test different strategies during training to find what truly works for you!
Long Run and Speed Work Paces
Keep these essential tips in mind as you train for your race to maximize your performance! Your long run pace should be 2 minutes per mile slower than your predicted race pace, and your speed work pace should be 30 seconds per mile faster. Each of these paces has its own recommended run/walk strategy (check out that MM chart!), so experiment to see what feels best for each one.
Length of Walk Breaks and Adjusting for Heat
The last two things to keep in mind when using the Galloway run/walk method are the length of the walk break and adjusting for heat.
Jeff Galloway’s research and experience coaching and advising almost half a million runners over his career led him to revise his run/walk strategy recommendations in 2015, standardizing the walk breaks for most runners at 30 seconds. Except in the case of those doing more walking than running, walk breaks longer than 30 seconds actually appeared to slow runners down toward the end of long runs, not as much as running without walk breaks would have, but enough that limiting the walk to 30 seconds and finding the right run segment that feels comfortable are the current recommendations. As for adjusting for heat, all run times, be they long runs or tempo runs, should be adjusted 30 seconds slower for every 5 degrees F above 60F. Ignoring this “Hot Weather Slowdown” advice poses serious health risks.
Bottom Line – Your Pace Determines Your Run/Walk Ratio
Ultimately, your pace is the key factor in defining your run/walk ratio. Choose a pace based on your Magic Mile and the weather conditions, and select a run/walk ratio that feels comfortable and sustainable. Remember, you’re not just running; you’re part of a community that supports your journey. Join us for more tips, training sessions, and camaraderie as you chase your running goals!
Recommended Run/Walk Ratio Strategies:
Pace/mi Run Walk
7:00 = 6 min 30 sec (or run a mile/walk 40 seconds)
7:30 = 5 min 30 sec
8:00 = 4 min 30 sec (or 2/15)
8:30 = 3 min 30 sec (or 2/20)
9:00 = 2 min 30 sec or 80/20
9:30-10:45 = 90/30 or 60/20 or 45/15 or 60/30 or 40/20
10:45-12:15 = 60/30 or 40/20 or 30/15 or 30/30 or 20/20
12:15-14:30 = 30/30 or 20/20 or 15/15
14:30-15:45 = 15/30
15:45-17:00 = 10/30
17:00-18:30 = 8/30 or 5/25 or 10/30
18:30-20:00 = 5/30 or 5/25 or 4/30