In Geek Girl Runner Episode #5 I talked about changing my run-walk ratio on my long runs to 3 minutes running/1 minute walking. Now here comes Jeff Galloway saying that even shorter periods of running can be used to go faster! One of the people he trains has done a 4:38 marathon using 30 seconds running/30 seconds walking. Crazy! Maybe I’ll keep cut my ratio down even further for this weekend’s 10-miler and see what it does…


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  1. I have not heard of this. Very interesting. I already incorporate walking into my training, but usually do not mix it with running.

  2. Kris,
    LOVE your podcast. I started using the Jeff Galloway run/walk method a year ago when I couldn’t shake PF. I have run 4:1, 3:1, 2:1 (run:walk) and with each the end average speed is the same. I DO run faster when the duration is shorter and I recover faster. Each person needs to use the ratio that works for them. Ain’t running great??

  3. Annette – I did 2:1 on my long run yesterday, and it worked GREAT! I felt much better than I did on my 3:1 the week before. And my splits were all faster! I think I’m going to stick with it for my remaining long training runs.

    I’m just not sure I could bring myself to do it in a race. Aren’t I going to look like a baby when I start walking two minutes from the starting line? That’s the part I have to still get over, I guess.

  4. I did a run/walk ratio in my last long run for the first time ever, after realising I felt like crap and probably wouldn’t finish the distance otherwise. Ended up with a 4:1 ratio, and managed to average the same pace and AHR as on my two previous long runs (in which I ran the whole way). I was surprised and impressed!

    Like you though, I would have difficulty convincing myself to run a race in that way..

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