For my first half marathon, should I try the “run a mile, walk a minute” Galloway method?
Q: What's your take on the "run a mile, walk a minute" Galloway race method? I'm considering implementing it for my first half marathon.
A: First, congratulations on deciding to take on your first half marathon! It's a great distance — long enough to be a challenge and short enough to be achievable. I am a big fan of the run-walk method and, in fact, used it for my first half marathon. It's a great option for new runners, runners tackling a new, longer distance, or those returning from injury or illness, but it can really be used by anyone.
The run-walk or "Galloway Method" was popularized by long distance coach and 1972 Olympian Jeff Galloway. The method is based on the principles that regular walk breaks reduce fatigue in the running muscles, decrease stress on your muscles and joints and make training less grueling by dividing long distances into smaller, manageable pieces.
If you are a new runner, you'll want to take walk breaks on all of your runs. Experienced runners may find walk breaks most beneficial during the long run. The key in both instances, however, is to walk purposefully during breaks and to take breaks from the start — before you begin to feel fatigue.
According to Galloway, your run/walk interval should roughly correspond to your easy run pace. Beginners may start with 30 seconds of running and 60 seconds of walking, while very experienced runners may be able to run close to a mile followed by a one-minute walk. Many runners find 2/1 or 3/1 intervals very comfortable. Don't be afraid to experiment and gradually increase your running time as you get stronger. Here are the recommended intervals:
8 min/mi: 4 min run : 35 second walk
9 min/mi: 4 min run : 1 min walk
10 min/mi: 3:1
11 min/mi: 2:30-1
12 min/mi: 2:1
13 min/mi: 1:1
14 min/mi: 30 second run : 30 second walk
15 min/mi: 30 second run: 45 second walk
16 min/mi:30 second run : 1 min walk
If you need a basic run-walk plan, there are several free plans available on jeffgalloway.com. Good luck selecting a race and happy running!
Catherine Williams-Frank is an RRCA-Certified coach and founder of Run with Endurance Coaching based out of Philadelphia, Pa.
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