Galloway Run/Walk/Run Method
Replies
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I got my magic mile on the website (based on my best 1 mile in Garmin Connect), and looking up for that range, it tells me to do 30/30.
I assume that means 30 second run / 30 second walk.
I set my run/walk alert on my fenix 5x to 30/30 and am going to try this on my run today.
Thanks @garystrickland3570 -
OldAssDude wrote: »I got my magic mile on the website (based on my best 1 mile in Garmin Connect), and looking up for that range, it tells me to do 30/30.
I assume that means 30 second run / 30 second walk.
I set my run/walk alert on my fenix 5x to 30/30 and am going to try this on my run today.
Thanks @garystrickland357
I'll be curious to see your results. I bought one of his books. He makes the point that you can try different ratios - they are not carved in stone. The ratios he recommends are just what seem to work well in general. My take away is - try a 4min/1min ratio and see how you like it. Try a 1/1. Try 30sec/30sec.
I like using this method so far. I'm still running some without taking walk breaks. I'm playing now that my training plan is complete. My goal is to maintain my running fitness as I begin to increase my cycling. I want to focus on my cycling over the next few months without losing everything I've gained running.0 -
Ugh, 30/30 sec - I'd find that way too short.
The acceleration required so frequently to get back up to faster pace for form improvement I'd think would stress the tendon/ligament system more than a tad, rather than just longer.
Or you accelerate so slowly you only have about 15-20 seconds at true faster pace before slowing down again.
My time based ratio's actually come from a chart from how to run constantly from a walking start within so many weeks - pre-dates the C25K method by years.
And even that was based on an earlier idea 30-40 yrs ago where the walk/run ratio changed based on amount of weight to lose - idea being you walk more the more weight to lose - so as not to stress out the joints when carrying more than desired. As lbs are lost you keep running more.
I've heard of many that really enjoyed the running when heavier as they lost weight - but they took a pounding that negatively effected them later and they wished they had taken it easier because now they enjoyed it, but couldn't do it as much.0 -
Interesting! I've never heard of this method, but it sounds kind of like what I've been doing on my own and I'm definitely not a runner. In fact I hate running so much. But on the treadmill I will walk 3 min/run 3/walk 3 etc for about 40 minutes total. When the weather is better I'll follow it outside.
It works for me.1 -
Ugh, 30/30 sec - I'd find that way too short.
The acceleration required so frequently to get back up to faster pace for form improvement I'd think would stress the tendon/ligament system more than a tad, rather than just longer.
Or you accelerate so slowly you only have about 15-20 seconds at true faster pace before slowing down again.
My time based ratio's actually come from a chart from how to run constantly from a walking start within so many weeks - pre-dates the C25K method by years.
And even that was based on an earlier idea 30-40 yrs ago where the walk/run ratio changed based on amount of weight to lose - idea being you walk more the more weight to lose - so as not to stress out the joints when carrying more than desired. As lbs are lost you keep running more.
I've heard of many that really enjoyed the running when heavier as they lost weight - but they took a pounding that negatively effected them later and they wished they had taken it easier because now they enjoyed it, but couldn't do it as much.
looking on the site, it looks like the slower the pace in the magic mile, the shorter the intervals, and the shorter the run interval...
I used 12:15-14:30 for my magic mile and chose to do the 30/30. I think the strategy is to do another trial every 2 weeks and then use the scale to determine what intervals to use.
As your pace improves, you can move up the scale to the longer run intervals and shorter walk intervals.
Or am I missing something?0 -
garystrickland357 wrote: »OldAssDude wrote: »I got my magic mile on the website (based on my best 1 mile in Garmin Connect), and looking up for that range, it tells me to do 30/30.
I assume that means 30 second run / 30 second walk.
I set my run/walk alert on my fenix 5x to 30/30 and am going to try this on my run today.
Thanks @garystrickland357
I'll be curious to see your results. I bought one of his books. He makes the point that you can try different ratios - they are not carved in stone. The ratios he recommends are just what seem to work well in general. My take away is - try a 4min/1min ratio and see how you like it. Try a 1/1. Try 30sec/30sec.
I like using this method so far. I'm still running some without taking walk breaks. I'm playing now that my training plan is complete. My goal is to maintain my running fitness as I begin to increase my cycling. I want to focus on my cycling over the next few months without losing everything I've gained running.
I just did it using the 30/30...
And here is the activity in Garmin connect...
https://connect.garmin.com/modern/activity/3440283498
Pretty good results I think.
I was hitting it fairly hard on the run intervals, but still had enough juice to get all 46 intervals in.
I can see how this could be helpful, and this activity set new personal bests in GC for both 1 mile, and 5k for me.0 -
Perhaps his focus is different, not sure.
I'm thinking about not only making the training not so stressful, but still to train the aerobic system for best endurance, and in fact possible usage in an endurance event.
If the run intervals turn into something much faster than normal pace - they'll be using a higher ratio of carbs instead of fat - that's a killer for endurance, or endurance training for that matter. Even if you are intervaling the running.
The walking already has decent fat usage while very aerobic - but if the running is at so much more than aerobic pace, like actual intervals for training the VO2 or AT/LT systems - it's training the carb burning system, and improving lactate clearing ability.
So still some purpose to it, not a waste of time, some good benefit.
But for my purpose of endurance, I do specific intervals for that differently, but want the run/walk intervals for endurance still.
Does he have suggestions at what pace the 30 sec run is supposed to be?
Like at max pace that still allows recovery during the 30 sec walk, or just slightly faster than normal pace?
Your pace looks nice and consistent though, held throughout the entire thing, so I'm guessing not interval training in nature. Though slightly increasing HR throughout showed it was becoming a stress at that pace.
https://exrx.net/Aerobic/IntervalTraining
I'll have to see if I can find a good run without a bunch of hills messing up the graphs, and give the link.1 -
Perhaps his focus is different, not sure.
I'm thinking about not only making the training not so stressful, but still to train the aerobic system for best endurance, and in fact possible usage in an endurance event.
If the run intervals turn into something much faster than normal pace - they'll be using a higher ratio of carbs instead of fat - that's a killer for endurance, or endurance training for that matter. Even if you are intervaling the running.
The walking already has decent fat usage while very aerobic - but if the running is at so much more than aerobic pace, like actual intervals for training the VO2 or AT/LT systems - it's training the carb burning system, and improving lactate clearing ability.
So still some purpose to it, not a waste of time, some good benefit.
But for my purpose of endurance, I do specific intervals for that differently, but want the run/walk intervals for endurance still.
Does he have suggestions at what pace the 30 sec run is supposed to be?
Like at max pace that still allows recovery during the 30 sec walk, or just slightly faster than normal pace?
Your pace looks nice and consistent though, held throughout the entire thing, so I'm guessing not interval training in nature. Though slightly increasing HR throughout showed it was becoming a stress at that pace.
https://exrx.net/Aerobic/IntervalTraining
I'll have to see if I can find a good run without a bunch of hills messing up the graphs, and give the link.
Well yeah. If I would have done the run intervals slower, it would have been like an easy run which I probably could have maintained for a half marathon distance easier than running the whole way.
I think this method brings value to both long easy runs and speed work.0 -
If you follow what Galloway suggests, your heart rate should be low. He has a "no huffing and puffing" rule. It simply means your runs should allow "conversational pace". It shouldn't be confused with interval training where high effort segments are followed by recovery periods - these are two different beasts.
The last 10 mile run I made I stayed in zone 1 for over 90% of the run, just barely getting into zone 2 at times. I was using a 4:1 run/walk interval. As I posted earlier, it was my fastest 10 mile run at my lowest heart rate.1 -
garystrickland357 wrote: »If you follow what Galloway suggests, your heart rate should be low. He has a "no huffing and puffing" rule. It simply means your runs should allow "conversational pace". It shouldn't be confused with interval training where high effort segments are followed by recovery periods - these are two different beasts.
The last 10 mile run I made I stayed in zone 1 for over 90% of the run, just barely getting into zone 2 at times. I was using a 4:1 run/walk interval. As I posted earlier, it was my fastest 10 mile run at my lowest heart rate.
Yeah, I did turn it into an interval run, but I have not done any real speed work in a while, and got carried away.
I do understand the value of it for long distance runs though, and I will do my next long run using this method to see if I can get some more distance.0 -
I figured it was just an alternate method for normal LISS aerobic run.
And interval training still it's own beast is good way to put it.
In fact, I'd suggest if the jog/walks are allowing better recovery and not stressing so much - you might be able to do interval training if not, or better at it when done.
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I figured it was just an alternate method for normal LISS aerobic run.
And interval training still it's own beast is good way to put it.
In fact, I'd suggest if the jog/walks are allowing better recovery and not stressing so much - you might be able to do interval training if not, or better at it when done.
Galloway is like a lot of others in that regard. He suggests one speed session per week, one tempo run, and a long run for the minimum three runs per week.0 -
Thank you so much for introducing me to this method. This is the answer to getting back into running after minor knee injury. Running has always been my one true love and at 68 you have to think about high and low impact exercises. This will work!0
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@piddings1951 I’m happy it has you back on the road. Today was an exceptionally happy run. My earbuds konked out so I went for a 10 mile run unplugged. I’m not training for anything so I simply ran at whatever pace felt easy. I did a 4:1 run:walk ratio. It was just great to be outside. I got home and wasn’t pooped out.
I hope you have many good runs ahead.4 -
Does anyone who uses this method do it with something other than a smartwatch that has a timer option? Mine doesn't, and if it's sunny, it can be hard to read the device.0
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I use a Timex Ironman that has an interval timing ability - up to 9 intervals (only use 2 for this though), and repeat at end of 2nd one.
I use it so first segment is running, it does a string of beeps at end of that one. 2nd segment is single beep while walking.
Makes it easiest for me to hear in either case.
I don't carry smartphone anyway.0 -
I used to do it based on the songs on my playlist. Run for two songs, walk for one.1
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Over the last few years, my training partners and I have adopted a 4minute,1minute run/walk strategy for Ironman training, as well as some of our marathon training runs. Several of us started out by trying a 9min run /1 minute interval, but found that we achieved better results on our Sunday long runs when taking more frequent walk breaks (4:1). This may be partly due to the timing of our training days. Each Saturday was typically a long bike ride(4-5 hrs) followed by a transition run, so we were fairly fatigued on Sundays as we prepared for a long run following our swim.
With that said, the 4:1 interval was also preferred by our group during marathon work. The mental game was easier, since we felt like "you can always hang on for 4 minutes" no matter how fatigued we became during long efforts.
We designate one person as the "Time Keeper" and set a Garmin to beep at the prescribed intervals. Its become our normal routine for high mileage and/or recovery runs.
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clicketykeys wrote: »Does anyone who uses this method do it with something other than a smartwatch that has a timer option? Mine doesn't, and if it's sunny, it can be hard to read the device.
My Garmin has a run/walk timer but I don't like it because I need to look at my watch - it vibrates but I can't feel it consistently. I found an app (apple) called RunWalkIntervals (it shows part of a stopwatch as the icon). You pair it to your earbuds. It will give you a voice and tone signal for each interval. I like this a lot.0 -
clicketykeys wrote: »Does anyone who uses this method do it with something other than a smartwatch that has a timer option? Mine doesn't, and if it's sunny, it can be hard to read the device.
I have an app on my phone called Seconds Pro. I created a tabata that has the intervals preset. I named the sets so that it tells me "Run" and "Walk".0 -
collectingblues wrote: »I used to do it based on the songs on my playlist. Run for two songs, walk for one.
Oo, I think I could set mine up to do this!debrakgoogins wrote: »I have an app on my phone called Seconds Pro. I created a tabata that has the intervals preset. I named the sets so that it tells me "Run" and "Walk".
I will look into this, but I have a "dumbphone" and my mobile device that no longer gets service is an iPhone FOUR, so a lot of apps won't work on it. Apparently everyone thinks it has cooties or something XD0 -
garystrickland357 wrote: »clicketykeys wrote: »Does anyone who uses this method do it with something other than a smartwatch that has a timer option? Mine doesn't, and if it's sunny, it can be hard to read the device.
My Garmin has a run/walk timer but I don't like it because I need to look at my watch - it vibrates but I can't feel it consistently. I found an app (apple) called RunWalkIntervals (it shows part of a stopwatch as the icon). You pair it to your earbuds. It will give you a voice and tone signal for each interval. I like this a lot.
I'm intrigued by this. Do you need to carry the phone with you, or will it work with the Watch?0 -
Been doing 5:15 run and walk 0:45 for 60 minutes in my journey of getting back in the game and running a scheduled 10k in late July. Interesting is that the greatest distance covered was a couple months ago when I did 3:15 run and 0:45 walk for 60 minutes. The run was at a faster pace. Believe it's important to find the ratio that works best for where you're at and adjust it as your body is ready. I'm sticking with 5:15/0:45 until I have passed my best distance for 60 minutes and then I'll make an adjustment. I believe I'm almost there.0
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collectingblues wrote: »garystrickland357 wrote: »clicketykeys wrote: »Does anyone who uses this method do it with something other than a smartwatch that has a timer option? Mine doesn't, and if it's sunny, it can be hard to read the device.
My Garmin has a run/walk timer but I don't like it because I need to look at my watch - it vibrates but I can't feel it consistently. I found an app (apple) called RunWalkIntervals (it shows part of a stopwatch as the icon). You pair it to your earbuds. It will give you a voice and tone signal for each interval. I like this a lot.
I'm intrigued by this. Do you need to carry the phone with you, or will it work with the Watch?
You have to carry your phone. I always do anyway. I use a SPIBelt.0
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