Should You Try Jeff Galloway’s Run/Walk Method?
Recently, a few people have asked me about Jeff Galloway’s Run/Walk method for running injury free. Jeff Galloway was a member of the 1972 Olympic Team and has completed over 120 marathons. He developed a low mileage, 3 day per week, run-walk training program that has been used by thousands of runners to train for races from 5K’s to marathons.
Galloway believes that by running for a set period of time, then walking for a short time before returning to running, you can actually finish races faster than if you ran all the way. He recommends the following run-walk patterns for various paces:
8 min/mi—run 4 min, walk 35 seconds
9 min/mi— run 4 min, walk 1 minute
10 min/mi— run 3 minutes, walk 1 minute
11 min/mi— run 2:30, walk 1 minute
12 min/mi— run 2 minutes, walk 1 minute
13 min/mi— run 1 minute, walk 1 minute
14 min/mi— run 30 sec, walk 30 seconds
15 min/mi— run 30 sec, walk 45 seconds
16 min/mi— run 30 sec, walk 60 seconds
Have you tried the Galloway run/walk method? How has it worked for you? Tell me in the comments.
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