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Jun 2020
8:41am, 17 Jun 2020
2 posts
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Blizzard
I have always struggled on marathons. I have done 10, and on 8 of them I have hit the 'wall' and done the 'zombie' walk to the finish. Last Sunday I ran a 'Virtual' Ultra of 28 miles. My longest run this year had only been 15 miles, two weeks before. So I thought that my only chance of completing it was to run/walk. So I decided on 15 min run, 5 min walk, 15 min run. I finished the run in 5 hours 56 min. I thoroughly enjoyed it, and finished really fresh. For the last 5 miles I cut out the walks, and my last mile was my fastest. I am now a believer in the run/walk method and would recommend it to everyone.
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Jun 2020
8:48am, 17 Jun 2020
9,769 posts
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XB 🌈
Brilliant, Blizzard. It did just what it says on the tin.
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Jun 2020
8:49am, 17 Jun 2020
15,638 posts
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jennywren
I trained for Manchester Marathon earlier this year (it got postponed with three weeks to go) and got up to 18 miles using Jeffing. I use a variety of ratios, the current favourite being 2.30/30. I’m faster using that ratio than running continuously.
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Jun 2020
9:48am, 17 Jun 2020
715 posts
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Muttley
Ah, I'm pleased to find this thread. I've used walk breaks in the past when restarting after injury but now, having recently turned 60, I accept it as integral to the run. I'm finding that 30 seconds every mile on standard runs is just right to reset the legs and lungs, while 60 seconds per mile is good on longer runs. Most of my running is on very up and down coastal path trails, so I need the occasional breather. And like others, I've found that the walk breaks have little impact on overall pace compared to nonstop running. Glad to see it's not just me!
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Jun 2020
10:53am, 17 Jun 2020
3 posts
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Blizzard
Cheers XB. It's certainly a tin I'll be buying again !
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Jun 2020
11:01am, 17 Jun 2020
50,254 posts
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Dr PhFleecyD
*Pops in to wave pom-poms for run walking*
Some days I just cannot run continuously. I’ve decided I just enjoy run walking a lot more. At some stage I might up the running and maybe do some proper training but not right now. It’s not a fitness thing, my fitness is great right now with all the HIIT classes I’ve been doing. Just some days I head out for a run and my legs start niggling and they niggle far less with a bit of walking 
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Jun 2020
11:10am, 17 Jun 2020
13,075 posts
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Garfield
Blizzard, I totally agree...lol at the zombie walk...done that too, but RWR helped me when I did Brighton in 2017 (the year they had water issues...running out of water or cups or both), had a horrible time of it, but was still able to have a sprint finish at the end!!
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Jun 2020
11:15am, 17 Jun 2020
19,392 posts
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DeeGee
The ratio that I've found works for me is 8:2, in terms of distance.
I used to be a moderately quick marathonner, but started to do too many to be good for me, and have found that starting a 0.2 mile walk (trying to keep below 15 min/mile) every time the Garmin beeps, consistently, throughout the run, allows me to get round reasonably consistently and without too much damage.
Since life has definitely got in the way of me running 250 mile months, but I still love going away a couple of times a year to run a marathon, I've found this is the best approach for me.
Sometimes, I'll employ that method from the off, sometimes I'll run the first 5k or 10k and then employ that method, depending on how I'm feeling. I've trained using exactly that ratio as well and I've completed probably more than a dozen marathons using some variation on this.
I'm actually managing to follow a proper training plan at the moment, so I might have a go at running my next marathon in its entirety, but I know, now, that I've become so accustomed to 8:2, that I can default to that at any time and still maintain a decent pace.
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Jun 2020
11:35am, 17 Jun 2020
19,953 posts
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Dvorak
I'm still (ref p146) run/walking my fakeparkruns. 9/10 and the other one I ended walking bits anyway. The fastest were at 2:40/0:50 but as I've not been running much (especially as I'm now back on my bike) the last couple have been at 2/1. Times came in at:
Course 1: 35:10; 35:56
Course 2: 34:00; 34:35
Reckon I was putting in the same amount of effort (as much as I could!) each time. Taking Course 2, on the first ratio (which in seconds is 160/50, so just over 3/1), I had 9 walk breaks, total time 7:30, total distance c 710m. On the second, 2/1 ratio, I had 11 walk breaks, total time 11:00, total distance c 1045m.
This means that my running pace on the first ratio was 6:11/km, on the second, 6:00/km. Which suggests the possibility that the lower ratio let me run a bit faster.
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Jun 2020
11:45am, 17 Jun 2020
19,954 posts
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Dvorak
Also note that whilst the time ratios were 3.2:1 and 2:1, the DISTANCE ratios were around 6:1 and 4:1 (the latter will vary according to pace).
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