Run Walk Run
1 lurker |
103 watchers
Jun 2020
2:37pm, 26 Jun 2020
5,456 posts
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Metro_Nome
I'm rehabing from a stress fracture so i am building up with run/walk just now. currently doing 1 minute run/1 minute walk but will be looking to adjust that ratio to increase the running. before my injury I was doing 90s/30s which worked quite well for me. Kwala I actually found that shorter walk breaks work better for me. anything over 1 minute I found it very difficult to get running again! i would say just experiment thought, everybody is so different |
Jun 2020
8:13pm, 26 Jun 2020
6,384 posts
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kwala
Fleecy - I think I'd like to get up to 10k eventually - I'm doing around 2miles atm so a bit of work to do! But I'm not in a rush as my biggest goal is to not break again! I'm thinking maybe add in extra reps each week until I can do 5k fairly comfortably and then start playing with the run/walk ratios. Metro_Nome - that's an interesting point and something perhaps to aim for as my fitness improves. I've only really thought about it in terms of increasing the run times - I hadn't thought much about reducing the walks! As you say it's trial and error as we are all very different. |
Jun 2020
8:46pm, 26 Jun 2020
3,144 posts
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Wombling Plodder (Welsh Womble)
Hi Kwala, fab to see you in here  Jeff Galloway recommends walking intervals of less than 60 seconds and ratios are based on your magic mile pace. Let me know if you are interested in more info and I can post some links. For me, I am just playing with ratios at the moment (currently on 45/45 (seconds) and practicing my glide between run and walk. |
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Jun 2020
10:07pm, 26 Jun 2020
16,803 posts
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Rosehip
I'm also playing with ratios , 90:30 is working K at the moment in the heat. When I'm comfortable running 3.30:30 works really well. Wouldn't want to run much longer sections than that.
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Jun 2020
10:30pm, 26 Jun 2020
9,838 posts
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XB 🌈
I love 90/30. It's my go to ratio. If I'm in need of a less strenuous run, like today, I'll do 30/30. Once in a while, I'll do longer intervals to build up endurance but I'm always happier with 90/30.
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Jun 2020
11:47pm, 26 Jun 2020
6,386 posts
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kwala
Wom - that would be great if you could post some links. Am intrigued by the glide!
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Jun 2020
8:24am, 27 Jun 2020
3,148 posts
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Wombling Plodder (Welsh Womble)
Will do Kwala I will also post a video link about the glide - the transition needs to be smooth not stop/start. I was hurting my knees when I first started as I was too abrupt plus I also found it hard going when I had to start running again. I used the Galloway method for all my marathon training - the intervals didn’t feel too short or stop/start. Have fun playing with the ratios - I am looking forward to see what we can both achieve this time around
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Jun 2020
9:38pm, 28 Jun 2020
3,151 posts
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Wombling Plodder (Welsh Womble)
@Kwala - don't worry about running a mile without walking, I take my first RW mile or average RW mile for working out my ratios. If you find the run ratio too short then just choose the next one up or have a play - for example I should only be doing 15/30 but I can currently sustain 30/30 for 2 miles. Galloway magic mile (for ratios): jeffgalloway.com Recommended Run-Walk-Run Strategies Pace/mi Run Walk 7:00 6 min 30 sec (or run a mile/walk 40 seconds) 7:30 5 min 30 sec 8:00 4 min 30 sec (or 2/15) 8:30 3 min 30 sec (or 2/20) 9:00 2 min 30 sec or 80/20 9:30-10:45 90/30 or 60/20 or 45/15 or 60/30 or 40/20 10:45-12:15 60/30 or 40/20 or 30/15 or 30/30 or 20/20 12:15-14:30 30/30 or 20/20 or 15/15 14:30-15:45 15/30 15:45-17:00 10/30 17:00-18:30 8/30 or 5/25 or 10/30 18:30-20:00 5/30 or 5/25 or 4/30 |
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Jun 2020
9:49pm, 28 Jun 2020
3,152 posts
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Wombling Plodder (Welsh Womble)
@kwala - here is some info on gliding: jeffgalloway.com this video may help to visual it: facebook.com |
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Jun 2020
9:54pm, 28 Jun 2020
3,153 posts
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Wombling Plodder (Welsh Womble)
@kwala - re gliding, what works for me is that when my Garmin beeps to run I shuffle run for 5 to 10 steps and by the time I get to a count of 13 my pace is back up (probably because my mind is counting steps so each foot is thir-teen / four-teen and so on. Prior to that it is one-and two-and which tends to be a bit slower. It might sound mad but it works for me When it is time to transition from run to walk, I slow from a run to a shuffle for about 5 counts when the Garmin beeps. |
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