Run Walk Run
104 watchers
Oct 2021
9:14pm, 20 Oct 2021
23,645 posts
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Dvorak
TBR, maybe try 80/40? Also might be worth working out how fast you are running: you might be taking the running part a little fast.
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Feb 2022
1:37pm, 3 Feb 2022
1,326 posts
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Muttley
Resussing an old thread ... I think I have found my ratio for my standard runs along the coastal path, which is tough terrain: 4:30 run and 0:30 walk. This timing breaks the run into 5-minute chunks so easy to keep track from the data screen on the Garmin without flicking across to the run/walk screen. And it seems to give the best overall pace compared to other run/walk ratios or continuous running. The legs seem to appreciate the extra breaks and pay me back by taking me up gradients easier. Either continuous or 30 secs walk per mile seem best for easy flat jaunts on road. Run/walk does it for me. |
Feb 2022
1:44pm, 3 Feb 2022
23,999 posts
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Rosehip
I was on 4:30/30 before the lastest niggle and intend to go back to it when I can - it gives me the most consistency, shorter run intervals and I have a tendency to do some of them too quickly longer and I think you lose tbe benefit of the short break and need to up the walk time.  , Muttley
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Feb 2022
5:37pm, 3 Feb 2022
1,998 posts
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Totoro
I'm glad you revived this thread Muttley. Just searched for the topic. Agree with you Rosehip on the challenge of pacing the runs, though I'm a smidge slower than you! Just starting to get back into it. I'd forgotten how enjoyable it is. I ordered Jeff Galloways' Running until you're a 100 book yesterday! Even the title makes me smile. |
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Feb 2022
7:56pm, 3 Feb 2022
1,330 posts
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Muttley
One of the reasons why I like the run/walk method is that the pace all the programmes give for my easy and long runs is slower than I can comfortably run without changing my gait. But with r/w I can run as normal and then spool out the minutes to bring the pace down to what's recommended. And as I slide grumpily deeper into the 60+ category I find that run/walk is useful for managing decline  But there's still some life in the old dog.
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Feb 2022
8:32pm, 3 Feb 2022
16,530 posts
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Garfield
Muttley, that's what I like about run/walk...easier on the body as it ages and speeds up recovery time. Totoro, I've been toying with getting that book.
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Feb 2022
11:04pm, 3 Feb 2022
24,008 posts
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Rosehip
Agree - much easier to run “nicely” without overdoing it than trying to run unnaturally slowly
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Feb 2022
5:37pm, 4 Feb 2022
1,999 posts
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Totoro
I adjusted my ratio of running down on my last run walk. Didn't make much difference to my pace but really pleased with the effect on average heart rate. I never need to worry about slowing down. I'm naturally blessed in the that skill 😉 all the better to enjoy the view. |
Mar 2022
10:13am, 13 Mar 2022
5,125 posts
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steve45
New on this thread and am on a new regime because of a situation with my poor pace in relation to my HR. Have been struggling to put in the miles for too many months but this last week or so the run/walk regime has made it all the more enjoyable again. To some degree, annoyingly but "that's the way life inevitably goes" I fear my age is a factor as I head too quickly to 73!
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Mar 2022
10:16am, 13 Mar 2022
5,126 posts
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steve45
I'm like Columba...I need a minute walk after a run period.. sometimes I keep it all according to HR, allowing my HR to get to a predetermined level and then let it drop..and then run again.
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