Run/walk

i plan to run/walk/crawl to the finish line. whatever it takes to get there, go for it.

Yup is fine. You just have to make the cutoff times. I have used run /walk in an IM when I was not completely healthy for the race (PF).

I've completed 4 HIMs and 1 IM in the last 16 mos. In my last HIM, I utilized R/W and PR'd the run leg. My HR (in training for the IM) dropped 20 bpm, during the walk segments. In a race, it's less....but, it's significant.

Train the way you're gonna race. You might not notice ANY dropoff in run pacing. I run the run segments harder than I would just running at a slower pace (I've tried it both ways).

Good luck.

Yes, it is acceptable. I use run/walk strategy in the early miles after T2 to get my run legs going and to make sure I don't burn out too early. As the finish line gets closer and closer, I increase my run intervals more and more if my body is feeling capable.

I used run/walk to train for a couple of HM. I still use it as it keeps my running in hi-Z2/low-Z3. It's not fast, but neither am I.

Using it right now as I'm trying to build back my running after an injury; I will probably do my next HIM that way as it's just a "bucket list" thing and all I really care about is going there and doing it. I find that if I'm doing a ratio of 3 minutes jog to one minute walk or more, I'm actually going at a similar speed to an easy jog. Maybe I just walk pretty fast! Perfectly acceptable if that's what it takes to finish. If you don't have the fitness to run/jog the entire distance, it's more efficient and faster for most people than trying to run till you can't do so anymore, then walking. Plus less risk of injury, heat issues, etc.

that is exactly how i feel about my first Tri in March...........i'm crossing the finish line ........how is the question.

I use run/walk for all of my runs, training or otherwise, 5ks or marathons it doesnt matter.

If it gets you to the finish line faster and feeling better then why not do it?

I think has officially become an acceptable racing method for both beginner and elite athletes. As mentioned above, the walking portion will keep your heart rate lower. Walking will also stretch/relax the tendons and muscles that are stressed during running. This will reduce the total accumulated stress in those tendons/muscles and allow them to stay fresher longer!

Of course, if you want to enjoy the race.
I used run/walk for all of my HIMs and felt fine.

It's not unusual to see the lesser known variant...the walk/run method.
I've used it myself.

From what I've seen, many IM participants end up using a run/walk strategy whether they planned to or not. Or that was the crowd I ended up in. If you practice it, at least some times during training, you'll have some experience with the intervals and strategies that work best for you.

I've seen people use the walk/walk strategy in races, and be perfectly content with it.