6 min run/1 min walk theory

I used the run/walk method for all my Half-Marathons and also when I started running again last year after a few month break.

The ratio does not have to be 6-1, it can be anything. I did my first Half with a 9-1, then second with a 8-2 and third with a 9-3 and all worked great.

But it would also good to know what one of the others ask how you feel tried (heartwise or leg wise). Whats your pace right now?

mhmm double post...

One other thought after reading your initial post.  Some of this might just come with practice.  I couldn't run 1 mile without really looking forward to my walk break one year ago.   I would come home from a run and say "I can't believe I ran the whole 2 miles!" This spring I came home saying "I can't believe I ran the whole 6 miles" and just a few weeks ago I was able to report "I ran the WHOLE 10 mileS!".

I am running a half-marathon next weekend and I am pretty sure I could run it straight through.  Although I might treat myself to a potty break if necessary   It will come, you might just be pushing it too soon.

Mhmm I don´t really agree. Being a runner who takes walking breaks does not mean you are NOT a real runner!!

Talking walking breaks does not neccesarily mean that you can´t run the whole distance, it just makes you do it with less effort and most often even faster than if you would run it all because you are not tiring that easily and have enough left at the end. You are also less likely to bonk or hit the wall.

I do it on my long run (longer than 90min) mostly because I don´t want my body to suffer too much due to the fact that I am still 40lsb overweight and I also want to be able to exercise with full power the next day and not be tired for 3 days after!

When you start up it is a good way to use walking breaks and the more you train the longer you can run without them eventually.

I started running in '04 for my first tri and never heard of run/walk. I really sucked and would only run in the dark as I didn't want my neighbors to see me.

One of my goals in my first tri was not to walk at all as I saw that as a failure...I did a very slow 42 minutes or 13:08 m/m for 3.2 miles.

I really was slow and improved slowly at running...last year was really a break through year for me. I did a 1/2 Mary & felt great doing it and actually ran last 5K faster than I did in any sprint; relearned how to run with good form and stop heal striking even though I didn't know I did it at the time; and really learned to love running; and made some good gains in pace

This year while training with a friend here on BT I tried the run/walk thing that she did. When I first started doing it my hamstrings hated starting running again. Now that I'm training for a HIM this Fall, I have been playing around with the run/walk thinking it will help me recover and keep going when running long after that s/b. I tried doing it 4/1, my HR never would settle down and I never felt good. I tried 5/1 and it worked much better, my HR settled down, my running form felt good the whole run, my pace was the same as straight running 8 miles, and I recovered much better.

What my coach told me is when doing the run on a sprint is is similar to running miles 6-10 since you are running after s/b. In a Int'l distance it is similar feeling to your body of running miles 14-20.

I did some walking in both my Int'l distance races this year and set PB and negative split the run and finished feeling good. Key for me is to trust my intuition when racing to know if I need the walk break or not. I set my HRM for intervals and have it beep at 5 minutes and then again 1 minute later. I found if I have to keep checking my watch it just distracts me and makes me dread the restart of running...easier just to go or stop on the beep.

I was really against it but have come to see how it can be really beneficial for many folks including me. Read the Gallway website and the book is even better.

You already can run for 30 min straight but thereafter you become fatigued? Why no just slow down a notch (30+ sec per mile) so you can run the 30 min without feeling wiped and add 1 more run to your week. Start with a short one (10-15 min) and build up to another 30 min over time. If you can get to run 4-5x a week @ 30 min each and you feel you can do more then it will be time to increase the duration of one of the runs to make it a long run.