Chapter 8:
In the previous chapter you learned how to predict current potential, and how realistic a leap-of-faith performance improvement may be. By using the Magic Mile (MM) one can also set a safe pace for long runs by adding two minutes to the current marathon potential pace. In this chapter you will see my recommendations for the specific strategies of Run Walk Run® (RWR)—based on specific paces.
Be sure to follow the heat slowdown rule: 30 seconds per mile slower for every 5°F increase above 60°F (20 sec/km slower for every 2°C above 14°C).
Once you have set the appropriate pace—whether long run, race, or regular workout—one can use the strategies below, based upon the pace that is used at that time. There are special rules that apply to short races, such as one mile, 5K, and 10K.
You cannot run too slowly on long runs
Beginners should read the Beginning Runner chapter before reading this chapter. The general rule during the first year of running is that you cannot go too slow or walk too often. Goal one is to stay injury free. Goal two is to enjoy every run. The best way I’ve found to reach these goals is to walk early and often.
Use the MM to calculate pace. Go over the last chapter again. Remember that the first MM should be gentle—as an introduction to timing and distance—don’t run this initial one fast! The goal on subsequent MMs is to improve upon that time. In the beginning of a training program, most runners will make a great deal of progress, but don’t worry if you don’t. It takes some a lot longer to build a performance base than others. Patience is not only a virtue for beginners—it’s a strategy.
First priority—whether seasoned veteran or new beginner—is setting the right pace for long runs. Even if your MM time is slower than you know you can run for one mile, do the math. There is no liability on long runs, for any runner, in pacing the long ones too slow or taking too many walk breaks.
Set up the Run Walk Run® strategy based upon the pace per mile, as noted below. On long runs—marathons and half marathons—the ratios below can be directly applied.
If you want to walk more frequently on long runs—do it! Injury risk will drop and recovery will be faster with shorter run segments and more frequent walks.
Beginners can use the ratios below for all races and all training runs.
Veterans can use some variations on shorter distance races and runs, by practicing various ratios at goal pace to see what works best. These race rehearsal segments are run during a short run day, during the week.
After having heard back from over 300,000 runners who have used walk breaks at various paces, I’ve come up with the following suggested ratios. As mentioned, these are strategies and can be adjusted as desired by individuals.
Note: 30 seconds has been found to be the longest effective walk break at paces of 9 min/mile and slower.
Reports from thousands of runners who have used variations between 20 seconds and 60 seconds tend to show that most receive as much recovery from a 20-30-second walk break as from a longer walk. So by shortening both the run segment and the walk segment, there is often less fatigue at the end.
In fact, there is a slowdown during the second 30 seconds of a 60-second walk break. This makes it harder and harder to start up after a walk break at the end of a long run or long race.
Strategies
Pace/mile | Run | Walk |
7:00 | 6 min | 30 sec (or run one mile/walk 40 seconds) |
7:30 | 5 min | 30 sec (or 2:30/15) |
8:00 | 4 min | 30 sec (or 2/15) |
8:30 | 3 min | 30 sec (or 2/23) |
9:00 | 2 min | 30 sec or 80/20 |
9:30 -10:45 | R90sec/W30sec or R60sec/W20sec or R45sec/W15sec or R60sec/W30sec or R40sec/W20sec | |
10:45-12:15 | R60sec/W30sec or R40sec/W20sec or R30sec/W15sec or R30sec/W30sec or R20sec/W20sec | |
12:15-14:30 | R30sec/W30sec or R20sec/W20sec or R15sec/W15sec | |
14:30-15:45 | R15sec/W30sec | |
15:45-17:00 | R10sec/W30sec | |
17:00-18:30 | R8sec/W30sec or R5sec/W25sec or R10sec/W30sec | |
18:30-20:00 | R5sec/W30sec or R5sec/W25sec or R4sec/W30sec |
R3min/W30sec = Run 3 minutes/Walk 30 seconds
You may always divide each of the amounts by 2 or 3.
Years ago, runners were running 9-min/mile pace using R4min/W1min. After working with thousands at that pace we’ve found it better to run for 2 minutes and walk for 30 seconds; R80sec/W20sec; or R60sec/W15sec.
Instead of running a 12-minute pace using R2min/W1min, you could use R60sec/W30sec; R40sec/W20sec; or R30sec/W15sec.
Instead of running a 13-min/mile pace using R1min/W1min, you can use R30sec/W30sec; R20sec/W20sec; R15sec/W15sec; or R10sec/W10 sec.
Be sure to adjust for heat. (See the heat adjustment recommendations in this book.)
If you are running a 10-min/mile pace on flat ground, your pace should slow to 11 min/mile or 12 min/mile going up a moderate-grade hill and the ratio should be adjusted accordingly as noted above. There are many individual issues when running uphill or at higher elevations. The best and simplest rule when running uphill is to avoid huffing and puffing. If you start to increase respiration from that on the flat sections, slow down and take more frequent walk breaks immediately.
Downhill. Those who use efficient downhill running form (feet low to the ground, light touch of the feet, moderate or shorter stride) can often run for longer segments going down. This type of running form uses the ankle, reducing or eliminating aggravation on the knees and other joints. Pounding on the feet and shins can be taken away by using this technique.
Walk breaks on shorter distance races: 5K, 10K, 10 mile. The ratios listed above have been proven to improve finish times in half and full marathons. I recommend that some race rehearsal segments be done during one of the short distance runs each week. After a warm-up, run 4 to 6 half-mile segments at race pace with a 2- to 3-minute walk break between each. During each half-mile segment (2 laps around a track) try a different strategy to find which feels best and works best.
On shorter distance races, the amounts can be adjusted for the individual. Here are some suggestions:
Strategy in Half/Marathon | 5K | 10K | 10 mile |
9 min/mi | R3min/W20-30sec | R3min/W30sec | R2:30min/W30sec |
10 min/mi | R3min/W30sec | R2:30min/W30sec | R2min/W30sec |
11-12 min/mi | R90/W30sec | R80min/W30sec | R60min/W30sec |
13-14 min/mi | R40/W30sec | R30/W20 sec | R30/W25sec |
R3min/W30sec = Run 3 minutes/Walk 30 seconds
When can I reduce or stop taking walk breaks in races? I recommend waiting until the last third of the race to cut down or eliminate walk breaks. Prepare for this by running continuously for the last 1-2 miles of some of your short runs.
See the chapter Situations and Adjustments for more information.