By inserting short run segments into a walk, many walkers can pick up their pace and get to the finish line before officials shut it down. The gradual placement of run breaks will also allow the body to adapt to gentle running.
It is fine to walk exclusively during most of the long workouts leading to the race on the calendar. Many who have used this program, however, like to use 5-second run breaks every 2 minutes during the last 5-7 miles of the last 2-3 long workouts.
The long walks should be done every 2-3 weeks. On the alternate weekends, walk for 3-6 miles using the Run Walk Run® strategy of choice, timing yourself on each mile to ensure that you can maintain closing pace for the race without huffing and puffing. As a reference, see Galloway Training Programs (visit www.jeffgalloway.com).
During the run segment, keep the feet low to the ground and touch lightly with the feet. Read the chapters in this book on running and walking form for more information.
One day a week, walk for 60 minutes. After a 10-minute walk, try various Run Walk Run® segments such as the following:
Walk 55 seconds/run 5 seconds
Walk 50 seconds/run 10 seconds
Walk 25 seconds/run 5 seconds
Walk 30 seconds/run 7 seconds
Walk 25 seconds/run 4 seconds
Or choose the strategy of your choice.