Chapter 15:
13 minutes faster: The average marathon improvement when non-stop runners shift to Run Walk Run®.
7 minutes faster: The average half marathon improvement when non-stop runners shift to Run Walk Run®.
Over 150 runners have reported a sub 3-hour marathon (6:52/mile pace) by using Run Walk Run®—most could not run this fast when running continuously.
The fastest marathon time using Run Walk Run® from the beginning is 2:28.
Many runners in the 12- to 16-minute pace range have reported running 60+ minutes faster in the marathon or 30+ minutes faster in the half marathon when they switched to Run Walk Run®.
Over the past 40+ years I’ve received thousands of reports from former non-stop runners who improved finish times in a wide spectrum of race distances using my method. Even in the Magic Mile, over 80% of those who tried both running continuously and some form of Run Walk Run® report a faster time by inserting some form of a walk break.
In longer distances, such as half or full marathons, those who run continuously almost always slow down significantly during the last third of the event. Those who use the right Run Walk Run® strategy tend to maintain pace and in many cases speed up during the last 4 miles. In either case, the Run Walk Run® folks receive a huge psychological boost as they pass person after person to the finish.
Principles:
Walk breaks must be taken from the beginning
Walk breaks must be used consistently
Walk breaks can be eliminated during the last third of the race, if desired
Boston qualified on a Run Walk Run® bet
Jason had been running for about two decades, and encouraged his wife to join a Galloway program to start running. The Run Walk Run® method allowed her to ease into running while meeting a great group of new friends. When she heard stories of faster running times by using the method she told Jason, but he knew that it wouldn’t work for him—he had qualified and run in the Boston Marathon several times.
After failing to qualify for Boston three years in a row, Jason stepped up his training to run 3:10 or better—the time needed for his age group. He was on track for 17 miles and then painfully felt his pace get slower and slower, finishing in 3:23. Sensing that the method would avoid the slowdown at the end, Chris struck a deal. She wrote the family checks and he wanted a certain electronic product.
She said that if he would simply try using Run Walk Run® in his next marathon, as written in Galloway Training Programs, she would buy him the equipment, but if he qualified he had to get up in front of the group and give his testimonial.
The day before his attempt, Jason came up to me, saying he wanted to clarify some points from my book. After asking him some questions about his pacing in several races I suggested a R6min/W1min strategy. I could tell that he was skeptical. A few weeks went by before I heard the outcome. Chris notified me that Jason had qualified and would tell the story before one of my upcoming clinics.
He explained to the group how Chris had offered the bet. He did the same training he had been doing for a few years but did not believe in the Run Walk Run® method. This marathon had one purpose only—to win his bet with Chris.
The first 18 miles were right on pace as before, but this time he used R6min/W1min. He said that this mental strategy was just the opposite of the placebo effect—he knew he was going to fail. At mile 20, he was surprised that he was still on pace for his goal. By mile 23, he was tired but still strong and ran in to finish at 3:09.