How a Run/Walk Program Can Make You Faster

by Abbie Mood
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How a Run/Walk Program Can Make You Faster

Jeff Galloway was part of the 1972 U.S. Olympic team for the 10,000-meters. In college, he ran a 4:12 mile and in 1970, he won the very first Peachtree Road Race in Atlanta. So how did this former Olympic athlete become the inventor of a method that includes running and walking?

It all started in 1974, after Galloway started a chain of running stores called Phidippides. He started a running class that would end with a “test” of a 5K or 10K race, and realized that none of the runners could pass the conversation test (i.e. if you can’t hold a conversation on a regular run, you’re going too fast) without slowing down and walking. He started having his students take regular walk breaks — at the end of the class, everyone completed their race injury free.

From that point on, he started working with intervals and nailed it down to a science. If you want to run a 9-minute mile, run for 2 minutes and walk for 30 seconds. For a 7-minute mile, run for 6 minutes and walk for 30 seconds.


My run/walk journey started in 2008. I was training for my third marathon, the Athens Marathon in Greece. I had never run a successful marathon and seemed to be in a perpetual state of injury. The run/walk method seemed like a good fit. According to Galloway’s website, it’s a form of interval training designed to reduce muscle fatigue and injury. By walking, you give your run muscles a break instead of keeping constant pressure on them.


Coincidentally, Jeff and Barbara Galloway partnered with the company I was traveling with to Greece. I was going to run the marathon with the king of run/walk himself! I liked to break my runs into easy-to-remember intervals, like run 4 and walk 1, or run 8 and walk 2. When I reached out to Galloway for training advice, he told me, “because of the 13-mile hill in Athens, a 1-1 is what I recommend. The 1-1 reduces the chance of injury down to almost nothing.” For the record, even though I was onboard with the run/walk program, I was still skeptical of running for one minute and walking for one minute.

When the marathon rolled around, I was determined to stay with Galloway and stick with his plan. Sure enough, I survived (with the mantra “I can do anything for a minute”) and set a marathon PR on a course most people do not set PRs on.

After coming home, I was convinced I could run fast with a run/walk program. While I still didn’t use the method for 5K races (I just gutted out the three miles), I ended up breaking the 2-hour half marathon barrier and setting a personal PR by running and walking. And my results are par for the course. When you’re using the right run/walk ratio, you could cut seven minutes off your half marathon time and 13 minutes off your marathon time.


While Galloway himself may not be running 4:15 miles any more, he has been running injury-free for the last 30 years, thanks to his run/walk method.

If you want to try the method, here are the key points to keep in mind:


You have to do the intervals from the time the gun goes off to the end. If you wait until you’re tired, your muscles are already fatigued.


Start out running more slowly than you typically would (at least on your training runs). This, paired with walking, will leave more in your tank for the second half of your run.


Just because you aren’t running doesn’t mean you are taking a leisurely walk in the park. Keep up the pace.


The run/walk method isn’t just for beginners. Veteran runners have success with these intervals, too. I’d been a runner for 10 years when I decided to try walk breaks.


Let’s face it – running can get boring. When you break it into intervals, that sub two-hour run flies by.


  • Scott Talbot

    Thank you for this, Abbie.

  • OutdoorJohnson

    I’m running my first marathon this fall – the #TCMarathon I have run multuple halves and 10-mile races in the traditional fashion and while training I have never shied away from a walk if I need it – nor during the races, it just doesn’t lose as much time as people think it will. I am going to give this method a try and not being a very hilly course – I’m going to try the 4:1 ratio – that leaves me plenty of slow down should I need it as my goal is 4-hours right now. and I run halves in 1:50.

  • budrunner

    At 63, I finished my first 1/2 marathon in Eugene with my daughter using a 1:1 ratio. Recovery time for me is greatly reduced using run/walk

  • Cat McMaster

    What intervals did you use to get your first sub-2 hr half? My first half was 2:01:46, and I’ve done two more trying to do sub-2. I’ve had 2:06:26 and 2:03:53 since then. Just started using run/walk for my first marathon training and hoping to do a sub-2 half during the training! Would love to hear your advice! Thanks 🙂

  • Race Beats

    Excellent blog! Music can be a powerful motivator. One can easily find his favorite athlete playlist, celebrities playlist or race event to get ideas on perfect beats from your blog! Thanks for sharing.

    • Mark

      Agreed. I find listening to certain classical works on my headphones helps pace me to do my run. When I get to certain movements, I know (inside my head) how long a piece is so I can pace myself. I often find myself less tired and anxious of doing a run while listening to music to set the pace. Almost like using a Metronome.

  • Linda Eremita

    How do you keep track of the time? With your watch? So you have to reset the timer every minute…or whatever the interal is? Seems like that would break your momentum. This is all new to me – the running and the timing.

    • Eden Seery Thornton

      Linda – I am just now returning to running, so I am no expert. I find myself counting steps to do intervals. I started by walking briskly 20 paces and running 40 paces. Maybe you could count paces to do your intervals? I like it because it gives me a cadence and I am not breaking my concentration by looking at a watch or other device.

      • Linda Eremita

        That sounds pretty doable and much easier than looking at your watch constantly. Thanks Eden!

        • Maribel Perrin

          You can always use a gym boss interval timer, just set it and go ! Order on Internet , $19.00.

  • Sumit smith

    Start out running more slowly than you typically would (at least on your training runs). This, paired with walking, will leave more in your
    tank for the second half of your run.