How I use the run walk run method for a half marathon

The way I use Jeff Galloway's run walk run method in a race is slightly different than a training run. Having used RWR for several years, I've "fine tuned" my race process. It's made running half and full marathon races possible for me, and it also can for you.

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[johnevans]

Hi Ralph.. I just wanted to share that I ran my first 1/2 marathon yesterday and used the RWR method I first learned about from you! I ran 4 minutes and walked 1. Finished in 2:12:10. Thanks for your videos... I'm always learning from you!

[davidgrout]

You can also do longer intervals. I ran the Boston marathon this year with a recovering knee injury and no training runs longer than 20 minutes. In the race, I ran for 18 min and walked 12 min., or about 2 miles running and 1 mile walking. Got to the finish in 4h34m without killing myself.

[Tomcat]

I paced a race doing a run walk run for a half marathon. It was very easy! Just watched by watch and kept every mile with 10 seconds of goal pace. 2:30 Pacer. Official time 2:30 and 20 seconds.

[snakesalive]

As a 61yr old training for my first half marathon, i found your video extremely helpful, thanks.

[anneboleynfiles]

I completed my first race ever yesterday, a half marathon at the age of 51 here in Spain. I did run walk - 1 min 35 of running and 25 seconds of walking but as I went on, and felt good (I train in mountains and this was sea level), I shaved a few seconds off the walking. I finished with a time of 2h 15 which I was delighted with as I was aiming for within 2h 30. I think I could adjust next time to longer running intervals and less walking as I felt good and wasn't exhausted afterwards. There was such a huge difference running at sea level - flat and so much air!
Thank you for all your videos, they've been so useful.

[Doniedaff]

I always love your videos. I hear what you're saying with the bunching at the start. When I do a half marathon, I start as far back as I can to minimise the disruption to my run walk run.

[WanderingDiabetic]

Just started this method trying to enjoy and improve my running

[wallyevans]

Just started learning about this. When I started about 7 years ago, this ironically is the way I started running. Two weeks ago (having some foot issues) I then went back to this method. Last week I just became aware of Jeff Galloway rwr. How uncanny. Transitioning to zero drop shoes, I’m purposefully lowering mileage to about 9 miles each run, building up to a great trail 1/2 this late September, but with some decent elevation at the beautiful Red River Gorge Ky, 3, 500’ gain plus same drop 👍🏽👍🏽

[juliabishop]

Great advice! I’ve completed two half marathons using the run/walk method. I have two more planned for this year.

[jmdrummer]

After experimenting with several ratios, I find that 1:1 is the easiest to work with.

[djm]

Enjoy your video. Do you use the 220- age formula to calculate your max heart rate? Have you ever run continuously vs RWR and compared the times? Are the times close with the added benefit of feeling better at the end of the run?

[jacquesthebeau]

Been using this method.. it’s been great…. But I hear you say your HR is up to 80% of your max on your long run….
Everything I hear says to be at 60-70% of your max HR …
Why do you run at 80%. Just curious? Txs

[dankrebs]

82, 83% c'mon, how does one control their heartbeat to one percentage point?