Run/Walk Method: Why do it & How to do it

Introduction: Running is part of life, we do it every day. Running represents endurance, speed, and stamina. Middle school, high school, college, and everyone else does it because it only involves your own body, appropriate clothes, and running shoes. However, not everyone is comfortable for continuous running especially if you do not like long runs. Run/Walk can help you improve endurance, speed, and stamina. It takes time to reach that goal. Walking is still a great way to improve health and fitness regardless of what other people do. Walking is everywhere. Even elite runners use this method, which proves that this method can work for anyone.

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Local program training Source:

Who should do it?:

Technically, anyone can do this method because it is free and does not require a lot of equipment. Jeff Galloway founded this method and it dates back in 1974. The reason behind the method was to help people who are non-runners to enjoy running without the focus on continuous running. Galloway taught a class in 1974 and started to incorporate the run/walk method for 10 weeks. After those 10 weeks, he did the exam of these runners to run a 5k or 10k race and everyone finished the race without any injuries. Ever since then, people use this method a lot to train for a 5k, 10k, half-marathon, and marathon race. The reason behind the walk is to help people have active recovery after a run section and still enjoy the workout without feeling too tired or experiencing any type of injury or discomfort.

Jeff Galloway popularized the method and made people run faster and better. Interesting thing is that people think that the run/walk method is for beginners, but that is not true. Veteran runners have used this method to help their training. Look at runners who have used this method saw an improvement of their running and race times by simple run and walk workout. According to the article, “How a Run/Walk Program Can Make You Faster” by Abbie Mood the author herself saw improvement from her half-marathon time and the program can cut your PR by 7 min.

Benefits of Run/Walk Method:

-Improve endurance

-Run faster and better

-Injury-free running

-Easy transition to continuous running

-Less muscle fatigue

-Experienced runners use this method to improve race time

How to do it:

Follow the Verywell Fit article, “How To Do the Run/Walk Method” by Christine Luff. To shorten the instruction, perform a simple warm-up like 5-10 min walk with dynamic stretches like marching, high knees, butt kicks, and side shuffle. Create a run/walk interval as a structured workout.

For example, beginners can do 1 min running and 7 min walking and repeat the cycle until you reach either 30 min or longer. Use a watch or phones to help you set up the interval and remind yourself to do the interval without breaking the confusion.

REMEMBER to PROGRESS the Run/Walk program every 2 weeks by increasing mileage, intensity, and time. After the workout, do a simple 5-10 min cooldown of walking and static stretches.

*Realize that this program will work if you are consistent, walk at a moderate or moderately fast pace, and gradually progress the program then the program can help you snatch a PR on a race.

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Ratio to break down run and walk time structure Source:

Sample workout:

Warm-up: 5-10 min walk or 5 min of 1 min interval of marching, high knees, butt kicks, Frankenstein, and carioca

Beginner Workout:

1 min run at a moderate pace

7 min walk at a moderately fast pace

Repeat until 30 min or longer

Intermediate/Advance workout:

4 min run

1 min walk

Repeat until 30 min or longer

Cooldown: 5-10 min walk or 5 min 1 min interval of static stretches

*Remember to shorten walk time when progressing and increase running time with a faster pace


Run/Walk method is a great way for anyone to use for training or for exercise purposes. Remember to focus on the interval and stick to it. Later on, you can create a faster workout with the mindset of consistency and progression. It is optional for everyone. If you choose not to use this method, then look at other beginner or intermediate running programs. Have fun and enjoy finishing your first race.

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Runner finishing first half-marathon race Source:


Mood, Abbie. (2017, May 17). How a Run/Walk Program Can Make You Faster. Retrieved November 16, 2018, from

Luff, C., & Fogoros, R. N. (2018, March 5). How To Do The Run/Walk Method. Retrieved November 16, 2018, from



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