So, you’ve caught the running bug and have set your sights on training for a marathon—congratulations!
Running an entire marathon without stopping can seem very overwhelming, but fear not. The Jeff Galloway walk-run method provides a powerful strategy for turning your marathon dream into reality.
The entire premise is that no requirement states you must run the full marathon.
If you’re unfamiliar with Galloway’s method, you could think that taking walking breaks during a marathon is a sign of slowing down or giving up. But in fact, running and walking the race in an interval training fashion can be more effective.
Many of my runners who have used this run-walk marathon training method have actually achieved their fastest times while doing it, meaning that it’s not just for new runners, but also for experienced runners.
In this guide, we will explain the ins and outs of the run-walk marathon training method so you can get started on your training journey right away.
What Is the Jeff Galloway Run Walk Marathon Training Method?
The run-walk method was designed for two purposes:
- To help beginners finish a marathon without intimidation and injury
- To help runners improve their total marathon time by using the formula’s special techniques.
To implement these goals, the training bases itself on the following very specific principles.
#1: Conserving Resources
Running for any significant distance can be exhausting.
The total distance at which it becomes more challenging, whether it be a one-mile run, a 5K, a 10K, or a marathon, will depend on your current fitness level and experience.
Whether you’re just starting your training program or you’re nearly ready for race day, taking walk breaks alleviates the exhaustion of your running routine.
You maintain high energy levels to build endurance and reach new distance goals, while also protecting your muscles, joints, and ligaments to reduce the risk of injury.
You will also recover more efficiently, preparing you for your next run-walk interval session the following day.
Essentially, conserving your body’s resources allows you to train more diligently, and you don’t have to skip the next day because you overdid it on your long run.
This way, you gradually increase strength, endurance, and speed.
#2: Improving Your Marathon Time
“If I’m walking a large portion of my marathon, how can I possibly improve my overall time?” you might be asking.
The answer lies in the point directly above this one: conserving resources. When you give yourself mini walk breaks between segments of running, you give yourself the chance to recharge your energy stores.
Each time you slow down to walk, you reduce the high impact of running and allow your heart rate to return to baseline.
The run-walk marathon training method suggests that by running continuously, you can inadvertently deplete all those resources, thereby denying your body the opportunity for recovery and potentially not achieving the fastest time possible.
The planned walk breaks you take during the run-walk-run method will allow you to run your running segments faster than you would if you tried to jog the entire distance slowly.
It almost mimics a speed work training session.
#3: Recovery
Recovery is another crucial part of the Galloway training program. With other plans, recovery time comes after the long run. That either looks like a rest day or a recovery run the day after.
However, the run–walk method suggests that you can recover while running. If you run for a good chunk of time, then walk to recover for a segment, you give your joints, muscles, lungs, and even your emotions a little chance to regroup.
After that short break, your running powers are restored to their full potential, and you’re able to run with a new, fresh start each time.
#4: Injury Prevention
It’s a known fact that so many running injuries are caused by overuse.
This means that if you increase your mileage or the number of runs per week too quickly during training and don’t give your body enough time to adapt, you have a significantly greater chance of injuring yourself.
As your bones and joints strengthen at a slower pace than your cardiovascular fitness, it can be very easy to overtrain, especially if you’re a beginner runner. Due to the high volume of training, marathon runners of all abilities may sometimes struggle to remain injury-free.
How does this relate to walk breaks and the Jeff Galloway marathon training method?
By taking walk breaks during your runs, you can reduce the continual strain on your joints, muscles, ligaments, and tendons for short periods during the run, allowing them to recover and reducing the chance of injury.
#5: Slow Long Runs
Jeff Galloway says that your long run can never be too slow. If you’re feeling tired, it’s totally fine to do the shuffle for those longer distances.
That means holding your body in a running position, but barely moving your feet and legs to go easier on yourself.
The long run is the most taxing day of your training. It’s important because you must gradually increase your distance each week to progress toward the ultimate goal (the full marathon finish line).
If you can utilize the Galloway method and take walk breaks during your long runs to make them more manageable, then it’s undeniably an advantageous method.
That being said, training on the other days of the week builds up your strength and endurance even more than the long runs.
Doing drills and practices throughout the week will increase your speed and help your body become more accustomed to running. They are the real heroes of your marathon training plan.
So take it easy1O’Keefe, J. H., Franklin, B., & Lavie, C. J. (2014). Exercising for Health and Longevity vs Peak Performance: Different Regimens for Different Goals. Mayo Clinic Proceedings, 89(9), 1171–1175. https://doi.org/10.1016/j.mayocp.2014.07.007 on your long runs.
Who Are The Ideal Candidates for the Run Walk Method?
Jeff Galloway’s method can provide benefits for runners of all abilities.
Beginners: If you haven’t finished your first marathon yet, the run-walk training could be the perfect way to introduce you to distance racing.
People with injuries: If you’re recovering from an injury or have suffered from them in the past, this low-impact training will reintroduce running in a safe, risk-free way.
Veteran runners can benefit from the walk/run method because it reduces joint impact, lowers cardiovascular strain, and facilitates faster recovery. It helps prevent fatigue, supports consistent training, and makes running feel more manageable and enjoyable, boosting both physical sustainability and long-term motivation.
How to Make the Most of the Jeff Galloway Run Walk Strategy
Once you’ve decided this is the right plan for you, you need to understand that it is not an opt-out for those who don’t want to work hard.
To get the most out of the Jeff Galloway plan, you need to understand its essence: Gaining speed and endurance comes through rewiring running as you know it.
The results are achieved by strategically increasing and improving, rather than Forrest Gump’s, “I just felt like running.”
Here are some tips to help you successfully implement the walk-run method into your training plan:
#1: Find the Right Run Walk Ratio
Every runner is different. You’ll need to adjust the period of time you spend running and walking in your workouts, based on your sweet spot.
Don’t quit running too soon just because you’re tired, but don’t overdo it. Set your time for different amounts. Test them out. See what works for you, based on trial and error.
You could start with a three-minute run and a one-minute walk and work your way up from there. It will depend greatly on your current fitness level.
Also, experiment with your walk pace and run pace to determine what is most comfortable for you. Getting it just right could land you your fastest finish time yet.
#2: You Don’t Ever Have to Eliminate the Walk Break
This concept can make some people feel anxious, but you need to adjust your cognitive focus. Don’t think you have to do something just because you’ve always heard it’s done that way.
Believe in your decision, trust your training, and reap the positive results.
The walk break is even more important on trail runs.
If you’re training on non-paved paths, your body will need that break even more than running on sidewalks or streets. With uneven ground, loose rocks, and unknown terrain, taking a minute to walk in the technical areas can save you a lot of time.
#3: Improve Your Overall Time
Here’s a drill for your daily runs to build up your cadence for faster times.
- Warm up by walking for 5 minutes.
- Jog and walk for 10 minutes at your chosen ratio.
- Jog slowly for 1-2 minutes.
- During that time, set a timer for 30 seconds and count how many times your left foot touches the ground.
- Take a walk break.
- Jog again. This time, try to touch that left foot to the ground 1-2 times faster than the first time.
- Repeat the set 3-7 times, increasing your left foot touches by 1-2 counts each time.
How Many Days Per Week Should I Run?
Again, you should listen to your body on this one. Since the run-walk training plan focuses on recovery and avoiding overexertion, pay attention to the signs your muscles are giving you.
If you feel sore, wait an extra day and then run the next, fully refreshed.
As a general rule, use these guidelines based on your age range:
- If you’re in your thirties, consider taking two days off per week.
- If you are in your forties, consider taking three days off per week.
- If you’re in your fifties, running every other day should be sufficient.
For all runners, one complete rest day should be sufficient. The other days off from running can be complemented with cross-training, such as cycling, using an elliptical, or swimming. Adding two sessions of strength training to your week is also imperative for being a strong runner.
Make the Jeff Galloway Plan Work for YOU
The great thing about any marathon training plan is that you can make it work for you. If you like the background and theory behind the run-walk marathon training, go ahead and commit to it! Try out the results for yourself.
You can also use portions of it in any other training plan. For example, our couch to marathon training plan includes the run walk method while you’re in the early stages: running your first 5K, 10K or half marathon.
As a running coach, I highly recommend starting with the walk-run method. I promise you’ll see great results.
So, while you’re considering how you’ll train for your marathon, take a look at the Jeff Galloway plan and our customizable training plans and decide what works best for you.
