I use this method all the time. The truth is I have a tough time running for more than 10 minutes at a time due to cardiac issues. I keep working at it though.
I have used this technique for many years, and have learned that shorter intervals significantly increase my overall pace for a given average heart rate, compared to longer intervals or straight running. For example, instead of running 3 minutes and walking 1 minute, run 90 secs and walk 30 secs, or run 60 secs and walk 20 secs. Same R/W ratio, but can be done at a faster pace while still keeping your HR low and reaping the same benefits of a longer walk break. Also important to smoothly transition into the walk over the length of several strides, rather than "put on the brakes".
Ditto ^^^ I use similar ratios and keep it very low (30 seconds/30 seconds or 60/20 and so on). Did not find it so helpful to do a 3/1 but the constant shift keeps me very fresh. Shaved off marathon time as well. I have zero recovery time and mostly no soreness. I don't care at all about time goals so doing it to keep running without injuries and issues.
@@joellen5984 that wont work for marathon. you cant do that for 200 times in a marathon set up. Marathon you have to prepare properly and dont run every other day. maximum 2 marathons per year for non professionals. so build basic cardio.
This is exactly how I'm gonna run my first half marathon in October.. I've a lung disease and along the way I noticed that warm humid summer weather and long distance training is terrible the "normal" way. I hate it, my body hates it and I constantly felt like I couldn't make it and I should just stop training at all. But then I also remembered how much I enjoyed the 3 minutes of running, one minute of walking intervals during my 5k training plan last year. It was my favourite way of training. So I decided to switch back to run-walk-run and it helps me to refresh, keep my heart rate lower and makes me feel better overall. All I'm """worried""" about is the looks on people's face when I start to walk after three minutes already during my half marathon. I mean it looks a bit silly as if you didn't train enough or something. But all that matters is crossing that finish line, right?
@@lifewithastrid Congratulations and good luck with that first half! Don't worry about people judging you - everybody is totally focused on their own race. Just keep to the side of the pack until the crowd thins out, and be mindful of playing leapfrog with somebody who is full-time running at your same overall pace - that can be aggravating for some folks.
@@king_has_no_clothskul8635Hi, King. That can be done for a marathon as shown by the originator of RunWalk Run, Jeff Galloway, who has trained tens of thousands in this method to impressive Boston-qualifying times using the method during the marathon.
The run walk method was very useful for me in finishing my second marathon, and right on my target time. Sure you have to run slightly faster, but the walk breaks more than make up for it. I did a 10:1 ratio which was perfect. My 3rd marathon (2 months later) I ran through the whole way without run/walk and shaved about 4 mins off my time, but I chalk that up to being even better trained and more prepared, not necessarily that running through makes for faster times. I’m returning to marathon training now after taking a few months mostly off with an ankle issue, and will start off on my long runs with a 10:1 during the base building phase until I get back into comfortable long run shape. Great video and definitely a good topic. I think there’s a weird stigma around walking during a race, and I think it should in fact get the credit it deserves!
I used it for Philadelphia and I ran 27 mins faster than Marine Corps which I ran all along (except through the water stations). I agree it's great for newer runners, but also for older runners. It's does wonders for recovery.
I find a lot of value and personal fulfillment in consistent running for long periods (40+ minutes), but I use this technique to get back into things when I've been out of practice, like when I'm sick or on a long holiday. It's a great introduction back into practice, and infinitely valuable for pushing past those mental fortitude blocks!
Thank you for the tip. I will run my first marathon in May, that will be the Copenhagen Marathon. I am hoping for a 4,5hour race and I will surely need to walk often to make it in that time range. My biggest problem will be handling the knee and join pain.
I started my first training plan with RWR after a year of doing my own thing. Even though I was only going for a 10 km race, I went a lot further during my long runs than I ever thought I could tolerate, thanks to the walk breaks. 30 s was plenty for me and that's the walk interval I see most advocates of the technique recommend these days (including Galloway), with the run portion shortened as necessary.
I used run/walk/run when I trained for and ran my first marathon. For the second marathon training, I did the same but worked on extending the ratio so that I was running more. By the time of the race, I was just taking a 30 second walk break every mile and would use this for fueling. Since then, I've moved to straight running. But there's no question that run/walk/run was a huge part of my development as a runner.
i'm also training for my first marathon and i'm curious what ratio have you used in your first? i have only 6 months experience of running and the recent long runs (15+k) are killing my knees and ankles during the last kilometres and was thinking i should probably adopt this method for better performance
@@acupoffluff404 When I started my training, it was around 60/30 and 30/30 for super easy recovery runs. By marathon day, I had gradually extended this to 120/30 (2 minutes/3 seconds). I hear what you are saying. Before run/walk, I was just straight running and my legs always felt beat up. With run/walk, I felt a lot better. Interestingly, since transitioning back to straight running, my legs don't hurt anymore. Maybe doing run/walk allowed for the more gradual adaptation that was needed. Anyway, I hope all goes well with your training and marathon!
Nice topic. I ran LA marathon last year doing that method. For me was 10 minute running and 50 seconds walking (but power walking, not slow walking and not letting my HR went down below Z2). As I comment before, I did it from the very beginning and respected perfectly, even when there were good down hills, if I had to stop I did it. At that moment, was my fastest marathon. (3:35). That seconds walking its a good quick reset for your body and then keep it going, and it's better for recovery and finishing hard. Imight do it Again some time in the Future.
That's an interesting video Coach, I used a similar method in a marathon in 2018. I ran between the aid stations and walked through them. It helped me keep hydrated. I suspect I didn't walk quite enough. I also discovered late in the race, when my quads were shot, that it was insanely difficult to start running again. I ended up walking most of the last 7km. In 2019 I did the opposite, I carried a utility belt with fluids for the entire race so I didn't have to stop at any aid stations. I still developed quad pain but not having to stop meant I was able to push through the pain by keeping a solid rhythm. I took around 7 min off my pb. I also went out at a much slower pace, instead of trying to break 3:30 I set out to break my modern era pb, from the 2018 marathon, and set an achievable goal for next time.
learning that I can actually WALK during a marathon and still keep pace is a mindblow for me. Ive been trying to battle my training with 95% run and 5% walking only when I blow a gasket :-D
I've used this wonderful technique for years. I love running but genetically I have very large musculature so I weigh 230 pounds even though I've done triathlons. This method let's me enjoy running without pain.
As a senior runner, I run steady but identify water stations where I fast walk thru. Any stopping tends to make me cramp. So, fast walking thru about 4 - 5 water stations.
Run/walk is a great strategy when running in warmer weather. Once you've trained with it for a while, 30 seconds is about all you'll need for the walk phase.
I just ran a Disney race, and the Galloway Pacers (all managed by Galloway's program) were using run/walk rations of :15/:30 intervals. Training, I see intervals ranging from :30/:30 to 1:00/:30 or (1:00). Jeff's program is designed for runners of all ranges with the goal of keeping you on the road for life & without injury.
I'll be doing this on sunday for the Houston marathon. I'll be keeping my garmin in HR zones and walk when both perceived effort and HR both are high. I hope to shave at least shave 2 hours time off my 5:58 off of marine corps last year. I was unaware my Low Heart Rate Training was failing because of a PE in each lung and a 2.5ft clot in my right calf.
Hello. I definitely recommend do this technique frome the very beginning of the race, and not only The second part. And before doing in it in race, in your training, long runs should de practice at least 4 to 5 long runs to make your body get use to it. Once you practice it, it's like doing interval work. But if you start doing in it the second half of a marsthon your body won't respond as well as doing in it from the start. Just a friendly advice.
Was thinking about this earlier in my run. Especially the speed ones but I wasn't so sure if it is okay. Glad to know it can be implemented in the training. Looking to use this in my half marathon on March.
Had groin problems before. But if I stood still for a few seconds at all the 5K energy stations at a Marathon, I never had a problem again and started running my races half an hour faster. As long as you don't stand for too long. Example 8 stations on a Marathon race and 5 seconds 8 times becomes 40 seconds so say one minute including speed down and speed up. My theory why my races started going faster is that short rest gives energy back to the body.
This is my intention for my second marathon. With my first I ran a very quick first half but my second half was over an hour slower! I walked so much of that second half. My aim is to do an 8 min run 1 walk although this may vary during the race. I want to get under 6 hours this time
That was exactly my first marathon experience. I ran a normal speed first half and then died the second. Walked about 9 of the last 13 miles. I'm shooting for as close to 6:00 as I can for the next. That first was a whopping 6:50:00.
Torn on using this for my first full marathon. All my training runs are on hilly roads with over 400ft in elevation changes. My first marathon is mostly flat with only around 50ft of elevation change. Hmmmm... Not sure if I'll need to do this
45 second every 2 miles is not very much walking. I do RWR but just walk when I feel like it and start running again when I feel like it. Eventually I feel like walking less often as I lose weight. I have used walking when my heart rate riches 150 and then run when it drops to 130 (depending on terrain). I never do it by any time schedule.
For mountain and hilly terrain, is it a good idea to walk uphill and jog/run downhill? would it be a good idea to let the terrain dictate when to walk and run and not used rigid time limits? I am now getting into walking/jogging and I just subscribed. Thank you. FYI: My average elevation gain is 1,400 meters for a half-marathon distance. Also, my walks/jogs include long segments above 2000 meters above sea level. Thank you and congrats for the channel, great videos, and useful info.
Can you propose an application to calculate our interval. Also, can you plan your interval based on distance instead of time. 1 Km run - 100 meter walk....
"Speed" can take a few different forms. If it's pure top end speed, then a short session of 10 x 30 second fast intervals with 90 seconds to 2 minutes rest is the ticket. If you're working on mile to 5k efforts to improve your marathon effort, you can target 6 x 800m or 3-4 x 1 mile working at 10 to 5k race pace! In your long runs, you can even focus on running at your targted race pace for periods of time too...
Hi, I'm a new runner, so a basic question. How does one time himself while running. How do i know when one minute is over in middle of a run? If i need to keep looking at my watch, then that would be extremely uncomfortable over a long period of time. Then how do i do it?
I'm looking for an answer to a certain question related to this topic. Well, I'm a beginner runner, I'm overweight. For now, I am able to run several series of 3 minutes, with breaks in between. I can run 3-4 times a week. I have been gradually extending the time of the series by 30 seconds per week. My first goal is to lose weight, the second is to just enjoy beign able to do longer runs. Wouldn't it be better to add more walking to each workout to just burn more calories if I have time to train, but just can't really run longer yet. Wouldn't it be better to sacrifice running session on the weekend and go hiking 2-3hours to burn more calories overall? Or is it better not to overwork yourself with walking and focus only on running?
I'm suffered by lower backpain after 12 to 18 km running. I workout on core exercise but still not success. I'm beginner and 43years old. Help what to do? Run-walk-run is best idea to improve overall strength.
I'm interested in getting you to help me with a marathon training program. I am very impressed with your videos,b but a bit overwhelming for me as a relatively new runner.
for beginners it will take long time as every time you run heart beat goes faster and again you have to crank it up when you walk. you must develop a gradual tempo and try to run non stop and take breaks only if needed. For young people it is ok. For 40 plus folks you cant have that stutter style.
Or you can take a taxi.No disrespect.Marathon is only for athletes who are able to run.The rest need to eat a healthy vegan diet,get the weight off,then to start training seriously.
I use this method all the time. The truth is I have a tough time running for more than 10 minutes at a time due to cardiac issues. I keep working at it though.
I have used this technique for many years, and have learned that shorter intervals significantly increase my overall pace for a given average heart rate, compared to longer intervals or straight running. For example, instead of running 3 minutes and walking 1 minute, run 90 secs and walk 30 secs, or run 60 secs and walk 20 secs. Same R/W ratio, but can be done at a faster pace while still keeping your HR low and reaping the same benefits of a longer walk break. Also important to smoothly transition into the walk over the length of several strides, rather than "put on the brakes".
Ditto ^^^ I use similar ratios and keep it very low (30 seconds/30 seconds or 60/20 and so on). Did not find it so helpful to do a 3/1 but the constant shift keeps me very fresh. Shaved off marathon time as well. I have zero recovery time and mostly no soreness. I don't care at all about time goals so doing it to keep running without injuries and issues.
@@joellen5984 that wont work for marathon. you cant do that for 200 times in a marathon set up. Marathon you have to prepare properly and dont run every other day. maximum 2 marathons per year for non professionals. so build basic cardio.
This is exactly how I'm gonna run my first half marathon in October.. I've a lung disease and along the way I noticed that warm humid summer weather and long distance training is terrible the "normal" way. I hate it, my body hates it and I constantly felt like I couldn't make it and I should just stop training at all. But then I also remembered how much I enjoyed the 3 minutes of running, one minute of walking intervals during my 5k training plan last year. It was my favourite way of training. So I decided to switch back to run-walk-run and it helps me to refresh, keep my heart rate lower and makes me feel better overall.
All I'm """worried""" about is the looks on people's face when I start to walk after three minutes already during my half marathon. I mean it looks a bit silly as if you didn't train enough or something. But all that matters is crossing that finish line, right?
@@lifewithastrid Congratulations and good luck with that first half! Don't worry about people judging you - everybody is totally focused on their own race. Just keep to the side of the pack until the crowd thins out, and be mindful of playing leapfrog with somebody who is full-time running at your same overall pace - that can be aggravating for some folks.
@@king_has_no_clothskul8635Hi, King. That can be done for a marathon as shown by the originator of RunWalk Run, Jeff Galloway, who has trained tens of thousands in this method to impressive Boston-qualifying times using the method during the marathon.
The run walk method was very useful for me in finishing my second marathon, and right on my target time. Sure you have to run slightly faster, but the walk breaks more than make up for it. I did a 10:1 ratio which was perfect. My 3rd marathon (2 months later) I ran through the whole way without run/walk and shaved about 4 mins off my time, but I chalk that up to being even better trained and more prepared, not necessarily that running through makes for faster times.
I’m returning to marathon training now after taking a few months mostly off with an ankle issue, and will start off on my long runs with a 10:1 during the base building phase until I get back into comfortable long run shape.
Great video and definitely a good topic. I think there’s a weird stigma around walking during a race, and I think it should in fact get the credit it deserves!
Glad to hear you've been using it successfull in your build ups!
I used it for Philadelphia and I ran 27 mins faster than Marine Corps which I ran all along (except through the water stations). I agree it's great for newer runners, but also for older runners. It's does wonders for recovery.
I find a lot of value and personal fulfillment in consistent running for long periods (40+ minutes), but I use this technique to get back into things when I've been out of practice, like when I'm sick or on a long holiday. It's a great introduction back into practice, and infinitely valuable for pushing past those mental fortitude blocks!
Thank you for the tip. I will run my first marathon in May, that will be the Copenhagen Marathon. I am hoping for a 4,5hour race and I will surely need to walk often to make it in that time range. My biggest problem will be handling the knee and join pain.
I started my first training plan with RWR after a year of doing my own thing. Even though I was only going for a 10 km race, I went a lot further during my long runs than I ever thought I could tolerate, thanks to the walk breaks. 30 s was plenty for me and that's the walk interval I see most advocates of the technique recommend these days (including Galloway), with the run portion shortened as necessary.
I used run/walk/run when I trained for and ran my first marathon. For the second marathon training, I did the same but worked on extending the ratio so that I was running more. By the time of the race, I was just taking a 30 second walk break every mile and would use this for fueling. Since then, I've moved to straight running. But there's no question that run/walk/run was a huge part of my development as a runner.
i'm also training for my first marathon and i'm curious what ratio have you used in your first? i have only 6 months experience of running and the recent long runs (15+k) are killing my knees and ankles during the last kilometres and was thinking i should probably adopt this method for better performance
@@acupoffluff404 When I started my training, it was around 60/30 and 30/30 for super easy recovery runs. By marathon day, I had gradually extended this to 120/30 (2 minutes/3 seconds). I hear what you are saying. Before run/walk, I was just straight running and my legs always felt beat up. With run/walk, I felt a lot better. Interestingly, since transitioning back to straight running, my legs don't hurt anymore. Maybe doing run/walk allowed for the more gradual adaptation that was needed.
Anyway, I hope all goes well with your training and marathon!
Nice topic. I ran LA marathon last year doing that method. For me was 10 minute running and 50 seconds walking (but power walking, not slow walking and not letting my HR went down below Z2). As I comment before, I did it from the very beginning and respected perfectly, even when there were good down hills, if I had to stop I did it. At that moment, was my fastest marathon. (3:35). That seconds walking its a good quick reset for your body and then keep it going, and it's better for recovery and finishing hard. Imight do it Again some time in the Future.
That's an interesting video Coach, I used a similar method in a marathon in 2018. I ran between the aid stations and walked through them. It helped me keep hydrated. I suspect I didn't walk quite enough. I also discovered late in the race, when my quads were shot, that it was insanely difficult to start running again. I ended up walking most of the last 7km. In 2019 I did the opposite, I carried a utility belt with fluids for the entire race so I didn't have to stop at any aid stations. I still developed quad pain but not having to stop meant I was able to push through the pain by keeping a solid rhythm. I took around 7 min off my pb. I also went out at a much slower pace, instead of trying to break 3:30 I set out to break my modern era pb, from the 2018 marathon, and set an achievable goal for next time.
learning that I can actually WALK during a marathon and still keep pace is a mindblow for me. Ive been trying to battle my training with 95% run and 5% walking only when I blow a gasket :-D
I've used this wonderful technique for years. I love running but genetically I have very large musculature so I weigh 230 pounds even though I've done triathlons. This method let's me enjoy running without pain.
As a senior runner, I run steady but identify water stations where I fast walk thru. Any stopping tends to make me cramp. So, fast walking thru about 4 - 5 water stations.
Run/walk is a great strategy when running in warmer weather. Once you've trained with it for a while, 30 seconds is about all you'll need for the walk phase.
I just ran a Disney race, and the Galloway Pacers (all managed by Galloway's program) were using run/walk rations of :15/:30 intervals. Training, I see intervals ranging from :30/:30 to 1:00/:30 or (1:00). Jeff's program is designed for runners of all ranges with the goal of keeping you on the road for life & without injury.
Sally Word were you running as Minnie Mouse?😂
Troll.
Sally Word sorry I thought it was funny.🤔😂
okantichrist I thought it was funny too, and a valid question because I have a friend who actually ran dressed as Minnie.....!
Mike Stamp Thanks buddy 👍🏻
I'll be doing this on sunday for the Houston marathon. I'll be keeping my garmin in HR zones and walk when both perceived effort and HR both are high. I hope to shave at least shave 2 hours time off my 5:58 off of marine corps last year. I was unaware my Low Heart Rate Training was failing because of a PE in each lung and a 2.5ft clot in my right calf.
Good luck !! Knock em !! you will do great! I will be there too
thanks so much. This is exactly the RWR guide I'm looking for
Hi yuki did u know ur my spirit animal
Jeff Galloway
I struggle to drink and run in a race, so aid stations are my short walk breaks.
My thoughts exactly! As opposed to trying to blast through the stations, spilling water all over me.
I’m impressed. I usually don’t drink until the after race party. Ha ha
you can go to the bathroom during your break also and still break a PR. Just keep it at a low time. I did it before.
@@Mookiethedog 🤣
I've got my first marathon in April and I'm already thinking of adopting this technique, maybe in the 2nd half of the race. Thanks for the advice 👍
Otherwise you'll do it automatically if your legs start to break down. Best of luck 😊👍
Thanks👍I'm sure my legs will break down sooner rather than later! 😄
Let us know how it goes!
Hello. I definitely recommend do this technique frome the very beginning of the race, and not only The second part. And before doing in it in race, in your training, long runs should de practice at least 4 to 5 long runs to make your body get use to it. Once you practice it, it's like doing interval work. But if you start doing in it the second half of a marsthon your body won't respond as well as doing in it from the start. Just a friendly advice.
@@FedericoSlebiV thanks that sounds like good advice
My coach introduced me to run walk to and jog breaks
This is so helpful. Thanks for sharing. I will surely try this out.
So glad you will try it out! Keep us posted an let us know if you have any questions! 😃
Was thinking about this earlier in my run. Especially the speed ones but I wasn't so sure if it is okay. Glad to know it can be implemented in the training. Looking to use this in my half marathon on March.
run walk good for taking a lane with stability workhorse shoes
Had groin problems before. But if I stood still for a few seconds at all the 5K energy stations at a Marathon, I never had a problem again and started running my races half an hour faster. As long as you don't stand for too long. Example 8 stations on a Marathon race and 5 seconds 8 times becomes 40 seconds so say one minute including speed down and speed up. My theory why my races started going faster is that short rest gives energy back to the body.
This is my intention for my second marathon. With my first I ran a very quick first half but my second half was over an hour slower! I walked so much of that second half. My aim is to do an 8 min run 1 walk although this may vary during the race. I want to get under 6 hours this time
That was exactly my first marathon experience. I ran a normal speed first half and then died the second. Walked about 9 of the last 13 miles. I'm shooting for as close to 6:00 as I can for the next. That first was a whopping 6:50:00.
Torn on using this for my first full marathon. All my training runs are on hilly roads with over 400ft in elevation changes. My first marathon is mostly flat with only around 50ft of elevation change. Hmmmm... Not sure if I'll need to do this
Thanks
I like the run walk run method, but tired of getting hassled for not 'running'.
Haters gonna hate Jeffrey. It's not easy but I'd try to not sweat it too much. We got your back :)
My typical response would be to tell them to f*** off. But maybe say “I have a plan”
@@louisepatterson8875 "All according to plan" is what I say when I pass those guys later 😉
What distance should a recovery run be?
45 second every 2 miles is not very much walking. I do RWR but just walk when I feel like it and start running again when I feel like it. Eventually I feel like walking less often as I lose weight. I have used walking when my heart rate riches 150 and then run when it drops to 130 (depending on terrain). I never do it by any time schedule.
Thanks. I rather do it that way. Run until I feel like I a break. Then walk until I feel like I can run again.
Training for my 1st dopey challenge
Dope music bro
For mountain and hilly terrain, is it a good idea to walk uphill and jog/run downhill? would it be a good idea to let the terrain dictate when to walk and run and not used rigid time limits? I am now getting into walking/jogging and I just subscribed. Thank you.
FYI: My average elevation gain is 1,400 meters for a half-marathon distance. Also, my walks/jogs include long segments above 2000 meters above sea level. Thank you and congrats for the channel, great videos, and useful info.
I started out using this method 10 years ago and it's great. I still use it sometimes if I show up to a start line undertrained.
Can you propose an application to calculate our interval. Also, can you plan your interval based on distance instead of time. 1 Km run - 100 meter walk....
Grt info 🤟🏻
Yo Nate great video. How long (distance) would you go for speed work repeats for a marathon or ultra? (Or if anyone else wants to answer)
"Speed" can take a few different forms. If it's pure top end speed, then a short session of 10 x 30 second fast intervals with 90 seconds to 2 minutes rest is the ticket. If you're working on mile to 5k efforts to improve your marathon effort, you can target 6 x 800m or 3-4 x 1 mile working at 10 to 5k race pace! In your long runs, you can even focus on running at your targted race pace for periods of time too...
Have you tried our marathon program? We have all the speed and tempo you need to do built into the plan :)
Where was the video filmed?
Hi, do you run at a faster pace than usal when you apply run walk run strategy in long runs?
Hi, I'm a new runner, so a basic question. How does one time himself while running. How do i know when one minute is over in middle of a run? If i need to keep looking at my watch, then that would be extremely uncomfortable over a long period of time. Then how do i do it?
I have a watch that I can program to vibrate at the time wanted. Mines currently buzzing every thirty seconds .x
I run with my cellphone and the Pacer App can remind you every a few minutes or kilometers
I'm looking for an answer to a certain question related to this topic. Well, I'm a beginner runner, I'm overweight. For now, I am able to run several series of 3 minutes, with breaks in between. I can run 3-4 times a week. I have been gradually extending the time of the series by 30 seconds per week. My first goal is to lose weight, the second is to just enjoy beign able to do longer runs. Wouldn't it be better to add more walking to each workout to just burn more calories if I have time to train, but just can't really run longer yet. Wouldn't it be better to sacrifice running session on the weekend and go hiking 2-3hours to burn more calories overall? Or is it better not to overwork yourself with walking and focus only on running?
Doesn’t the C25K use this method?
Makes Sense unless your an Elite Runner
I'm suffered by lower backpain after 12 to 18 km running. I workout on core exercise but still not success. I'm beginner and 43years old. Help what to do? Run-walk-run is best idea to improve overall strength.
I'm interested in getting you to help me with a marathon training program. I am very impressed with your videos,b but a bit overwhelming for me as a relatively new runner.
👌😄
Where’s Coach Nora? I don’t see her. Miss that cutie...
Nice R ...,W...,R.
I hear on another Chanel that more than 15sec walk is not beneficial
I was able to build a 4 min run walk job 90 seconds
for beginners it will take long time as every time you run heart beat goes faster and again you have to crank it up when you walk. you must develop a gradual tempo and try to run non stop and take breaks only if needed. For young people it is ok. For 40 plus folks you cant have that stutter style.
Or you can take a taxi.No disrespect.Marathon is only for athletes who are able to run.The rest need to eat a healthy vegan diet,get the weight off,then to start training seriously.
And yet, your comment it very disrespectful.
We can get the weight off by running and walking a marathon as well? What page are you on my Runner's World magazine btw?
😮😮😮
There's runners doing RWR that can run marathon in under 2h50/2h45.
What's your PR champ?
Lol.