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Run/Walk/Run | The 30-second Walk Break

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Jeff Galloway, Olympian and runDisney spokesperson is also the creator of the run/walk/run method. He shares his insights and reasoning behind why taking a 30-second walk break is a good idea for runners.


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Run/Walk/Run | The 30-second Walk Break

The run/walk/run method is nothing short of a miracle for me. 

When I discovered this program, I also discovered that I could, indeed, run more than 6.1 miles. And not hate it. 

It has gotten me through 21 half marathons, one marathon, and who knows how many 10K and 5Ks (because yes, I use it on all runs!) 

All without injury. It’s the real deal. Here’s what Jeff had to share about his method. 


The 30-second Walk Break

Jeff Galloway‘s Run/Walk/Run method was revolutionary for three reasons:

1 – Run/Walk/Runners felt better throughout the long run.

2 – Run/Walk/Runners recovered faster and got injured less often.

3 – Run/Walk/Runners went faster with the breaks than without.

Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners, allowing him to fine-tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster.


walking galloway


The greatest benefit of the walk break comes in the first 30 sec.

Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away.

After 30 seconds of walking, we tend to slow down.

Here is a typical example of what happens with a 1-minute walk break:

A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.
As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi.

This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race.


Avoiding the Slowdown with run/walk/run

Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times.


The Bottom Line on the 30-Second walk break

If you are in already using a 30-second walk break or less, you don’t need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval. It’s that simple.

I’m a fan of 30:30.  How does the walk break work for you? 


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Friday 26th of June 2015

Totally off that the Garmin 220 in your pic? And is that your fave Garmin or no? I have the 10 but I'd like to be able to upload my data without connecting to the computer.


Friday 26th of June 2015

Yes 220 and yes my favorite! I've had 10, 15, and 110. This has the best options of the 4

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