Run-Walk versus Slow-n-steady

[Raenstoirm]

Originally Posted by Sweetpeamd

I'm with you. I have tried the C25K program several times and I always get hung up around wk 4 or 5. Then I give up. It's very frustrating. Did you incorporate Galloway into the C25K? How did you start Galloway?

I got stuck at the 26 minute straight run (W7D2). I just could not get to 26 without having to walk. I am currently running a 2/1 galloway plan. I dont do heat, so I just moved outside last week and going from a treadmill to my very hilly neighborhood has been challenging. I climbed 771 feet during my 5k today! As soon as I adapt to the hills, I plan on moving up to a 3/1 with a 4/1 as my goal for my race.

[Sweetpeamd]

Originally Posted by Raenstoirm

I got stuck at the 26 minute straight run (W7D2). I just could not get to 26 without having to walk. I am currently running a 2/1 galloway plan. I dont do heat, so I just moved outside last week and going from a treadmill to my very hilly neighborhood has been challenging. I climbed 771 feet during my 5k today! As soon as I adapt to the hills, I plan on moving up to a 3/1 with a 4/1 as my goal for my race.

Did you just stop the C25K plan and then start 2/1 Galloway without doing any more C25K? I'm trying to figure out how to get started. Right now I am building up my walking. I wonder if I should start running with C25K or Galloway? Galloway says to start with 10 seconds running then 50 walking, I think. I use a treadmill, pretty much exclusively, so that seems like a lot of wear and tear on my machine.

[roomthreeseventeen]

I am a fan of slow-and-steady, because I think it's easier to get faster that way, and it's easier to add mileage (and thus endurance). But you have to do what works for your body. I think a lot of people who say they had to "stop" at a certain point of C25k were running too quickly for their endurance. Almost everyone can run a 5k.

[mking624]

Originally Posted by Sweetpeamd

I'm with you. I have tried the C25K program several times and I always get hung up around wk 4 or 5. Then I give up. It's very frustrating. Did you incorporate Galloway into the C25K? How did you start Galloway?

I just completely ditched C25K and went straight over to Galloway. I am training at his 15mpm plan, which is 30 seconds running and 1 minute walking. It usually puts me at about 14mpm.

[mking624]

Originally Posted by roomthreeseventeen

I am a fan of slow-and-steady, because I think it's easier to get faster that way, and it's easier to add mileage (and thus endurance). But you have to do what works for your body. I think a lot of people who say they had to "stop" at a certain point of C25k were running too quickly for their endurance. Almost everyone can run a 5k.

I respectfully disagree. Me having to stop with C25K really had nothing to do with running too quickly...the plan simply did not work for me. Even if I slowed down to where I was basically just walking quickly, I just could not do it. So I ditched the plan and found one that worked better for me. Now I am able to go faster and further than I ever did with C25K (and I am a person who has a much easier time adding miles than going faster). No running plan is a one size fits all. So while slow-and-steady might work for some, it may not work for others...same with run/walk.

[Raenstoirm]

Originally Posted by Sweetpeamd

Did you just stop the C25K plan and then start 2/1 Galloway without doing any more C25K? I'm trying to figure out how to get started. Right now I am building up my walking. I wonder if I should start running with C25K or Galloway? Galloway says to start with 10 seconds running then 50 walking, I think. I use a treadmill, pretty much exclusively, so that seems like a lot of wear and tear on my machine.

Yup. I "gave up" on C25K (as my husband says) in favor of galloway. I will say I was much faster with C25K BUUUTTT I was on a treadmill, so there was no steep inclines and my speed was metered by the machine. My app actually tells me I am running faster at times then I was on the treadmill (i was running at 12mph on the treadmill and I average about 10:30 on the flat parts of the road- steep hills totally kill my time going up and down them oddly enough). At the moment I call it a draw time/speed wise. When I move to a 3/1 I think I will really see a difference.

Originally Posted by roomthreeseventeen

I think a lot of people who say they had to "stop" at a certain point of C25k were running too quickly for their endurance. Almost everyone can run a 5k.

I cant say that I agree or disagree since my block with C25K was most likely mental. My body was never in "distress" per say, but my mind kept telling me I had to stop. I never found a way to beat it and of course I am still in the very early stages of galloway, so it will be a while before that lovely little voice comes back. I really hope my progress at that time gives my ammunition to fight the voice!

[Rupert B Puppenstein]

They just announced that registration (well the lottery anyway) will open later this week. Of course they didn't say the specific date, so I guess we have at least a few days until it opens. Kind of odd considering the lottery usually has opened on Monday for the NWM in San Francisco.

[paxsarah]

I see that this thread was inadvertently bumped, but I can never resist sharing my thoughts on run/walk. I agree that it's not for everyone, but it has definitely been effective for me. The one piece of advice I have for people who are interested in it is to commit to trying it for a period of time before deciding whether it's for you.

I feel like there are two levels of commitment to it - the first is in each individual run, you really have to use run/walk from the very first mile, even though you don't feel like you "need to." Then there's committing to giving it a long enough trial run - I'd say a month is a pretty good start (admittedly, I pulled that timeframe out of the air). The first time you try run/walk, if you're used to running straight through, there are a lot of elements that are going to seem weird. The transition from running to walking to running again will probably seem unnatural. You may not hit upon the ideal ratio right away. In races, I'm never running the same pace as the other people around me - I'm always leapfrogging. Don't they say it takes like 20 repetitions before a new activity becomes a habit? That's how I feel about starting up with run/walk. It still may not be for you, but that first run is probably not a good indicator of it.

As for me, when I started running again in 2010 (I had run for a few years, very casually, in the early 2000s before kids), I started right up with a Galloway plan. I used Galloway plans for my first two half marathons and a marathon. Then I used Higdon plans for my next half-marathon and the 2012 Goofy Challenge, but still used run/walk within Higdon's prescribed workouts. (I'm sure that the only way I made it through training and completing Goofy was due to run/walk.) Finally, this spring I thought I'd give running a half marathon straight through a try. One race isn't enough to conclusively say one way or another, but the pace was very similar to my PR, but it was possibly the most labored run I'd ever had. And I didn't not walk - there were hills near the end that I walked out of exhaustion, unplanned of course.

At this point anything half marathon or longer I'm planning to run/walk. I'm not sure my shortened recovery time and enjoyment is worth sacrificing just so I can say I ran straight through. Last month I PRed in the local half-marathon using a 4/1 run/walk and broke 2 hours for the first time. After that race I tried using 2:00/:30 while training for my upcoming marathon, and my 18 and 20 milers were probably the best runs of that distance I've ever had. For me, I've found that I have plenty of room to improve without dropping the run/walk method.

[joan4mickey]

Originally Posted by paxsarah

At this point anything half marathon or longer I'm planning to run/walk. I'm not sure my shortened recovery time and enjoyment is worth sacrificing just so I can say I ran straight through. Last month I PRed in the local half-marathon using a 4/1 run/walk and broke 2 hours for the first time. After that race I tried using 2:00/:30 while training for my upcoming marathon, and my 18 and 20 milers were probably the best runs of that distance I've ever had. For me, I've found that I have plenty of room to improve without dropping the run/walk method.

I would to go sub 2 hours for the princess half 2013. How fast do you think you were running during 4 min part? My PR is 2:07.
I'm training for my second WDW full using the run/walk and will have my seventh run/walk attempt for Saturday's 18 miler. I am going to try 2run/3walk. Last year I trained to run, but fell apart around mile 15 and finished in 5:04..my longest training run was 24 miles in 4.5 hour. I have tried 3/2 and 2.5/2.5 and am doing around a 10:20 mile. I want to be around an 11mm this Sat. I am hoping this training will prepare me for a fast half. My goal for the full is 5+ hours. I still do speed work twice a week and I think I can really pick that up after the full as my LR will will "short", well, much shorter.

Thought from anyone are welcome.

[guava]

Hi there. I have two questions for those that do the run/walk method: (1) Do you do it from the very start of a run and (2) How do you track it? An Iphone app? Just a regular watch?

I just switched to a 4/1 run/walk in an attempt to avoid reinjurying my ankle and am having a hard time grasping how to monitor this over 26 miles.

Thanks!

[Rupert B Puppenstein]

Originally Posted by guava

Hi there. I have two questions for those that do the run/walk method: (1) Do you do it from the very start of a run and (2) How do you track it? An Iphone app? Just a regular watch?

I just switched to a 4/1 run/walk in an attempt to avoid reinjurying my ankle and am having a hard time grasping how to monitor this over 26 miles.

Thanks!

It depends. For longer distances, like a Marathon, I do it from the start because I know I need to conserve energy. I use a Gyboss timer, but there are many different applications for your phone, and most GPS watches have the option as well. I just prefer the timer. If I am running with a newbie, I will go from the start, especially if they seem to be having a hard time.

Otherwise, I will make my own intervals based on the course. I always walk up hills, and run down them. I walk Water Stops, and any Gu or Food Stops. I take it easy with my pace, so that when I get closer to the end, I still have energy and feel okay for crossing the finish line.

If you are coming off an injury, Jeff Galloway always wants you to do the 30 second run/30 second walk interval. No exceptions. It seems a little odd, but it is a good mix and I find it to be the ideal interval. I had switched to a 3/1 but Jeff told me absolutely not, go back to 30/30 and he was right.

[cewait]

Originally Posted by guava

Hi there. I have two questions for those that do the run/walk method: (1) Do you do it from the very start of a run and (2) How do you track it? An Iphone app? Just a regular watch?

I just switched to a 4/1 run/walk in an attempt to avoid reinjurying my ankle and am having a hard time grasping how to monitor this over 26 miles.

Thanks!

Definitely agree with Shelby and Jeff that you should start the run walk with the very first interval. It feels odd to start walking within a few moments of the start, but physiologically, you need to hit the first one so you are not fatiguing the smaller stabilizer muscles. (These are the muscles the run/walk cycles are attempting to keep fresh.)

The best thing I have found was the old Timex Ironman watch with multiple continuous countdown timers. I am not sure if that watch still exists. The Garmin 610 GPS watch as a run/walk feature built into the logic that will go as long as the batteries last. Finally, There are fitness timers (look at Jeff's site for an idea of what he peddles.) I know that RunKeeper app will alarm you on intervals as small as quarter mile. Not sure how that matches you pacing. It would not give you a start reminder. Not sure if this helps or confuses.

[cewait]

http://www.jeffgalloway.com/store/ac...run-timer.html

Here is a link to the Galloway timer. I can vouch after running alongside Jeff in the last couple marathons that you WILL hear this thing in and amongst the various timers on course.

[dreams91]

Originally Posted by guava

Hi there. I have two questions for those that do the run/walk method: (1) Do you do it from the very start of a run and (2) How do you track it? An Iphone app? Just a regular watch?

I just switched to a 4/1 run/walk in an attempt to avoid reinjurying my ankle and am having a hard time grasping how to monitor this over 26 miles.

Thanks!

I use jog log app on iPhone. I can make the intervals anything I want on that app.

[Sweetpeamd]

So, are Galloway and C25K training programs mutually exclusive?

I have experience with the C25K program, so I know how the run intervals are increased in that method, with the ultimate goal of running a 5K without stopping.

Does Galloway recommend that all people start with the 30/30 interval? How do you increase, then? Do you just increase your run time as you are able or do you follow a schedule?

Does anyone have experience with Galloway's 5K app?