The Run/Walk Method: A Smart and Sustainable Approach to Marathon Training

Whether you’re training for your first marathon or aiming to complete your next race with reduced fatigue and injury risk, the run/walk method is a proven and strategic approach to build endurance while maintaining strength throughout your training cycle and on race day.

Who Should Use It?

The run/walk method is ideal for:

• First-time marathoners
  
• Runners prone to injury or returning from a layoff
  
• Masters athletes
  
• Anyone seeking a structured, sustainable training plan that improves running efficiency over time
  
  

What Is the Run/Walk Method?

Popularized by Olympian Jeff Galloway, the run/walk method alternates intervals of running with short, scheduled walk breaks. The key is proactive recovery—you take walk breaks before fatigue sets in, helping conserve energy, reduce stress on the body, and maintain a steady overall pace.

Why Use Run/Walk for Marathon Training?

Here’s why this method works for so many:

• Reduces injury risk: Walk intervals reduce muscular fatigue and joint strain, especially for newer or injury-prone runners.
  
• Builds endurance: Strategic recovery breaks help you go farther and delay fatigue.
  
• Improves recovery: Lower overall intensity means your body recovers faster, especially important as weekly mileage increases.
  
• Provides a mental reset: Walk breaks break the run into manageable segments and ease the mental load.
  
• Can improve finish times: Many runners find that they finish faster using this method by preserving energy and running more consistently.
  
  

Practice Your Intervals

Run/walk isn’t just a race-day strategy—it should be built into your training so your body and mind can adapt.

• Use a watch or app (like Garmin or Runkeeper) that signals when to run or walk.
  
• Practice fueling and hydrating during walk breaks.
  
• Start intervals from the beginning of your run, not just when you’re tired.
• It is important to Note, especially if you are attending group training and with a pace group, that your over pace includes the run AND the walk. So for e.g. if you were clocking a mile at 12 minutes and 30 seconds, your running portion may be a pace of 11:15 per mile and the walk may be at 15:00 per mile. 

Coach’s Tip:

Some runners worry that switching between running and walking will break their momentum. In reality, sticking with a consistent interval keeps you moving forward and helps maintain mental and physical rhythm.

Applying Run/Walk to Your Training Plan

Long runs are where the run/walk method truly shines. Consider these approaches:

• Stay consistent across all workouts: Many runners find success using the same ratio (e.g., 2/1) throughout the week.
  
• Progressively adjust weekday runs: As fitness improves, build up to longer run intervals during shorter weekday workouts (e.g., start at 2/1, then move to 3/1, 4/1, 5/1).
  
• Keep long run intervals shorter: Continue using a conservative ratio (like 2/1) for long runs to protect your endurance base and reduce fatigue as mileage increases.
  
  

Pro Tip:

Walking breaks from the start mean you’re likely to feel stronger and pass more runners over the final miles of your race.

Preparing for Race Day: Stick With What You Know

When race day arrives, don’t abandon the method you trained with. Stick with your practiced intervals and use the walk breaks intentionally:

• Take in water or fuel
  
• Check in with your form, breathing, and overall effort
  
• Mentally reset for the next segment
  
  

Many runners report feeling stronger in the final 6 miles because they’ve trained to preserve energy and manage fatigue. Even experienced and competitive runners use run/walk for recovery runs or as a pacing strategy during longer events.

Final Thoughts

Marathon training doesn’t have to be about pushing through pain or burnout. The run/walk method offers a smart, science-backed path to sustainable training, injury prevention, and strong race-day performance. Whether you're aiming for your first finisher medal or your next PR, strategic walk breaks are not a weakness—they’re a tool for long-term success.