I’ve finally managed to refine and upload the run / walk calculator I use to work out pacing strategies for longer races. It enables you to predict your time if you implement a strict run / walk strategy from the outset.
It’s only meant as a guide, and if anything can boost confidence if you realise that even with the odd walk break you can achieve the time you wanted.
Why might you run-walk?
Jeff Galloway who is largely credited with bringing this style of training into the mainstream lists the following reasons.
• Speed you up: an average of 7 minutes faster in a 13.1 mile race when non-stop runners
shift to the correct Run Walk Run ratio – and more than 13 minutes faster in the marathon
• Give you control over the way you feel during and after
• Erase fatigue
• Push back your wall of exhaustion or soreness
• Allow for endorphins to collect during each walk break
• Break up the distance into manageable units
• Speed recovery
• Reduce the chance of aches, pains and injury
• Allow older or heavier runners to recover fast, and feel as good as in the younger (slimmer) days
• Activate the frontal lobe – maintaining your control over attitude and motivation