JCD_9052-XL

Easy Tip for Moving to Longer Distance Races

WALK!

Incorporate walk breaks to your runs. Some call it the Galloway method. A US Olympian who popularized the Galloway Run Walk Run method.

Run-Walk Guide:

The chart below shows a suggested breakdown of running to walking based on your pace.

Typical pace per mile 8:00
Run-walk breakdown 6 min. / 1 min.

Typical pace per mile 9:00
Run-walk breakdown 5 min. / 1 min.

Typical pace per mile 10:00
Run-walk breakdown 4 min. / 1 min.

Typical pace per mile 11:00
Run-walk breakdown 3 min. / 1 min.

Typical pace per mile 12:00
Run-walk breakdown 2 min. / 1 min.

Typical pace per mile 13:00
Run-walk breakdown 1 min. / 1 min.

Typical pace per mile 14:00
Run-walk breakdown 30 sec. / 30 sec.

Typical pace per mile 15:00
Run-walk breakdown 30 sec. / 45 sec.

via Learn How To Run Longer Distances | Runner’s World.

*Featured Photo by JD Dorado

———-

REGISTRATION made easy with aktib.ph. Find races you race register online at store.aktib.ph! No additional fees!

Dagan Para sa Kalikupan – 10K / 5K / 3K, June 1, 2014 (Register online here >>)
2nd St. Ignatius Run, July 13, 2014 (3/6/12/21K) July 13, 2014
SUNGAY 50km Challenge Ultramarathon, July 13, 2014

Talisay Marathon, Aug. 17, 2014

No comments yet.

Leave a Reply