The Galloway Run-Walk-Run Method, developed by Olympian Jeff Galloway, is a proven approach to build endurance, reduce injury risk, and improve race performance. By inserting planned walk breaks into your run, you can maintain energy longer, recover faster, and enjoy running more — whether you’re training for your first 5K or your next marathon.
What Is the Galloway Run-Walk-Run Method?
The Run-Walk-Run Method is built around strategic, short walk intervals during a run. These walk breaks prevent early fatigue and allow your muscles to recover while still moving forward.
It’s not slowing down — it’s a smarter way to go farther and finish stronger.
This training style has helped thousands of runners across all levels complete races with less soreness, fewer injuries, and faster recovery times.
Understanding Your Magic Mile
Your Magic Mile (MM) is the fastest pace you can sustain for one mile. It’s a benchmark that predicts your goal race pace and helps you choose the right run/walk ratio.
For example:
If your Magic Mile is 8:20, your predicted goal pace might be around 10:00 min/mile. From there, you can determine your ideal ratio — such as 4 min run / 30 sec walk.
👉 Use a Magic Mile Calculator or time a mile yourself on a track to find your MM, then reference the chart below.
Galloway Run-Walk Ratio Chart by Goal Pace
| Goal Pace (min/mi) | Suggested Run/Walk Ratio |
|---|---|
| 7:00 | 6 min run / 30 sec walk or run a mile / walk 40 sec |
| 7:30 | 5 min run / 30 sec walk |
| 8:00 | 4 min run / 30 sec walk or 2 min run / 15 sec walk |
| 8:30 | 3 min run / 30 sec walk or 2 min run / 20 sec walk |
| 9:00 | 2 min run / 30 sec walk or 80/20 |
| 9:30–10:45 | 90/30 or 60/20 or 45/15 or 60/30 or 40/20 |
| 10:45–12:15 | 60/30 or 40/20 or 30/15 or 30/30 or 20/20 |
| 12:15–14:30 | 30/30 or 20/20 or 15/15 |
| 14:30–15:45 | 15/30 |
| 15:45–17:00 | 10/30 |
| 17:00–18:30 | 8/30 or 5/25 or 10/30 |
| 18:30–20:00 | 5/30 or 5/25 or 4/30 |
💡 Tip: Everyone’s body responds differently — use this chart as a guide and experiment to discover what feels sustainable and strong for you.
How to Adjust Your Run/Walk Ratio
1. Experiment During Training
Try different ratios during easy runs or long runs. The best combination balances comfort, endurance, and recovery.
2. Keep Walk Breaks Short and Frequent
Walk breaks of around 30 seconds help recovery without letting your heart rate drop too much.
3. Don’t Try Something New on Race Day
Always test new ratios during training first — race day is for proven strategies.
4. Adapt for Weather and Terrain
In hot or humid conditions, use shorter run segments or longer walk breaks to prevent overheating.
5. Track How You Feel
Log your perceived effort and finish feeling. The right ratio will leave you strong at the end, not depleted.
Train with RunWalk Tulsa
RunWalk Tulsa is Oklahoma’s official Jeff Galloway Training Program, offering supportive, community-based training for every pace, goal, and body type.
Whether you’re a first-time runner, a walker building fitness, or a seasoned marathoner, our expert coaches will help you apply the Galloway method to meet your personal goals — safely and confidently.
Training sessions:
-
Mornings & evenings, Monday–Thursday, and Saturday AM.
-
Year-round group training
-
Beginner through advanced pace groups
👉 Join us today and discover how the Run-Walk-Run method can transform your running journey.
Contact:
Maurine Dobson, Program Director
📧 runwalktulsa@gmail.com
🌐 RunWalkTulsa.com
FAQ: Galloway Run-Walk Method
Q: How often should I take walk breaks?
A: Typically from 15 seconds–6 minutes depending on your ratio. Frequent, short walk breaks prevent fatigue buildup.
Q: Does walking make me slower?
A: Surprisingly, no! Walk breaks often improve average pace by reducing late-race slowdown and lowering injury risk.
Q: Can I use the run-walk method for marathons or half-marathons?
A: Absolutely. The Galloway method has helped thousands of marathoners run personal bests — even Boston qualifiers.
Ready to Train Smarter, Not Harder?
Join the Tulsa community that runs, walks, and smiles its way to the finish line.
Sign Up for RunWalk Tulsa →