Train Smarter. Build Endurance. Enjoy the Journey.
RunWalk Tulsa is Oklahoma’s only official Jeff Galloway Run-Walk-Run® Training Program.
The Jeff Galloway Run-Walk-Run® Method uses planned intervals of running and walking as a strategy for training and racing.
Instead of waiting until you’re exhausted before taking a walk break, walk breaks are part of the plan from the beginning.
It isn’t about giving up on running.
It’s about using walking strategically to help make training more sustainable.
What Is Run-Walk-Run®?
Run-Walk-Run® is a structured approach that alternates periods of running with planned walking intervals.
The walk breaks are not an emergency response to fatigue.
They are part of the strategy.
Your run-walk interval can be adjusted based on your experience, fitness, goals and the demands of your workout.
For example, someone using the Run-Walk-Run® Method might use:
Run → Walk → Run → Walk → Run
The length of each running and walking interval can vary.
There isn’t one interval that is right for everyone.
Your strategy should fit you.
Why Take Walk Breaks Before You’re Exhausted?
Many people think of walking as something you do only when you can’t run anymore.
Run-Walk-Run® takes a different approach.
Planned walk breaks can help you manage effort before fatigue becomes overwhelming and can provide opportunities to recover while continuing the workout.
This can make it easier to maintain a controlled effort over longer workouts and distances.
The goal isn’t to make the workout easier.
The goal is to make the effort more manageable and sustainable.
Run-Walk-Run® Is Not Just for Beginners
One of the biggest misconceptions about the method is that it is only for people who aren’t fit enough to run continuously.
That’s not the case.
Run-Walk-Run® can be used by:
- Beginners learning to run
- Walkers transitioning toward running
- Recreational run-walkers
- Experienced athletes
- Half marathoners
- Marathoners
- Ultramarathoners
- People returning to training
Some people use very short running intervals and longer walking intervals.
Others use longer running intervals with shorter walk breaks.
The method can be adapted to the individual.
Walking Does Not Mean You’re Failing
This is one of the most important ideas behind Run-Walk-Run®.
A planned walk break isn’t:
- Giving up
- Falling behind
- Quitting
- A sign that you aren’t a “real” runner
It’s simply part of the strategy.
Walking is a tool.
The question isn’t:
“Can I run the entire time?”
The better question is:
“What strategy will help me train and complete my goal successfully?”
Run-Walk-Run® and Your Training Pace
Run-Walk-Run® works best when your running effort is appropriate for your current fitness.
That’s why RunWalk Tulsa uses pace-based coaching rather than asking everyone to train at the same speed.
Your appropriate training pace can depend on:
- Current fitness
- Experience
- Workout type
- Distance
- Training goal
- Recovery needs
We use the Magic Mile Pace Test as one tool to help establish individualized training recommendations.
Run-Walk-Run® at RunWalk Tulsa
The method isn’t something we simply explain on a website.
It’s incorporated into our training system.
Depending on your training path and goals, your workouts may include:
- Run-walk interval guidance
- Pace-based coaching
- Form drills
- Speed development
- Hill training
- Endurance training
- Long-distance workouts
- Magic Mile pace assessments
- Race-specific preparation
- Year-round progression
Your run-walk strategy can also change as your fitness and goals change.
We don’t expect you to train the same way forever.
Run-Walk-Run® for Race Training
The method can be particularly useful when training for longer distances because it gives you a planned strategy for managing effort throughout the event.
RunWalk Tulsa members use Run-Walk-Run® strategies when preparing for:
- 5Ks
- 10Ks
- 15Ks
- Half Marathons
- Marathons
- Ultramarathons
Your race strategy may involve different running and walking intervals depending on your fitness, distance and goals.
There is no single “correct” run-walk interval for everyone.
Run-Walk-Run® for Walkers
You don’t have to start as a runner to benefit from the RunWalk Tulsa training system.
Some members are walking-only athletes.
Others eventually decide to introduce running intervals.
If you want to experiment with running, Run-Walk-Run® provides a structured way to introduce running and walking as part of the same training system.
And if you never want to run?
That’s okay, too.
Our Walking Group is a legitimate long-term training path.
The Goal Is Sustainable Progress
Run-Walk-Run® isn’t about proving how long you can run without stopping.
It’s about finding a strategy that allows you to train consistently, build endurance and pursue your goals.
You may use a different run-walk strategy six months from now than you use today.
That’s progress.
Start where you are. Train at your pace. Adjust as you improve.
Frequently Asked Questions
Do I have to run to use Run-Walk-Run®?
No.
RunWalk Tulsa has walking-only training groups. Run-Walk-Run® is one component of the broader training system and is particularly relevant for members who incorporate running.
Does Run-Walk-Run® mean I am a beginner?
No.
Run-Walk-Run® is a training strategy that can be used at many experience levels—from people learning to run to experienced athletes training for longer distances.
Using planned walk breaks does not determine your fitness level or experience.
How do I know what run-walk interval to use?
Your appropriate interval can depend on your current fitness, experience, goals and workout.
RunWalk Tulsa coaches can help you determine an appropriate strategy.
Do I have to use the same interval every workout?
No.
Different workouts and race distances may call for different strategies.
Can I use Run-Walk-Run® in a marathon?
Yes.
Run-Walk-Run® can be incorporated into marathon and ultramarathon training and racing.
Is walking during a race allowed?
For most road races and endurance events, yes. Always check the specific event’s rules and time limits.
Want to Experience the Method?
You don’t have to understand Run-Walk-Run® before you come to your first workout.
We’ll help you learn how the method fits into your training and where to begin.
Your first workout is free.