Welcome to RunWalk Tulsa’s Frequently Asked Questions. Below we explain how our proven Galloway Run-Walk-Run method, expert coaching, and community-driven support can help anyone—from beginners to seasoned runners and walkers—achieve their goals with confidence and enjoyment.
1. Why Train with RunWalk Tulsa?
RunWalk Tulsa applies the respected Jeff Galloway Run-Walk-Run method—boasting a 98% success rate for committed participants—and pairs it with group camaraderie, encouragement, and coaching to transform your training journey. Whether you’re pushing through tough miles or celebrating personal bests, you’re never alone here.
2. Who Can Join?
Our program welcomes everyone—from first-time runners and walkers to marathon finishers aiming for Boston. Whether you’re targeting a 5K, 10K, 15K, half marathon, marathon, or beyond, you’ll train at your pace and feel empowered to push your limits.
3. What Does a Typical Training Week Look Like?
Each plan includes at least one rest day per week. Here’s how training is structured:
-
Beginners & Novices: 3 run sessions per week, plus 2 cross-training or walking days
-
Advanced Runners: 4 run sessions plus 1 cross-training day
Cross-training could include non-impact options like cycling, elliptical, or water running to build endurance while minimizing injury risk.
4. How Fast Do I Need to Be?
No specific pace is required—RunWalk Tulsa organizes participants by ability so that everyone trains with like-minded peers. Pace Group Leaders help ensure you maintain a conversational, sustainable pace: you should be able to talk comfortably, with only occasional breath pauses.
5. What’s the Weekly Group Run Schedule?
Our schedule includes:
-
Two weekday runs, 30–45 minutes each (morning or evening)
-
One Saturday long run, gradually increasing in distance—marathon-focused runners can clock up to six hours in their longest runs.
6. Do Runs Get Canceled for Bad Weather?
Only during unsafe conditions. We carry on through rain, cold, or heat to keep motivation high and consistency alive.
7. What Happens If I Miss a Session?
It’s okay—to stay flexible and true to life’s demands. While regular attendance supports motivation and progress, many have achieved goals even when occasional sessions were missed, by following the program independently.
8. Why Walk Breaks?
Walk breaks are purpose-built to:
-
Prevent late-run slowdowns
-
Decrease muscle fatigue and injury risk
-
Distribute effort across more muscle groups
-
Speed up recovery
-
Break distance into mentally approachable segments
As one sub-3-hour marathoner put it:
“Instead of thinking ‘six more brutal miles,’ I just told myself, ‘One mile till the next break.’ That kept me going.”
9. Should I Use Walk Breaks on Short Runs Too?
Absolutely—walk breaks aren’t just for long runs. Including them in weekday sessions helps your body recover better and stay consistent throughout the week.
10. Is There a Walking-Only Program?
Yes! We offer dedicated Walking Groups alongside Run-Walk-Run sessions. Walkers of all paces and abilities are encouraged to join for community and fitness support.
11. What’s the Cost?
We offer two six-month training seasons:
-
New Members: $120
-
Returning Alumni: $100
Registration is easy and online. Or just drop in for a free weekday training session—RSVP here.
12. Contact Info & Weekly Locations
Reach out to Maurine Dobson, Program Director, at runwalktulsa@gmail.com.
Weekly training spots include Broken Arrow, the Gathering Place, Ronald McDonald House, Tulsa Runner (97th & Riverside), and Owasso High School. Saturday morning long-run locations vary. See Training Days & Locations.