After 2 years and 1600 klms of running - C25K, B210K and 49 parkruns - mostly done non-stop but with some longer Galloway style "races" - 14K and 21.1K - I think that I have decided to use run/walk, wogging, Scout's pace (call it what you want) for all distances from now on. I have in the past achieved an under 30 minute non-stop 5K parkrun, but increasingly I am feeling that I am not enjoying the seeming neverendingness of non-stop running - a slow 30/30 10K run/walk last Thursday left me feeling accomplished and happy. This week's 5K non-stop parkrun at a pace 2 minutes per Klm slower than my PB (it is summer and hot here!) left me feeling unhappy.
I have been increasingly aware that mixing with many runners who frequent parkrun and my local running club has been both a delight for me and a bit of a "trap". I have attempted to utilize both run/walking and running non-stop for longer/shorter distances - but it seems to me that they are basically incompatible. So - having now turned 69, I do believe that adopting run/walk as the "style" of my exercising, I will be able to keep it up far into the future.
After Christmas, we are doing a long 7 week cruise which will mean that I will have to run almost solely using a treadmill - but I now have a direction for the future - have signed up for a 10K "race" that I ran non-stop last year and intend to do my second HM in July -- and am eyeing off the extremely remote possibility of the Honolulu marathon next December (but would have to talk to some 5-6 hour marathoners before I could dream any further of that)