What is Jeff Galloway run walk run ratio based on?

[Jogger22]

I haven't understood how to use the Jeff Galloway run walk run ratio. Is the ratio based solely on your magic mile pace or if for instance I'm training for a HM, is the ratio is based on my long run training pace which is calculated using my magic mile pace?

[RunWillie Graduate10]

I’ve got his book The run walk method.

1. Use the magic mile to determine a realistic goal pace and a conservative long run pace.

2. Set your run walk ratio based upon the pace per mile of both the goal pace and the long run pace using the Galloway run walk recommended ratio.

Here’s an example

Using periodic MMs to predict best potential per mile in a race.

5K - add 33 seconds to the best current MM

10K - multiply by 1.15

Half marathon - multiply by 1.2

Marathon - multiply by 1.3

Example: Magic mile time: 10.00

5k potential pace per mile: 10 + 33 seconds = 10.33 per mile

10k potential per mile pace: multiply 10 x 1.15 = 11.30 per mile

HM potential per mile pace: multiply 10 x 1.2 = 12 min/mi

Marathon potential per mile pace: Multiply 10 x 1.3 = 13 min/mi

Long run training pace: add 2 minutes per mile = 15 minutes per mile.

Think the idea is you cannot run too slowly on long runs. Hope that helps.

[Jogger22 Graduate10 in reply to RunWillie]

Thanks RunWillie with regards to your point number 2 - which is it? Do you base the run walk ratio based on goal pace or the long run training pace?

[RunWillie Graduate10 in reply to Jogger22]

I just copied that from his book for you. I think if you’re running your long run you’re supposed to use your training pace ratio. It’s confusing isn’t it. In his book he gives marathon advise as using your training pace for the first half of the race before using your goal pace. Maybe, try both ratios and see what works best for you. I’ve only dabbled in Jeffing so I’m no expert.