On Monday morning, as an experiment , I ran a 25 minute non-stop run as per Week7 - plus the usual 5 minute warmup and cool down. I figured that this was 25 minutes of running and 10 minutes of walking - so a run walk ratio of 2.5/1. So - this morning I ran the same time (35 minutes) and course at the same time of day as a run/walk - running for 2.5 minutes and walking for 1 minute. This time in the 35 minutes I ran 300 metres further and at a pace about 20 seconds per minute faster overall.
I am going to finish my C25K programme this coming Saturday - by following the 35 minute pace runner( who I am sure will run non-stop) and see if I can beat last week's PB of 36 minutes. After that, I will start on the 16 week Disney "Tower of Terror" 10 mile (16K) programme to set me up for the 14 klm Sydney City to Surf run in August. I will definitely be using a run/walk to do that - as firstly I do not think that I could run non-stop for 2 hours and I don't particualrly enjoy non-stop running anyway. It seems that I can cover the ground easily enough using run/walk and just as fast ( if not faster) . But this programme has been very good for me - and have enjoyed doing it