Interesting run/walk finding

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

Skip

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

4 Replies

oldestnewest
  • That's very interesting Bazza. I suppose it makes sense that with all those little one minute walks you can actually run the 2.5 minute bits faster than by doing it all as one continuous run. I might experiment with this myself and see what happens.

    Oh, and good luck with the run in August, 10 miles seems a very long way.

  • I "think" that I hold back just a little bit when I run non-stop. My Number One objective is to FINISH - and not really knowing how much petrol I have in my tank when I start a race/run, I am conservative in my pace. There is a pace that I know I should run long distances at -- but I also find it difficult to keep my running down to that pace. By running at whatever pace I feel comfortable at -- but only for shorter time, is I think what leads to faster times. But anyway, it is not really faster times that I am after -- I just want to avoid the dreaded DNF!! :)

    And yes - 10 miles IS an awfully long way - and a few months ago, I could not even imagine attempting it. But Galloways long distance programmes lead slowly upwards and you have to actually eventually run a longer distance before the raceday -- so that your mind doesn't say -- "you can't do this" -- Oh Yes, I can , I've already done it before !! :)

  • I've noticed something vaguely similar- I'm in week 8 now, so on the big runs. But, half of the time, my pace per mile is the same as what I was at in week 5/6- when I was walking a lot more. I put this down to needing to pace myself that much more on long runs. I guess when I was walk/running, the actual running bits were that much faster, because I knew I'd have time to recover and only had to keep up that pace for a few minutes, really.

  • We all think the program is gonna teach us how to go fast, but it seems to first teach us to go slow enough to go long.

You may also like...