I used a Galloway plan to do the 14 Klm Sydney City to Surf around this time last year - using a 2/1 ratio. I modified the actual plan and race by running down all hills - but this run is fairly flat, so I will stick to the run/walk ratio for the duration of the race.
This plan ( not from Galloway) starts out at 2/1 for the first 5 weeks and then goes to 3/1 - it starts out at 20 klm during the first week ( I had actually been doing more than this but right now this starting volume suits me as I haven't run much lately and am feeling a bit "underdone" . It has me doing 35 klms in the final weeks before the race (minus 2 weeks for a taper)
No tempo runs - no fast intervals, etc ----- just sufficient miles of run/walk to get me across the finish line within the cutoff time. I managed the 14 K last year at 7:30 mins per K - so if I can maintain that pace over 21 klms (after 12 months of running), I will be happy -- 7:00 mins per K would delight me!!
Written by
Bazza1234
Graduate
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I forgot to mention -- when I was training for that 14K run last year using run/walk, I became aware that my ability to run non-stop lessened . It seemed to me that the two types of running were incompatible. So this time, I will do run/walk 3 times per week , but the 4th run with be an " as fast as I can go" non-stop Parkrun.
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. It has me doing 35 klms in the final weeks before the race (minus 2 weeks for a taper) 
Long run 3 weeks before the Yorkshire ten mile run.
Fat Burning Run-Walk Plan
