Running and Walking | HOW TO Use The Run Walk Run Method by Jeff Galloway - The Running Channel

Intro: This is a quick summary of Running and Walking | HOW TO Use The Run Walk Run Method by Jeff Galloway from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• The Run/Walk method (aka Jeffing) mixes running with short walking breaks to keep breathing comfortable and reduce injury risk.
• Use the “huff‑and‑puff” rule: stop for a walk as soon as your breathing feels labored.
• Work out a personal run‑to‑walk ratio (e.g., 4:1 or 5:1) by timing a mile at a hard but sustainable pace and applying Jeff Galloway’s formula.
• Distribute walk breaks evenly throughout the run, start a bit slower, and keep the walking pace brisk.

Workout Example:

1. Determine your ratio – run a 1‑mile time trial, note the time, then calculate a run‑to‑walk split (most beginners start with 4 min run : 1 min walk).
2. Apply it to a training run – for a 5 km (3.1 mi) workout, repeat the pattern:
   • Run 4 min (or ~0.4 mi) at a comfortable hard pace
   • Walk 1 min (fast‑walking, ~0.1 mi) until breathing eases
   • Continue until you’ve covered the full distance, spacing the walk breaks evenly.
3. Adjust as needed – If you’re more fit, try a 5:1 ratio; if you’re newer, a 3:1 ratio works well.

Closing Note: Give the Run/Walk method a go on your next run and feel free to customize the intervals in the Pacing app to match your own speeds. You’ll likely notice smoother breathing, fewer aches, and maybe even faster race times. Happy running (and walking)!

References

• Running and Walking | HOW TO Use The Run Walk Run Method by Jeff Galloway - YouTube (YouTube Video)

Workout - Galloway's First 5k Run/Walk

• 10min @ 10'00''/km
• 1.6km @ 5'30''/km
• 5min @ 20'00''/km
• 8 lots of:
  • 4min @ 7'00''/km
  • 1min @ 10'00''/km
• 10min @ 10'00''/km

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