How much faster will I have to run during my running segments, when I take a walk break?

This depends upon a lot of individual factors,
especially the pace of the walk. In numerous surveys, we've found that most
runners lose 10-20 seconds when they take a one minute walk break. Let's say
that a runner has a goal pace of 10 minutes per mile. The standard run-walk-run
strategy at this pace is (run 3 minutes/walk 1 minute).

Most of the runners I've monitored at 10 min/mi
pace tend to lose about 15 seconds when they walk for one minute. This means that
for every minute run, the runner only has to run 5 seconds faster. This has been
very easy to do for the runners that I've worked with, when the pace is right,
for the person, on that day.

Jeff Galloway smiling near a lake with city skyline in the distance.
Jeff Galloway

Jeff Galloway, US Olympian and creator of the Run-Walk-Run method, has helped over 350,000 runners achieve their goals through his innovative training programs. As Runner's World's monthly columnist and author of North America's best-selling running book, Jeff has spent over 50 years sharing his expertise and continues to conduct running seminars worldwide as runDisney's Official Training Consultant.

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