How To Run Walk Strategy For A Faster Overall Time

The reasons why you should Run & Walk

Spread the training fatigue from Running & Walking muscles.

Having a break from fatigue caused by running gives you a physiological boost

Allows you to digest fluids and foods by lowering the heart rate.

Walking in the shade can help lower your body temperature.

Can give you time to think about hydration and nutrition you need.

You can plan in your walks just before during and just after a feed station.

Just before to lower your heart rate during to allow you to not get exactly what you need.
You will feel stronger at the end.
If it is hotter you would have been able to control your core temperature much better.

You can take in more fluid and nutrition during your walking.

Runners who lack endurance due to injury or not being bale to be consistent with their training will benefit from a Run & Walk plan.

Weak runners benefit from a Run/Walk strategy.

Run to walk ratios vary but as a general rule walking from 10% to 100% of what you run works however keeping to the same routine of the same amount of time or distance works 95% of the time.
So if you plan on a Run/walk strategy of 20% aim for 5 minute run 1 minute walk. (5km run 1 km walk) and continue until you have finished.

Race day strategy may need to be altered if you wish to keep your heart rate below a certain number. This can be achieved by walking up hills and running down hills.

Why Run & Walk
You will almost certainly get to the finish line in a quicker time providing you have practised run walk in training.
You can reduce the fatigue and painful legs resulting in non stop running.
Slowing down from trying to run the whole way will result in deep fatigue.

You will use up a lot more energy running the first 80% then walking the last 20% so it is far better to distribute evenly the run walk all the way through the marathon.

If you feel mentally weak then walk run is better than trying to tough it out.

Feel more life like at the end of an endurance race.

Your average pace is far more important to complete the distance in your target time.
See just one of my examples below
If you need your bespoke plan contact me mark@ironmate.co.uk

THE RUN WALK PLAN
See just one example below

SUB 5 HOUR MARATHON
(300 Minutes)
 9.30 minute mile = 249 minutes that gives you 51 minutes spare
10:00 minute mile = 262 minutes that gives you 38 minutes spare
10:30 minute mile = 273 minutes that gives you 25 minutes spare
11:00 minute mile = 289 minutes that gives you 11 minutes spare
SUB 5 HOUR MARATHON RUN WALK STRATEGY
(300 Minutes)

10:00 minute mile = 262 minutes that gives you 38 minutes spare
Run for 3 miles @ 10:00 minute mile pace (30 MINUTES) then walk for up to 4 minutes then repeat 8 times and you can achieve a sub 5 hour marathon

Mark is Author of “The Complete Book of Triathlon Training” by Meyer & Meyer personalise signed copies are available from my web site on the front page or click on
http://www.ironmate.co.uk/shop.htm & ORDER your copy today.

Mark has crossed the finish line in more than 1,000 events world wide during the last 35 years.
Mark Kleanthous loves racing learning and improving.
Having used a Run Walk Strategy for many triathlons and ultra distance running races I can confirm that I have got to the finish line much quicker fresher and recovered sooner by Run/Walk. I never thought that this was possible 20 years ago when I wanted just to run and hobble without walking.
I recorded a faster Ironman triathlon in 2010aged 49 than I did in 1987 aged 26 partly due to a run walk strategy.


See you at the Races!

I use to think that walking was for losers but actually not finishing is for losers walking helps you finish.