Run Walk to complete the marathon
Run Walk Pace Guide
I get asked hundreds of times a year can I run and walk the marathon and still complete it under 3 >4 >5>6 or 7 hours
The answer is YES. If you run at either of the following pace per mile and keep moving forward when you walk then you can go sub 4>5>6> or even 7 hours for the marathon.
The following is my recommendations.
For example if you run 8 minute mile and walk less than 30 minutes for the 26.2 miles you will go sub 4 hours.
Walk through feed stations
My recommendation is walk relaxed use your arms to drive the legs forward to move closer to the finish line.
Use the walking as Active Recovery.
RUN WALK PACE STRATEGY
Divide the spare time by 26 miles and this is what you can walk after each mile
Using the sub 4 hour marathon runner who runs 8 minute miles, they have 30 minutes spare.
DIvide by 26 miles means this runner can walk for 1 minute 15 seconds every mile and still finish in less than 4 hours
SUB 4 HOUR MARATHON
8:00 minute mile = 210 minutes that gives you 30 minutes spare
8:15 minute mile = 217 minutes that gives you 23 minutes spare
8:30 minute mile = 223 minutes that gives you 17 minutes spare
8:45 minute mile = 230 minutes that gives you 10 minutes spare
9.0 minute mile = 236 minutes that gives you 4 minutes spare
SUN 5 HOUR MARATHON
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 13 minutes spare
11:00 minute mile = 289 minutes that gives you 11 minutes spare
SUB 6 HOUR MARATHON
11:00 minute mile = 289 minutes that gives you 71 minutes spare
11:30 minute mile = 302 minutes that gives you 58 minutes spare
12:00 minute mile = 315 minutes that gives you 45 minutes spare
12:30 minute mile = 328 minutes that gives you 32 minutes spare
13:00 minute mile = 341 minutes that gives you 19 minutes spare
SUB 7 HOUR MARATHON
14:30 minute mile = 380 minutes that gives you 40 minutes spare
15:00 minute mile = 393 minutes that gives you 27 minutes spare
15:30 minute mile = 406 minutes that gives you 14 minutes spare
16:00 minute mile = 419 Minutes 30 Seconds s that gives you ONLY 30 SECONDS SPARE TO WALK!
Know your walk speed when you walk as part of the recovery.
Walk at 4.0 MPH = 15 minute mile
Walk at 3.5 MPH = 17 Minute mile
Walk at 3.0 MPH = 20 minute mile
Walk at 2.5 MPH = 24 minute mile
Walk at 2.0 MPH = 30 minute mile
This web site is not responsible for you not achieving you goal marathon finish time.
Thousands of runners and triathletes and ironman competitors have successfully used the above to achieve a target time
See you at the Races!