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Galloway Run-Walk Method

Methodology 3 of 16

Key Highlights

•You mix short runs with planned walking breaks from the start.
•Walking breaks keep your legs fresh and help you go further.
•It helps beginners finish long distances without getting too tired.
•Taking breaks early prevents your body from getting hurt or sore.
•You can recover much faster the day after your workout.
•It makes running feel fun instead of just a hard chore.

Overview

The Galloway Method, created by Olympian Jeff Galloway, is a training and racing approach that integrates planned walk breaks into runs. Instead of running continuously, athletes follow a set run-to-walk ratio (for example, run 3 minutes, walk 1 minute, or even 30 seconds run/30 seconds walk) from the very start of the workout or race. This method "bakes in" recovery intervals to reduce fatigue and impact. It initially gained popularity as a marathon training approach for beginners, but many experienced runners have used run-walk to improve endurance and recovery. The mantra is "Run long, run fast by first walking" – counterintuitive to some, but effective in practice. By walking periodically, a runner can cover long distances with less strain, and sometimes with faster overall times than trying to run continuously and slowing down later from exhaustion.

Key Focus

Build endurance and minimize fatigue/injury by using walking intervals as a form of active recovery. The goal is to prevent the cumulative fatigue that normally occurs in continuous running, thus allowing the athlete to maintain a stronger pace over the long haul. Walking breaks allow the muscles, joints, and energy systems brief recovery, which reduces muscle damage and "erases" some fatigue so the runner can keep going longer. The approach also aims to lower the stress hormone response (cortisol) and impact forces, thereby lowering injury risk. In essence, the focus is conservation of resources: by never going until complete exhaustion, you preserve your ability to continue and enjoy the endorphins of running without the deep aches of nonstop running. This method also has a psychological goal – breaking a marathon or long run into manageable segments (run a few minutes, then you know a walk is coming) can make the distance mentally easier.

Best Suited For

Beginners and recreational runners training for long races (half-marathon, marathon and beyond) are prime candidates, since it allows them to cover the distance safely. Older runners or those prone to injuries benefit greatly by reducing continuous impact. However, it's not just for beginners – many intermediate runners use run-walk to achieve personal bests, and even fast marathoners sometimes incorporate short walks to grab fuel without losing much time. It's also common in the ultrarunning community, where almost everyone does strategic walk breaks on long courses. Athletes returning from injury or with limited training time can use run-walk to build distance without overstressing. Essentially, anyone who struggles with fatigue in the later miles of a long run might find performance and enjoyment gains by using planned walk breaks. Competitive elite runners typically do not use this method in races (since they aim to run continuously at high speed), but some may use it in training for recovery purposes.

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The focus of fartlek is to improve both aerobic endurance and speed endurance by blending intensities in one session. Hard segments (e.g. around 85–90% effort) push the aerobic system and improve the ability to surge, while the easy segments (jog or float recoveries) allow partial recovery and adaptation to changing paces. This trains the body and mind to handle pace fluctuations – useful for tactics like surge-and-recover in races – and can help an athlete finish strong with a fast end spurt. Additionally, the varied nature of fartlek can reduce monotony and improve overall fitness similarly to structured intervals, but with more flexibility.

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Hansons Marathon Method (Cumulative Fatigue Training)

Develop fatigue resistance and the ability to maintain pace in the later miles of the marathon. The key goal is to adapt the body and mind to running strong even when legs are already fatigued. By spreading out the weekly mileage and not relying on a single massive long run, the Hansons method avoids overemphasizing any one workout. Instead, the entire week’s training load collectively simulates marathon stress. Another focus is consistency and relatively high mileage (for amateurs) – running six days a week builds cumulative endurance. The method also aims to improve specific marathon physiology with weekly tempo runs at goal marathon pace, so an athlete gets very familiar with their target pace. In summary, the Hansons approach focuses on making the marathon “the sum of its parts,” preparing an athlete through cumulative fatigue rather than one huge long run, ultimately to avoid the infamous late-race breakdown.

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High-Intensity Interval Training (HIIT)

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