The Walk Break Debate

Most of you know that I'm a big believer in walk breaks when you are just starting a running lifestyle and increasing mileage. I learned what I know about it from a runner named Jeff Galloway (www.jeffgalloway.com). I get e-mails from his website every once in a while and decided to pass on this tidbit of info:

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More walk breaks

By warming up the legs more gently, through walk breaks, many runners will feel better on every run, reduce injuries, improve the quality of the latter part of the run.

Pace per mile, Run Amount-Walk Amount:

7:00, 4 minutes-15 to 20 seconds
7:30, 4 minutes-20 seconds
8:00, 4 minutes-22 to 30 seconds
8:30, 4 minutes-30 to 35 seconds
9:00, 3 minutes-30 seconds (or run 4 min and walk a minute)
9:30, 3 minutes-45 seconds (or run 2 min and walk 30 seconds)
10:00-11:30, 3 minutes-1 minute
11:30-13:30, 2 minutes-1 minute
13:30-14:59, 1 minute-1 minute (or run 30 seconds and walk 30 seconds)
15:00-17:00, 30 seconds-45 seconds (or run 1 min and walk 1:30)
17:00-20:00, 20-30 seconds-1 minute


Interesting information as you increase your mileage in the next few months.

Happy Running!