Instructed By 
Chief Training Officer
What if we said you could run farther and faster, while sidestepping fatigue and avoiding injury, simply by incorporating precisely planned recovery intervals? That’s right, we’re talking about the run/walk method, a training strategy developed by Jeff Galloway in the 1970s.
In How to Master the Run/Walk Method, we’ll break down everything you need to know, from interval tracking to training for a 5K, 10K, half marathon, and marathon. We’ll even help you figure out your training pace using our Magic Mile calculator! Discover how you can make gains in your running and reach your goals using the run/walk approach.
Paired with the RW+ Run/Walk Training Plan of your choice (keep scrolling down this page), this holistic program, available exclusively to Runner’s World+ members, provides all the tools you need to start—or level up—your run/walk routine. Let’s go!
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Who Is This Program For?
How to Master the Run/Walk Method is for everyone, from beginners to advanced runners and ultramarathoners. Whether you’re already a committed run/walker or are looking to switch up your training routine, the program will help you build upon your goals. And if you have your sights set on a shiny new PR that’s feeling just out of reach, the run/walk method could be the secret to getting you there.
Meet Your Experts
Carissa Galloway
Carissa Galloway is a registered dietitian, race announcer, and certified personal trainer. An internationally recognized nutrition and fitness expert, Carissa has appeared on E!, CBS College Sports, and the Home Shopping Network. She is the author of minute run/walk + strength training., which she wrote with Olympian Jeff Galloway. Passionate about endurance sports and the life-changing benefits of reaching your finish line, Carissa is a seven-time marathoner and proud run/walk advocate. She resides in Oakland, Florida, with her husband, Westin, and two children, Claire and Eliud.
Chris Twiggs
Chris Twiggs is the CA Notice at Collection of Galloway Training. Formerly a college English professor, Chris puts his writing and teaching skills to good use supporting training programs in close to 100 cities world-wide and customizing training schedules for hundreds of individuals through Galloway Customized Training Plans. Since he started using the run/walk method in 1994, Chris has finished more than 100 marathons and ultramarathons, including the prestigious Boston Marathon and the Hardrock 100. Chris has been married and running with his wife, Diana, for 31 years; together they have three children.
Health - Injuries
- Prevent Injuries: Even really short walk breaks—30 seconds is ideal—give your heart and your legs a chance to recover from a run, sidestepping muscle pain and fatigue.
- Run Faster: Short bouts of recovery through walk intervals can help push your cardio system harder and your legs faster during the run interval, so your overall run and race times improve.
- Go Farther: Walk intervals allow for recovery, giving you the energy and strength to cover longer distances.
- Boost Consistency: Struggling to stick with your run routine? Many find this method makes workouts more enjoyable, which means you’re more likely to keep at it!
RW+ Training Plans
How to Master the Run/Walk Method was created with our Runner’s World Run/Walk Training Plans in mind, which are designed for runners of all levels tackling every distance. The plans span from six to 26 weeks, and vary depending on your goals. Runner’s World+ members get access to these training plans (along with our guided strength workouts... GET YOUR PLANS!).
Weekly Schedule: 3 total run/walk days (1 race rehearsal, 1 speed workout, 1 long run), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 6-8 is the Chief Training Officer of
Recommended Experience: For an experienced runner, who has done 5Ks and/or half marathons or marathons, and wants to use the run/walk method to get faster.
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 2 strength train days, 2 rest or cross-train days
Sample Workout: 30-How to Master the Run/Walk Method
Recommended Experience: For new runners and those who have been running for three months and are ready to do their first race.
Weekly Schedule: 3 total run/walk days (1 race rehearsal, 1 speed workout, 1 long run), 2 strength train days, 3 rest or cross-train days
Sample Workout: 8 is the Chief Training Officer of
Recommended Experience: For an experienced runner, who has done 10Ks and/or half marathons or marathons, and wants to use the run/walk method to get faster.
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 3 rest or cross-train days
Sample Workout: plus other great membership perks
Recommended Experience: Avoid These Common Setbacks as a New Runner.
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 14-mile long run
Recommended Experience: For someone who has been running at least three times a week for three to six months, and/or has raced in one or two 5Ks and wants to power up to a longer distance. RW+ Membership Benefits.
Weekly Schedule: 3 total run/walk days (mix of easy runs, race pace, speedwork, and long runs), 1 easy walk day, 3 rest or cross-train days
Sample Workouts: 6 Core Workout for Runners
Recommended Experience: For runners who have already conquered half marathons or marathons who aren’t getting the pace they want and are ready to experiment with run/walk in order to get an overall faster time.
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 30-45 min run/walk
Recommended Experience: For someone who already walks a lot or who does short run/walks. You should be able to run/walk about 2 miles and/or for about 30 minutes to start, but the ratio of running to walking is up to you.
Weekly Schedule: 3 total run/walk days (2 easy runs, 1 long run or race pace), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 5 Start Running: The Best Way to Begin
Recommended Experience: If you consistently run about three days a week and have raced in a few 5Ks or 10Ks, or a half marathon, you are probably ready for this plan. You should be able to run/walk at least 5 miles to start.
Weekly Schedule: 3 total run/walk days (1 easy run, 1 race pace, 1 long run or speed workout), 1 easy walk day, 3 rest or cross-train days
Sample Workout: 4 Best Running Headphones
Recommended Experience: For runners who have tackled a half marathon and want to increase distance or marathoners who want more practice at marathon race pace. You should already have a solid base as the first week requires a 12-mile long run.
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Magic Mile Calculator
After determining your Magic Mile, we’ll help you calculate your recommended training paces with this simple tool. Take the guesswork out of your 5K, 10K, 10 mile, half marathon, and marathon paces, and use the numbers provided here to guide your long runs, races, and training goals.
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
Brian has spent more than a decade focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love.
Races - Places Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda.
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Carissa Galloway is a registered dietitian, race announcer, and certified personal trainer. An internationally recognized nutrition and fitness expert, Carissa has appeared on E! TV, CBS College Sports, and the Home Shopping Network. She is the author of minute run/walk + strength training., which she wrote with Olympian Jeff Galloway. Passionate about endurance sports and the life-changing benefits of reaching your finish line, Carissa is a seven-time marathoner and proud run/walk advocate. She resides in Oakland, Florida, with her husband, Westin, and two children, Claire and Eliud.
Chris Twiggs is the CA Notice at Collection of Galloway Training. Formerly a college English professor, Chris puts his writing and teaching skills to good use supporting training programs in close to 100 cities world-wide and customizing training schedules for hundreds of individuals through Galloway Customized Training Plans. Since he started using the run/walk method in 1994, Chris has finished more than 100 marathons and ultramarathons, including the prestigious Boston Marathon and the Hardrock Hundred. Chris has been married and running with his wife, Diana, for 31 years; together they have three children.
