Why run/walk works
Walking before you are forced to keeps the running segments fast and the form intact. Jeff Galloway's method uses fixed cycles — four minutes running, one minute walking, repeated — and the average pace turns out to be close to continuous running for many athletes, with less fatigue in the last third of a race.
The arithmetic of a cycle
Average speed is the distance covered in a cycle divided by the cycle time. Four minutes at 6:00 per kilometre covers 667 m; one minute at 9:30 covers 105 m. Over five minutes that is 772 m, or 6:29 per kilometre — about 29 seconds per kilometre slower than running continuously, which over a marathon is roughly 20 minutes.
Choosing a ratio
Faster runners can hold longer run blocks; slower runners benefit from shorter ones. The comparison table shows the cost of each ratio at your paces, so you can pick the one that balances speed against sustainability. Most marathoners settle between 4:1 and 1:1, and 30:30 is common for run/walk beginners.
Frequently Asked Questions
Does run/walk count as running a marathon?
Yes — the race does not stipulate that you must run continuously. Most large marathons explicitly allow walking.
Should the walk break start before I need it?
Yes. The point is to prevent fatigue, not to recover from it. Start the cycles from the first kilometre.
How do I handle aid stations?
Use them as your walk break. A 60-second walk through a water station fits neatly into a 4:1 cycle.
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