Jeff Galloway approach to R/W/R London Marathon 2014 -Help!

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15/12/2013 at 10:51

Hi all

I have managed to get a club place in the London Marathon 2014. I am very slow as I have quite recently come back from a 2 year injury and am also 60 years old. I am using the Jeff Galloway run/walk/run in my training (especially long runs). It seems to suit me really well and my legs feel better than they have in years. I have every hope of successfully completing the race this time. 

I ordered a couple of Jeff Galloway's books from Amazon. The Run-Walk-Run Method (which I am finding v useful) and also Marathon:You Can Do It! I have only been able to get the Kindle version of this at the moment so it may be out of print. I am finding this v useful but I really would like the book version. Has anyone got a copy they would be willing to sell?


Also is there anyone else out there planning to use this approach Or similar. It would be good to have some buddies to share experiences with on the run up to the big day.


15/12/2013 at 11:05

Hey Chris

I've just applied for a last minute charity place and if I get in I may consider this approach.  I've already signed up for the Brighton Marathon which is the week before but really want to do London as well!  So with just a very short time to recover as much as possible I may well end up walk-running London just for the fun/experience.  I did the walk-run this year doing 2 marathons 3 weeks apart (London then Prague) and worked quite well.  I think I lost discipline with it though as from the start I felt silly walking so just ran til about mile ten, and then later on I was struggling and the walking times became longer and longer (more like walk, walk, jog, walk walk!).  I gues this was because I hadn't really trained with his method - I'd trained to do London then just wanted to finish Prague and someone suggested this approach.  It got me round though in a modest but reasonable time and would certainly consider it again.

Good luck with your training

Thanks for the links - I'll check them out.

15/12/2013 at 12:52

This is really interesting - I am going to do the run/walk strategy. I struggle with motivation and sometimes it what gets me out the door. Plus I seem to be able to do the mileage more quickly. It would be useful to have this thread to share stories. Aizxana, I totally get that. I did something similar in a half marathon as didnt want to stop running at the beginning. I suppose its a matter of holding your nerve

15/12/2013 at 14:11

All those I have read about on various forums seem to have panicked about walking early in their first marathon using this method. Pretty much all who chickened out out ended up crashing and burning later in the race. Those who then did a later marathon using the proper strategy all said they enjoyed it, got a better time and recovered quickly. Sounds good to me. Perhaps you just need to hang back with the fu runners to cross the line and then work your way up the ranks as you go along. You would still have the same potential for a good chip time and wouldn't get in the way during the early miles. It is a bit scary though. 

Wow Aizxana, doing 2 so near together is really something else, very impressive. How did you do?


seren nos    pirate
15/12/2013 at 16:38

its used quite a lot by triathletes who need to run a marathon at the end of an ironman,.........and a number do marathons using this method as well to practice.......It seems to work well as long as you don't chicken out and wait until you are knackered to you will do your walk and run sessions much slower

15/12/2013 at 17:12

Seems to be the biggest tip - hold strong and take the walk breaks, even if its at the beginning. I am a really slow runner  . .am one of those fun runners  , , so just getting round will be my strategy . Excited though because it has already increased the mileage I can do and really got rid of that 'worry' I get sometimes (though never completely gets rid of that)

15/12/2013 at 18:03

About five years ago I was doing a marathon where the man himself was leading a group with run 1 min walk I minute and finished in his planned 5 hours. Unfortunately I dropped back but improved my PB by 30 mins.  So it does work. 

15/12/2013 at 22:36

All this is definitely raising my confidence. Perhaps we should try and follow the full programme and see what happens. I certainly did a very comfortable 9 miles last week. Due to do 11 next week and then 13 in the new year. There is a lot of info in the books that I could do with really unpicking. I have no idea what to expect in the race itself, anywhere between 5hrs and 6.5hrs as it stands now. the honest side of my brain says an awful 6.5, but I'd love to be able to aim for 5 or 5.5 following prioritising this above work a bit ie training like it really matters to me. Is that what athletes do? Now that is an exciting thought. Go girl, go!!! I wish


15/12/2013 at 22:37

Was that The Big Sur or Disney WD?


30/12/2013 at 10:20

I have a place in the 2014 London Marathon and am using Jeff Galloway's RWR method for my training.  I am enjoying the programme and feel it is working well but am worried that I will chicken out on marathon day and feel self conscious taking walking breaks from the beginning (even though I know I will finish stronger if I do this) and I know it doesn't make that much difference to my time.  I am a slow runner in any case!

Is comforting to know that there are others following this method so i'm not the only one walking at the beginning.

good luck everyone!



30/12/2013 at 15:12

Don't be afraid of walking from the beginning it will make a huge difference later.  My first Snowdonia marathon was a DNF.  I ran 0.7 miles walked 0.3 for all my long runs in the lead up to 2012, on the day i started with a 2 minute ish walk at every mile marker until the top of the first hill, ran all the downhill then and picked up the intervals again until major hill 2 then i ran walked till the last hill which was a powerwalk because of the gradient but because i wasn't wiped out i was overtaking people despite walking (some weren't best pleased either) anyway at the top i was able to run the last couple of miles down to the finish easily and finish at 5hrs 36 in one piece and beaming from ear to ear.

What i'm trying to get at as a slower runner this approach made the training doable rather than completely exhausting and race day enjoyable which for me is more inportant than a certain time x

30/12/2013 at 19:06

Thanks for your reply Chrissi, I'm just going to try and keep to one side of the main pack (so not to hold up others with my walking breaks) and go for RWR from the beginning.  I shouldn't worry about what other runners or spectators think, I'll know that I have a plan and it isn't through lack of training or preparation that I will be taking walking breaks from the beginning.

It is my first marathon and I am doing it for charity so my main focus is to finish with my head held high knowing I gave it my best on the day  I will try to not pressure myself into thinking that I have to 'run' until I drop before I start walking (as I have done in half marathons in the past) and by doing RWR I may even get a better overall time than I would otherwise.

Thanks again for your reply, you've boosted my confidence that I can go for RWR from the beginning on the day!


31/12/2013 at 11:46

Inspirational story - thanks Chrissi for sharing. I am in the same minset Jangok. Chrissi, I think that it takes even greater courage to run/walk at an event like Snowdonia whereas at the VLM, I am banking on lots of charity runners etc. Brilliant run by the way and excellent time on a truly challenging marathon  

02/01/2014 at 00:33

I'm interested in this too - I'm running VLM in April, having only started running in April last year.  I got the RWR book last summer, read it, but got seduced into continuous running, most of the time.  I have been taking walk breaks on my long runs, but only the odd minute here and there, not to a schedule.

I was doing pretty well and had built my long run up to 13 miles, though I am very slow and that took me over 3 hours.  Then I had a planned easy week, followed by a week where I hardly ran owing to a combination of work pressure and a stinking cold... and then I picked up a calf strain on the Saturday before Christmas, while doing parkrun.  I wasn't running hard at all, so I can only put it down to the buildup in training load over the preceeding months, and being older (I turn 50 TODAY!!!)

Fortunately my calf strain was mild, and after a few days rest I resumed walking (3 miles on Christmas Day), then tried some tentative jog-breaks on Sunday and Monday.  But today, for my first 'proper' run, I went back to Galloway.  An hour of 1 min run, 1 min walk, and my calf is absolutely fine.

I think this is the way forward for me, certainly for long runs, and possibly for some shorter ones as well.  I've just bought the Marathon: You Can Do It book on Kindle, and at the moment I am balking at two things: 1) only doing 2 30 minute runs during the week; 2) doing a long run of 26 miles, 3 weeks before the marathon.  I *want* to do more than the former, because I actually really enjoy running... and I don't know how I would find the time to do the latter!

02/01/2014 at 12:11

I follow Jeff G on Twitter - Ive been interested (but not adoted yet) his approach after he zipped past me at the Disney Marathon last year. 

He recently Tweeted that he'd achieved his Boston qualifying time using his RWR so have confidence in it - it does work. 

11/01/2014 at 16:06

It's brilliant to hear of so many people considering using this method for their running. I have now signed up for e-coaching with Jeff Galloway. I am very excited by it as I have now run longer than I have ever done before,13.5miles last week. My legs felt fine and my mile pace was the same at the end, as it was at the beginning. Slow, but fine -  approx12:30, and more consistent than I have never done purely trying to sun it. And they felt great at the club on Tuesday. I bounced up the hills on our usual 5 mile run. For my long run he suggested using run 30secs:walk 30secs which sounded crazy, but boy did it work.

He has also assigned me some speed work to do on Thursdays and on the alternate week to my long run. I have never done speed work before as whenever I have tried running fast or raced I have ended up injured. However, he wants me to do 5 x 800metres (half mile) segments with 3 minute walks in between. But even in the speed work he is saying WRW, suggesting 40secs:20secs or 30secs:15 secs or 60secs:30secs. He has asked me to try all these tomorrow and decide which works best for me. I've to try and do each segment in 5mins 40secs, just above my projected half marathon pace. Can't wait to try it.

Doing both the North West Half Marathon, Blackpool (Late Feb) as a paced training run for London.

Do keep posting about how things go in your training everyone.


seren nos    pirate
11/01/2014 at 17:46

there is a pacer at london who does run/ walk.,I seem to remember he was aiming for 5:30 last year and got his group in on time

11/01/2014 at 18:32

just wondering whether it is worth buying one of the books? Do they give much more info than there is on his website? And if I were to get one, which would be best?

12/01/2014 at 15:10

The website includes all you need to implement his programme: his reasoning as to why walk/run is so powerful, the Magic Mile to determine the best pace to train at, the ratios of run:walk at different paces, plus a training programme for first-time marathon runners.

If you buy the books you will get all of this in more detail, plus more - in depth stuff about why run/walk/run works, anecdotes, additional training programmes and advice about other things such as clothing, detailed instructions for race day, nutrition etc.


I've got two books - the Run Walk Run method and Marathon: You Can Do It.  If I only had to buy one of those two I would buy the second, because it contains all you need about the generalities of the method, plus more info specific to the marathon.  I can't comment on his other books.

Seren Nos (Prynhawn da!), interesting about the pacer. I've been keeping my eyes peeled for details on the RW pacers, but it wasn't there the last time I checked.  5:30 would be about the ball park I would hope for, although in long runs at the moment I'm doing around 14 minute miles, which would point more towards 6 hours.

Galloway does say you shouldn't aim for a time for your first marathon, but should start out at around the pace you've been doing your long runs.  You can always increase the pace (reduce the walk breaks?) in the last 6-8 miles, IF you feel strong enough.

12/01/2014 at 22:40

I am so glad I found this thread, I am reading the Marathon book at the moment on my Kindle and finding it very interesting, I have ordered the Half Marathon book and I am intending to use it for my training. So far I have already run further than before and still  been able to walk the next day without aches and pains, it has given me as an older runner( I am 54) hope that I will be able to tackle the longer distances and stay injury free. Please keep posting your progress 

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