1. What is the Galloway Run-Walk Method?

The Galloway Run-Walk Method, developed by Olympian Jeff Galloway, is a training strategy that alternates between running and walking intervals to improve endurance while reducing injury risk and fatigue.

2. How Does the Calculator Work?

The calculator uses the Galloway pace formula:

Where:

• \( P \) — Average pace (minutes per mile)
• \( T_{run} \) — Total running time (minutes)
• \( T_{walk} \) — Total walking time (minutes)
• \( D_{run} \) — Distance covered while running (miles)
• \( D_{walk} \) — Distance covered while walking (miles)

Explanation: The formula calculates the overall pace by dividing the total time (running + walking) by the total distance covered.

3. Benefits of Run-Walk Method

Details: This method helps runners maintain consistent pace, reduces muscle fatigue, lowers injury risk, and can improve overall race times by allowing for periodic recovery.

4. Using the Calculator

Tips: Enter your running and walking times in minutes, and distances in miles. The calculator will determine your average pace per mile for the entire session.

5. Frequently Asked Questions (FAQ)

Q1: What's the ideal run-walk ratio?
A: Ratios vary by fitness level. Beginners might use 1:1 (1 min run/1 min walk), while advanced runners might use 5:1 or 10:1.

Q2: Does this method really work for race training?
A: Yes, many runners achieve personal bests using this method as it allows for consistent pacing throughout long distances.

Q3: How does this affect calorie burn?
A: While running burns more calories per minute, the run-walk method often allows for longer total workout duration, potentially increasing total calorie expenditure.

Q4: Can I use this for marathon training?
A: Absolutely. Many marathoners successfully use the Galloway method, even achieving Boston qualifying times.

Q5: How should I adjust ratios as I improve?
A: Gradually increase running intervals while decreasing walking intervals, but always include some walk breaks to maintain the benefits.