The Run-Walk-Run-Method

by Jeff Galloway

Jeff's quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner's World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired he second wave of marathoners who follow the Galloway RUN-WALK-RUN, low mileage, three day, suggestions to an over 98% success rate. Jeff has worked with over 200,000 average people in training for specific goals and is the inventor of the Galloway RUN-WALK-RUN method. Jeff is an inspirational speaker to over 200 running and fitness sessions each year. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise.

Genres: Nonfiction, Sports, Fitness, Health, Self Help, Reference

184 pages, Paperback

Published March 15, 2013

Reviews

[Nita · Rating 3 out of 5]

My rating is for the book, not the method. I found the thirty plus pages of testimonials and twenty-two pages of "products that enhance running" annoying given that the book is only 184 pages including the front matter, table of contents, and the index. And did I mention the entire page devoted to how to set the run/walk timer Galloway sells? Plus, many parts were repetitive. This book really could have been a pamphlet.

Still, the small remainder of the book helpfully answered questions such as what ratio to use, how to transition between intervals, and how to race using this method.

I especially appreciated the chapter "Are you really a runner if you walk?" because I asked myself this question before I even allowed myself to try the method. Apparently I'm not the only one struggling with this issue.

[Toby · Rating 2 out of 5]

Almost exclusively a tool to sell more Jeff Galloway products. One of those evangelical self help books that wraps some common sense and straight forward advice in repetition and pseudo-science. Or is that ALL self help books? There's something of interest in there when he cuts out all of the crap but 95% of this book is filler.

[Lisa Hatton Was Cheshire · Rating 2 out of 5]

Nicely laid out and easy to read BUT a lot of advertising for his other books and products and VERY repetitive. Take these things out to leave the real content and the book would be half the size. Now about the method: hasn't worked for me. I find the constant interruption to my flow of long runs leaves me more exhausted during, and no less sore after. Overall, somewhat disappointed.
Edit 2022: Not really a review of the book here but of the method. Decided to run my first marathon without training for it and used the run/walk method 60:30. Worked brilliantly and have since run 2 more marathons using this method. I wouldn’t attempt a full mara any other way now but I still don’t train using this method for the reasons outlined above.

[Michelle · Rating 2 out of 5]

First, I should preface this by saying this review is for the book, not the Run-Walk-Run Method itself, (which I have only dabbled in, but feel has real potential and am anxious to employ).

So, the book.....ugh. I feel like I just read the script for an infomercial. Honestly, I think Galloway could have presented his information in a pamphlet and I would have been just as informed. That, along with numerous product pitches and testimonials, were extremely off-putting, and made this a tedious read indeed. If you're interested in Run-Walk-Run, save yourself some time, explore his website and maybe a forum or two, and you should be good to go.

[Gary Thaller · Rating 5 out of 5]

As others have said, the book is repetitive. I consider this one of its strengths. I've read the book four or five times while practicing the method, and I learned something new each time.

In my opinion, those who ask, "Will this improve my race times?" are asking the wrong question. For me, the right questions are, "Am I having more fun?" and "Am I avoiding injury." I answer these questions with an unqualified, "Yes!" It may improve race times for those in the middle to the back of the pack. More importantly, there will be less fatigue for these runners.

One point Jeff makes is the endorphin flow can continue long after the run. It can last for hours with me. I don't feel much of a flow during the run.

The ability to change the run-walk intervals gives another way to control intensity without changing the running speed. If I feel tired, I can run 20 seconds and walk 60 seconds. On a normal day, I can run 60 seconds and walk 20 seconds. On a day when I want to run faster during the running portions, I can run 30 seconds and walk 30 seconds. (These are the intervals I use. Everyone gets to choose their favorite intervals.)

Interval training is perhaps the best way to improve race times. The Run-Walk-Run method is interval training in disguise. I'd suggest doing the run portions at a realistic speed the runner will maintain during the next race. Perhaps, even a bit slower. For shorter races, the runner can try taking away the walk breaks and seeing what happens. Short is defined by the runner. It may be a mile, or it may be 10k.

I think the best way to read this book is to go out and run using the method for a month or so. Keep coming back to the book and read a few chapters about once a week.

Usually, I don't mention other books in a review, but in this case I will. I found all of Joe Henderson's books to be helpful companions. They give the history and reasons behind the development of the Run-Walk-Run method.

[Miranda · Rating 3 out of 5]

There are a few rare books about running that give me pause and make me want to try what the author is selling. Honestly, I find most running books very, well, repetitive. Galloway's was not an exception.

I have heard so many people talk about the run/walk/run method for years; therefore, I feel as if I already knew what it was (and I did...). Nonetheless, after a runner friend successfully ran a r/w/r for for a full marathon and finished 20 minutes faster than my fastest marathon, I am now curious to see what I can do to improve my time on my feet when it comes to longer distances. Some of the strategies seemed to be speaking my language. The longer the distance / the hotter it is (I'm in Texas) / the less time I don't allow myself to stop, makes me tired, walk for a mile or two without running, and want to curl up in a ball and cry at mile 22. According to Galloway (and my friend) the r/w/r will help me cross the finish line sooner and happier!

My last marathon, MCM 2016, kicked my a## -- even though I was acclimated to the 80 degree temps. So I willing to try Galloway's method come October '17 when I (plan) to run Marine Corps for the third time.

[Sarah · Rating 2 out of 5]

As a book — meh. Very repetitive, lots of product shills. I feel like I could have read a website, or a chapter-length thing, and gotten all the same information in a better format.

I appreciate that the pace charts and such actually recognize people who run as slowly as I do. Even the most inclusive-looking things often don’t.

As a method — well, I’ll report back, but it sounds promising.

[Wendi Lau · Rating 5 out of 5]

+Specific run/walk tables based on desired or current paces, age, injury, overweight, race distances
+Bullet point lists of things to consider, how to run/walk, how it helps you
+Reflects the experience and patience of an older athlete:
"Rule #1 YOU CANNOT GO TOO SLOWLY OR TAKE WALK BREAKS TOO FREQUENTLY ON LONG RUNS" page 106
"Evaluate whether there is a real reason (e.g., medical, heat, etc.) why you can't run as projected. If there is a reason, back off and conserve - there will be another day." page 121

This is a really fast read. It is easy to find the chapter(s) that fits readers' needs. The testimonials are relevant - real people sharing their thoughts and feelings about using the Run-Walk method. The frequent reminders that runners can choose and adjust their run/walk intervals were empowering. It is easier to absorb the message when the benefits and explicit directions are presented in many different ways. Perhaps the repetition is for readers who will pick and choose chapters, as experienced runners may do.

This is the method I started running with 7 years ago. Usually, I am a non-stop runner except on hills on trails. However, I completed a 50km (31 miles) ultra recently doing R:30/W:30 for the entire 7-1/2 hours when I had only trained up to 4 trail hours and 13 road miles. I would not encourage under-training for a race but this method definitely makes ulltras more accessible to a mid-pack runner.

[Beth Peazzoni · Rating 2 out of 5]

As others have said, this review is for the book, not the method. I think the Run-Walk-Run method has a great deal of merit, and I have a lot of respect for Jeff Galloway — but I agree with another reviewer who said this book could have been a pamphlet. There’s a huge amount of repetition and overlap between sections. Reads a bit like a school paper trying to get to a required number of words.

[Rach · Rating 4 out of 5]

I’ve been using a version of Jeff Galloway’s run-walk method for my distance runs for the last 4-5 years, but had never read his book, had always kind of guessed what I thought my intervals should be, and usually didn’t start them until I was tired. Last year, as I was coming back from injury, I did a little more research and decided to try doing shorter intervals, more in line what Jeff suggests for my average pace, and started them from the beginning - what a difference it made!

I recently decided to finally pick up one of his books to read, and see if there was anything I could do to improve my interval technique. This book is a great introduction into WHY you should try the run-walk method and HOW to do it, including recommended intervals and drills. The section that talked about what intervals you should switch to when running 5ks/10ks was really interesting, and something I hadn’t specifically thought about before, as I often run those straight through.

I also really appreciated the section on strategies for adjustment when you aren’t feeling great during a run or race. It’s important to hear the words, “it’s your run, you can walk as much as you need to,” and know you can change your intervals if the ones you’re using aren’t working that day. But equally important is the mental strategies to combat negative thoughts that invade when a run isn’t going well. I’m definitely going to work on having a set mantra to go to when I’m having a rough day. And I know first hand how motivating it is to know you have a team behind you, rooting for you. That’s the main reason I got through my last marathon! I might just use that Phone-A-Friend tip at some point in the future, too.

Pretty much the only reason I took off one star is because this book is SO repetitive. I feel like this book could have been easily half the size. Also, I’m not sure such a long testimonials section is needed, unless you think your readers truly need to be convinced. But maybe that’s the whole point of this book? To convince through-runners that they’ll be better off if they give intervals a try? Anyways, despite the repetitiveness of much of this book, I’m still thinking about picking up my own copy, just to have the charts of paces and such easily on hand. One by one, maybe I'll convince all my friends to run intervals with me. 😆

[Stephanie · Rating 4 out of 5]

My rating: 3.5/5 stars

Would have given this book a higher rating, but a LOT of the info is repeated over and over. Still is a decent resource for gleaning what info you can about how to determine the best Run:Walk ratio(s) to use.

How is the Run Walk Run method helping me?
Well, let me tell you my story…

I didn’t run at all until the summer of 2012 when my husband, who had been a long-distance track runner in high school, decided he needed to start running again to lose weight (and reduce stress) and somehow he convinced me to give running a try too. It took me about a year of training with him and competing in local 5k races, but by summer of 2013 I considered myself a runner.

Then in January 2017 I twisted my knee doing ReFit and that injury seemed to stop me from all exercise /training. I did try running off and on over the years after my injury, but just couldn’t keep going due to knee pain.

So after about a 4-year break from running (but still walking for fitness instead), I’m finally running again. This time, with the help of my new Garmin, I discovered Jeff Galloway’s Run Walk Run method as I began using Garmin’s free half-marathon training plan by Galloway. I soon decided I needed to know more about his method, and found this book through my love library system.

Today I ran my first ever 6+ mile training run (using the Run Walk Run method) and I feel good! Using planned walk breaks and listening to my body has increased my ability to go farther and not re-injure my knee. I’m registered to run a 10k race next weekend and I’m excited about it because I know I will be able to complete it with a decent time without killing myself. And I’m also registered for a half-marathon in November, which still seems a bit daunting right now, but I believe I will be able to complete it as well as long as I keep up my training schedule and use the Run Walk Run method.

[Charlie · Rating 3 out of 5]

This is a book that rewards you for getting bored and skipping around. If you can read the cover, you have a pretty good idea of the program (spoilers: run, then walk, then start running again). If you got the book after reading the cover, you're probably okay with walking in races. Still, the first 1/3 of the book is dedicating to convincing you that this is a viable solution. Fine, okay.

Section two is the program itself. The meat and potatoes could really be gathered over the internet. It boils down to (spoilers) not getting so exhausted that you suffer during a race. If you skipped section one, don't worry--Galloway reiterates the thesis again a few times in section two. Other than that, there's some spiffy advice for how much you run/walk etc. Again, that's available on the Internet.

Section three re-summarizes the second section and offers helpful hints. There's a lot of self-promotion in here, which I'm okay with, but I really feel like this book should have come with a Jeff Galloway Walk/Run Timer (tm) since the book is clearly meant to accompany it. For God's sake, there's a few pages dedicated to explaining how to set the walk/run timer! LITERAL INSTRUCTIONS FOR THE PRODUCT ARE INCLUDED IN THE BOOK.

So, a great program, but don't buy it unless you get the timer or (as I did) one of the apps.

[Tiffani · Rating 5 out of 5]

I've been studying this method for awhile, and training with it and can (cheesily) say "it's bloody brilliant" (and I'm not even a Brit). This is for the beginner as well as the seasoned runner. Talk about a change in perspective and how runners are hard-wired--and I mean that in the most positive way! I know there are those who believe in non-stop/continuous running only, but a man who runs a marathon (in around 2:30, even) a month (at 70!!) and remains injury free and joyful about his chosen sport, well, he has my backing.

I love the strategy and science to the RWR method. While reading, I kept saying how much sense it all made--not just physically but the mental and emotional benefits. You have to work with the intervals to find your sweet spot, and the pace you're most comfortable running, and those intervals can change with your mileage, race, etc., but overall it keeps your fatigue away and energy up. This method also maintains and can even INCREASE your overall time/pace. The book teaches all of these things, though. It's very easy to understand.

[Aaron Dy · Rating 2 out of 5]

It would be a higher rating if this was just for the method itself which I think is smart for beginning runners or those suffering from recurring running injuries, but the book is not deserving of more than two stars. The book could likely be condensed down to a small pamphlet but unfortunately it includes quite a bit of self promotion (including many references to his website and buying his timer). Additionally, it has some theories on executive mind vs subconscious that sound fairly outlandish but with no supporting data or references. In fact, the supporting information for almost everything is his experience or evaluation forms that are not quantified. Overall I would recommend finding an article that summarizes a good run-walk approach and not wasting time on this book.

[Angie · Rating 1 out of 5]

I was disappointed in this book as a whole.
The Run Walk Run method is something that i appreciate as a strategy for completing races and i was looking forward to getting more in-depth information on the method and race strategies from the book. However instead i was faced with far to many pages of testimonials, a whole lot of information on the products you could buy, and very little information on the implementation of the method, on training programs or protocols or anything else of use. Essentially all the information contained in the book could be found on the website.
Disappointing to say the least and not worth wasting your money on the book.

[Suzie · Rating 2 out of 5]

At least half of this book is devoted to testimonials and selling his products; there is very little actual content. The parts where he does attempt content, he spends most of the time trying to convince you of the validity of his method rather than actually telling you how to apply it. This book also contains no training plans!

Overall this book was very disappointing, particularly given I do actually believe in Galloway's method and was hoping to glean some training advice for my upcoming marathon.

[Katie · Rating 1 out of 5]

A few years ago, a friend asked me to help him start running as I also did not run. He proposed this method of running and then walking. I checked this book out, but it should've been about 5 pages. I wanted to figure out what the magic mile is. It takes too much time to explain why walking is fine, which anyone reading the book is probably already on board. Then, it is a constant commercial for all of Galloway's other products. Every time there was a running chart, there was a note about his timer. I use a free app on my phone that does the same thing.

[Ian Thomson · Rating 2 out of 5]

I heard Galloway talking on a recent “Run to the Top” podcast and was intrigued to learn more about his method.

It seems counterintuitive that introducing regular walking breaks is going to help me to run faster. There is something in helping to manage niggling injuries and staying fresh rather than burning out and losing motivation.

Galloway’s principles could have been wrapped up in a 12-page slide presentation though. The book is overkill. Still, it’s a short, worthwhile read if your local library has a copy.

[tresa burda · Rating 4 out of 5]

The book can be repetitive but it’s nice to read & re-read a run -walker is just is accomplished yet underrated. It also helps encourage those stubborn often injured runner’s at least to try this method. I would love more people to try this method & how wonderful running can actually be especially without injury & without sacrificing their sacred PR’s. If you are a frustrated often injured runner or a runner made guilty bc you walk at times this book is for you!

[Rick Reitzug · Rating 2 out of 5]

While this book had some worthwhile ideas, much of it read like an infomercial for the author's various books and products. Additionally, there was a great deal of redundancy from chapter to chapter. The book's core ideas could have been captured in about 25-30 pages with an Appendix of another 25-30 pages containing various workout schedules for runners of different abilities, ages, statures, etc.

[Kathryn · Rating 2 out of 5]

This is not a book to read cover to cover. It's poorly organized and not well written. I found the pieces of information I was looking for after some searching, but most of the book wasn't relevant to me. It's less about teaching the method and more about selling it.

[Micah Douthit · Rating 2 out of 5]

Extremely interesting distance running method made famous by Jeff Galloway. The 200 page book is about 20 pages of good info and 180 pages of trying to sell you his methods, coaching, retreats, and merchandise.

[Rachel · Rating 1 out of 5]

Extremely repetitive and quite self-promoting by the author.

[S · Rating 4 out of 5]

I like that the author is trying to make everyone rethink running. He makes some good arguments (run/ walk intervals as few as 5 seconds? who knew?) and the encouragement is nice. However, I did have a few issues. The end of the book is all just testimonials, and there were lots of drops for his products. He claims very few injuries prevent running (instead of acknowledging some injuries need to heal or are permanently debilitating, but doesn't discuss what these few injuries are -- which makes me think people will try to run when they shouldn't. I get there's a reason for that, but I disagree with the execution of that premise). In his book, many people were first time runners with no previous running injuries, so of course they're going to improve in leaps and bounds. Also, I'm glad he's good, but some areas were really overgeneralized. Having said all that, I'm hopeful about reframing my expectations and possibly getting back to running. (Distance if possible, but I'll take what I can get.) 3.6*
Update: It doesn't look like I'll be able to get back into running after all, but at least I can share the useful bits of information I gleaned from this with others, so not a total loss.

[Ted Hinkle · Rating 5 out of 5]

I have been a proponent of Jeff Galloway's training methods for over 35 years, having followed his "Half Marathon-You Can Do It" and "Running Until You're 100" books. I revisited "The Run-Walk-Run Method" as a reinforcement and tool to rejuvenate my running. The revised edition of this training book emphasizes Cadences Drills, transitioning from walk to run, with guides for: individuals returning from injury, the heavier runner, and the mature runner. Galloway's innovative ideas keeps bringing more people into the positive world of exercise. Whether you are a first timer or a seasoned runner, I highly recommend any of Jeff's numerous training guides.

[Johnnysbookreviews · Rating 4 out of 5]

I couldn't do the run walk run second method mentioned in the book. What I do is run for a couple minutes, walk for a couple minutes, and then continue this cycle. I didn't want to read the entire book as I have done research on this method already for my marathons, but this method makes sense. It prevents burn out, injury, and gets you a better time. I am doing a marathon in each state, so I am using this method as I don't want to get injured and I want to have fun doing it. Running for 4 hours straight is not fun. I would rather relax, chill out, and let my body digest the food I eat.

[Lauree Sayne · Rating 5 out of 5]

Great information and inspiring. It made me feel like I can start running again without injury. Ordered 2 more of his books. Others complained about too many testimonials; for me the successes of those others is confirmation that I can succeed, too. Some complained about his references to his site and his products. Everyone does that and I believe he means it more to be a virtual coach and provide resources rather than just to sell more stuff. He’s got proven tools, so use them! WE CAN DO THIS!

[Kelly Lynn Thomas · Rating 3 out of 5]

So, the Run-Walk-Run method itself seems reasonable, but this book was pretty annoying. It's light on actual substance and full of repeated information and advertisements for Jeff Galloway's other products.

I got this book from the library, but if I'd bought it I'd want my money back. The substance of it could fit into a brochure, more or less, and the rest is either the same thing repeated 50 times and/or why you should buy a specific timer or some other product.

[Alicia · Rating 3 out of 5]

The idea behind this book is great, and exactly what I was looking for. But the execution was disappointing. Galloway spends quite a bit of time describing his app and other tools for purchase, but not much new information was given on the actual technique.

In the end, I’m keeping my own pace and being aware not to overdo the jogging versus walking portions of my exercise. Other than that, not much new information was offered.

[Karen · Rating 3 out of 5]

The book has a lot of references to his other books and constantly refers to the timer you can buy from his website. I ended up downloading his app to get myself started and it is working well for me. The method is great. I wish he talked a little more about how to adjust your intervals and what pace the run and walk segments should be to achieve a target pace per mile.