How to Master the Run/Walk Method: Train for a Marathon

Completing a marathon sits at the top of many runners’ bucket lists, whether it’s a World Marathon Major with thousands of fellow competitors or a small hometown race. It’s a goal that requires plenty of dedication and consistency—along with hundreds of training miles and regular strength workouts—no matter where you are in your running journey.But you can make the 26.2-mile distance more manageable with a smarter training and racing strategy: adding short walk breaks into your runs.Runner’s World’s guide, How to Master the Run/Walk Method, shows you how to successfully navigate marathon training and race day with intentional walk intervals. With the run/walk strategy, you can build your endurance for the marathon distance—while still prioritizing recovery and smarter training.What You’ll LearnIn Runner’s World’s How to Master the Run/Walk Method: Train for a Marathon, we’ll teach you:The benefits of using the run/walk method for marathon training and racingWhy walk breaks can help marathoners of all levels snag a PR—or even a Boston Qualifying timeHow to choose the run/walk training plan tailored to your marathon goalsTips for executing a strong plan on race dayWatch Video“[The run/walk] method is becoming more and more popular and more and more accepted for runners that are faster—not just runners that are trying to get into the sport.” — Chris Twiggs, chief training officer, Galloway TrainingGo DeeperAdding walk breaks into your training isn’t reserved for marathon newcomers, nor does it mean you’ll perform slower on race day. It’s a smart strategy runners of all levels can use—and it might even help you go faster than when you’ve previously run a full marathon without stopping.Using walk intervals as a marathoner could help you:Score a new PRBuild training consistency with fewer aches and painsPace your way to a performance breakthroughBoston Marathon on your bucket list? Many run/walkers have earned a coveted Boston qualifying time using strategic walk breaks. “We’ve also talked to plenty of runners who have struggled with breaking a time barrier in the marathon,” says Chris Twiggs, chief training officer at Galloway Training. “But once they tried the run/walk method, they finally hit their goal. And in some cases, that meant earning a BQ.”The faster you aim to go in your marathon, the shorter your walk breaks and the quicker your run pace. You’ll set your training and race paces using your Magic Mile, multiplying your timed mile by 1.3.Download Your Training PlanUse one of Runner’s World’s three run/walk plans—beginner, intermediate, and advanced—to tackle the 26.2-mile distance. Across either 20 or 26 weeks, you’ll incorporate run/walk workouts, easy walks, long runs, speed sessions, race pace work, and optional cross-training into your build to prepare your body for the demands of the marathon.How to Execute Your MarathonDuring your build, you’ll dial in your pacing plan, fueling strategy, and run/walk ratio. You’ll also train yourself to push back against the late-race “wall” of fatigue marathoners often face by completing slow long runs working up to 26 miles. It’s all part of a strong race plan rehearsal meant to help you feel strong come race day. Once you cross that start line, trust all of that training and weeks of practice to propel you to the finish.One of the most important rules of thumb: Nothing new on race day. Stick with your routine that you built during your training block, and refrain from adding new fuel sources, gear, and pacing strategies to your marathon.In the first third of the marathon, you should feel relaxed—not huffing and puffing. If you feel like you’re pushing yourself too hard during the first miles, slow down and take more frequent walk breaks. You should save pushing the pace for the very end of your race, and if you conserve your energy early on, you’ll have enough left in the tank to close hard toward the finish.While time banking for a faster marathon is a myth, energy banking does exist. If you save your energy early on, you’ll likely find that toward the end of your race, you can tap into that energy and finish strong.Ashley is Editor of Content Hype at Hearst’s Enthusiast & Wellness Group. She is a former collegiate runner at UNC Asheville where she studied mass communication. Ashley loves all things running; she has raced two marathons, plus has covered some of the sport’s top events in her career, including the Paris Olympics, U.S. Olympic Trials and multiple World Marathon Majors.