Categories / Running & athletics
Featured in: Walking vs running
Run/Walk (Galloway)
Planned run and walk intervals for any distance.
How to start
Run for a short set time, then walk, and repeat from the very start of the session. Try 30 seconds of running and 60 seconds of walking for 20 to 30 minutes.
How to progress
Lengthen the running intervals over the weeks, or shorten the walks, only when the session feels comfortable. Some runners keep the walk breaks even in a marathon.
What the evidence says
Evidence: limited
We found no good trials of the Galloway method in particular. The case for run-walk intervals rests on general ideas: shorter bouts of running put less repeated strain on the same tissues, and walking breaks keep the effort manageable. Novice runners are injured more often than experienced ones, so a gentler way in makes sense, but this is not proven.
Take care: Walk breaks do not make you injury-proof. Build slowly and do not run through sharp or worsening pain.
Sources
12-week starter plan
Run and walk to a timer, from the first minute, and keep to the timer even when you feel good. Build the running slowly over the weeks.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 6 METs (Alternating jogging and walking (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use a watch or app that beeps at each change.
- Walk briskly, not slowly, during the breaks.
- Start the walk breaks from the first minute, before you feel tired.
Common mistakes
- Dropping the breaks as soon as you feel fine.
- Running the intervals too fast.
- Making the walk breaks a slow stroll that lets the heart rate drop too far.
Kit and cost
Low cost Approximate UK prices.
- Running shoes (about £60 to £130)
- A watch or free interval-timer app
- Light layers
Frequently asked questions
What is the Galloway method?
It is a run-walk method created by the US coach Jeff Galloway, in which you take planned walking breaks from the very start of a run.
Is run-walk slower than running non-stop?
It can be a little slower at first, but many people go further and stay uninjured. The best pace is one you can repeat.
Can I run a marathon this way?
Yes, many people do. Check any event rules, and practise your intervals on long training runs.
Is it only for beginners?
No. Experienced runners use it for long runs, hot days and recovery sessions.
Good for: Heart & fitness Weight loss Endurance
Compare with similar options
| Run/Walk (Galloway) | Jogging | Couch to 5K | 10K Training Plan | |
|---|---|---|---|---|
| Typical session | 40 min × 3/wk | 30 min × 3/wk | 30 min × 3/wk | 45 min × 4/wk |
| Effort | ●●○○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Free | Low cost |
| Equipment | No equipment | No equipment | No equipment | No equipment |
| Impact | Medium impact | High impact | High impact | High impact |
| Fitness needed | Any level | Some fitness | Any level | Moderate fitness |
| Evidence | limited | moderate | limited | limited |