The Run-Walk-Run Experiment
After yesterday’s unexpected PB, I thought it would be interesting to see how close I could get to the same time using run-walk-run for the whole 5K. The theory is that by using short run/walk ratios, you can actually run faster than if you run the whole way. By allowing your body time to recover between running sections, the idea is that you will be able to run fast enough to compensate for the walking and come out with a better time overall.
Now, I know I’ve been going on about how much I’m enjoying run-walk-run and how it has helped me get back to running again regularly, but on the whole I have found that it tends to give me a slightly slower average pace than when I run the whole way – not by much though, and it is difficult to judge when you’re running different distances each week, so I decided that I would try a little experiment to see how much difference there is between run-walk-run and running the whole way.
Yesterday’s 5K run was a bit of a mish mash, running continuously for the first three kilometres before breaking down into a 3:1 run/walk ratio, but it earned me a PB of 31:16, which was 12 seconds faster than my previous PB. However, it’s difficult to judge whether this would have been faster or slower had I stuck to the same strategy for the entire run. So, curious to find out, I decided to do another 5K this morning using the same 3:1 run/walk ratio for the entire run.
Conscious of the fact that I really wanted to put run-walk-run to the test, I started off at a good strong running pace and trying to keep the average at around 6:20 per kilometre. This can be difficult to judge when you’re switching between running and walking, especially as some splits have more walking than running in them. However, I didn’t do too badly and was averaging 6:16 over the first 4K, which is pretty much in line with yesterday’s run.
By the final kilometre, however, I was starting to feel pretty tired. The walk breaks had helped a lot, but it was tough keeping the pace in the running sections. When I finished the final walk break at 29 minutes though, I realised I only had about half a kilometre to go. So I went for it!
I pushed hard, trying to get my legs turning over as fast as they could. I accelerated, then decelerated, then pushed again, then dropped again. I glanced at my watch. Just another 100 metres and I would be done.
I didn’t feel great. My legs were numb. But I kept going and then, finally, the Garmin beeped. I pressed the stop button, and looked at my time. It was over. I’d done it. A new PB of 30.54! That’s 22 seconds faster than yesterday!
The question now though, is how close can I get to that if I run the whole way? Well, I still have one more run to do this year, so I guess I’ll have to try it out if I really want to know what difference run-walk-run really makes.
How’s your training going? Have you experimented with different running and training strategies? Please share your thoughts in the comments.