8,137
edits
Changes
From Fellrnr.com, Running tips
m
→Are walking breaks right for you and your race?
* If you can’t run the full distance of the race, don’t run until you are forced to walk, but take walking breaks earlier. See [[In a race, walk before you have to]]
* If your running and walk paces are closer, then walking breaks will have less impact on your time. If you are expecting to complete a marathon in about 5 hours, your overall pace will be about 11:30. This pace can be achieved with running 11:15 and walking 15:00 in a 10:1 ratio.
* If your running and walking paces are dramatically different, then walking breaks will have a much larger impact on your overall time. If you are expecting to complete a marathon in about 3:10, your overall pace will be about 7:15. This pace can be achieved with running 7:10 00 and walking 15:00 in a 20:1 ratio. However, the difference between 7:15 and 7:00 (3.6%) is much larger than between 11:15 and 11:30 (2.2%).
* The longer the race, the more beneficial walking breaks tend to be. In ultramarathon races, walking breaks are the norm for most runners.
* In hot conditions, walking breaks provide a better chance for hydration. Even the faster runners may benefit from taking enough of a walking break to adequately hydrate.
* If the limiting factor on your race performance is aerobic capacity, then walking breaks are unlikely to help.
* If the limiting factor on your race performance is muscular fatigue or fueling, then walking breaks are more likely to help.
==Run/Walk Pace Tables==
Run:Walk ratio of 5:1 [[Run 5 Walk 1]]
