(See below for the key piece: the Ratio)
A useful calculator? https://www.jeffgalloway.com/training/magic-mile/
Some numbers
Left is target pace. Right is Run and Walk seconds
9:30-10:45 90/30 or 60/20 or 45/15 or 60/30 or 40/20
10:45-12:15 60/30 or 40/20 or 30/15 or 30/30 or 20/20
12:15-14:30 30/30 or 20/20 or 15/15
14:30-15:45 15/30
15:45-17:00 10/30
17:00-18:30 8/30 or 5/25 or 10/30
18:30-20:00 5/30 or 5/25 or 4/30Principles behind Run Walk Run:
• Continuous use of a muscle will result in quicker fatigue
• The longer the run segment, the more fatigue
• Run Walk Run is a form of interval training
• Conservation of resources
• Quicker recovery
• Less stress on the “weak links”
• Ability to enjoy endorphins
• Reduce core body temperature
https://www.jeffgalloway.com/training/run-walk/
The Galloway Run Walk Run method
• A smart way to run – by giving you congnitive control over each workout.
• Allows you to carry on all of your life activities – even after long runs
• Motivates beginners to get off of the couch and run
• Bestows running joy to non-stop runners who had given up
• Helps improve finish times in all races
• Gives all runners control over fatigue
Flip the Switch 
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