I am a big believer in the Jeff Galloway run/walk/run plan. If it were not for this plan, I could never have completed a half marathon. When I started running a year and a half ago, I could not run more than one minute straight. While I can run longer than that now, there is no way I could ever run an entire half marathon. Honestly, I am not sure I would want to. What I love most about the run/walk/run is that I don't get tired or get that taxed lung feeling. I can run/walk/run for the entire half marathon and feel great at the finish. I have seen people who run the entire half that are tired and sore after. After a half marathon, I feel great! I can walk around the Disney parks and celebrate another accomplishment.
What intervals should you do? My answer would be the one that feels best to you. For a very long time, I did a one minute walk then a one minute run. This is what I did for the 2012 Disney Princess Half Marathon. Lately, I have been trying longer runs with a one minute walk. I am doing this in hopes of getting a faster half marathon time. I will report, mostly it is not working. While I try running two, three, or four minutes with a one minute walk, my time is not that much better. I am guessing it is because my three minute run is slower than my one minute run to breath easier and get less tired, and my one minute walk is slower because I am recovering from a longer run. My average is a 12-13 minute per mile time no matter what interval ratio I use.
Jeff Galloway teaches that it is best to use shorter intervals. I had the privileged to meet him at this past Disney Princess Half Marathon. I was asking him about getting faster. He suggested that I use a 15 second walk with a 45 second run method. He told me this is what he and his wife often run. I tried it a few times and it felt strange to me--to much stopping and starting. But I really do see the genius in it. Such frequent breaks keeps your body and lungs from getting fatigued.
Do you plan to follow the Jeff Galloway run/walk/run plan for you next half marathon?
A dream is a wish...