Run Walk Long Run 75 min
A 75 minute long run with a 1 minute walk break after every 6 minutes of easy running, for beginners training for a first half marathon or marathon.
- Duration
- 1 h 15 min
- Distance
- 12.9 kmestimated
- Effort
- 77
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Brisk walk | 5 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
| 10 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Easy run, 6 min | 6 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2.2 | RecoveryRecovery Walk, drink if needed | 1 min | 45-62% threshold pace55-68% HRmax35-55% FTP |
About this workout
Planned walk breaks make long runs possible for runners who cannot yet run 75 minutes without stopping, and they lower fatigue for those who can. The run-walk method was popularized by Olympian Jeff Galloway, and many first-time marathoners use it in training and on race day.
Walk briskly for five minutes. Then run six minutes at an easy pace and walk one minute, ten times. Take the walk breaks from the very first round, before you feel tired, because that is what keeps the later rounds comfortable. Use the walk minutes to drink or eat when the run is long and warm.
This suits beginners in half marathon and marathon plans. Extend the session by adding rounds as your plan builds. If you plan to run-walk the race, practice exactly the ratio you will use on race day.
Tips
- Walk with purpose and a strong arm swing, not a stroll.
- Set the watch to beep at each change so you do not have to count.
- Start every running segment gently instead of rushing back to pace.
Origin
Run-walk long runs follow the Run Walk Run method popularized by Olympian Jeff Galloway.
Good forHalf marathonMarathon
Season phaseBaseBuild