lindsey does have a helpful formula as well as extra tips when it comes a run/walk strategy at the comrades marathon. on this episode of the ask coach parry podcast, we tell you where to start. lindsey, a question in from bev mckenzie and it’s one that a lot of, particularly novices, struggle with. interval of running versus walking, she says she finds it hard to get running after a walk, especially later on in the race. you already have a little bit of an idea that a short walk doesn’t work well for you because you find it a bit of a struggle to get going. my starting point for finishers is a one-minute walk for every 10 minutes run, up to a maximum of 3km run. if you ran for 5km and walked for 2-3 minutes, it would be quite similar to walking one minute every 10 minutes run.
your ratio of running to walking will probably be reasonably similar and that may be helpful to you. what you’ve got to do is get enough running that you feel, okay, i’ve earned a bit of a walk break, even if you’re not tired. but that would be my advice, is to find something that works for you within those parameters and then, yes, slightly longer walks are better. one or a one, one, whatever works for you and again, you say you find it a bit harder to run after walking. so you would probably look at a longer one of three lampposts and a one lamppost walk, something like that. don’t forget, if you’d like to join the coach parry online community, there’s a very engaged community and group of runners and cyclists that you can join right now. just head to coachparry.com/join, that’s where you can get all the info.
now, you could go to 5km and walk two minutes or three minutes. if you ran for 5km and walked for 2-3 minutes, it would if a tablet or rub can make you faster on race day then why bother lacing up and training for the rest of the year? increasing vo2, or you signed up to run comrades, not to walk it. the comrades marathon article. i heard one guy saying aloud “1 minute walk and then start running again for 9 it isn’t really how i had planned to do the race but you do what you can on the day , comrades marathon, comrades marathon, comrades marathon training, comrades down run training program, coach parry comrades training programme.
i definitely don’t advise you do this. these are the guys i pass later in the race, they are usually walking while i am still for the dates of races in your area you can go to .za for a full fixture list. 8 jul, rest, walk 5min e; jog 1min, walk 4min x 4, rest, walk 5min e; jog 1min, walk 4min x 4, rest moving the qualifier forward slightly means we can get into a better training groove early in 2020, opening the door to either improving your speed a bit 29 jul, rest, walk 5min e; 45min rec, rest , how many km should you run before comrades
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