Run/walk updated

I'm at it again.....researching ways to keep running, running better and faster with no injuries.....for a late life runner, not always easy to do. Jeff Galloway has updated his recommended intervals for run/walk. His research shows that if you follow his plan you will be able to run a half marathon faster than if you run continuously, plus you won't have the higher risk of injuries. I had moved from 5/1, 4/1, 3/1, and then recently to 2/1 intervals. Today after reading I moved again, to 90 seconds of running to 30 seconds of walking. It seems like each time I decrease the running time I am faster. I think 90/30 is the appropriate one for my estimated "Magic Mile" pace of about 10:45.

...and again, it seems I was faster with the same effort. However, the humidity was down this morning so I am sure that helped.

Split Time Distance Avg Pace Summary 47:12.3 3.73 12:40 1 12:08.2 1.00 12:08 2 12:17.9 1.00 12:18 3 11:45.3 1.00 11:45 4 :27.9 0.06 7:51 5 10:33.1 0.67 15:46