ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Improve your marathon time by walking

Updated on June 14, 2007

Whether it is your first marathon or your tenth, most of us can get a little faster, by...WALKING. I know, many of you are skeptical... so was I, until on marathon #6 I tried it and took 23 minutes off my best time. Let's do the math first and then we can set up a plan to improve your marathon time by adding some walking.

The Math:

Ok, so here is how it works, by the end of the marathon most of us slow down, we slow from our 8 or 9 minute pace to a 10 min, 11 min, 12 min (I even found myself running a 13 minute pace once) But, if you walk for a brief moment (which allows your body to save some energy and regain strength) and than allow yourself to run at your 8 or 9 minute pace again you will actually take minutes off your race time.

Research has found that a 20 second to 40 second walking period and than father running allows you to save more energy on long runs that running consistently slow. I will admit it was hard to "get started" again after walking, but this method worked and took a good bit of time off my finish. Below some times are broken down to show you how it works.

Only Running:

Mile 1-13 I run a 9 min pace

Mile 14-17 I begin to slow and run a 10 min pace

Mile 18-21 Getting really hard for me, I run a 12 minute pace

Mile 22-23 By far the hardest part for me, I run a 13 minute pace

Mile 24-26 I find some energy and pick it up, but still pretty slow, 12 min pace

This is a total time of: 4 hours and 27 min

Running/Walking

Mile 1-13 I run a 9 min pace, no walking

Mile 14-17 I run a 9 min pace, I walk for 15 seconds at each mile mark

Mile 18-21 I run a 9 min pace, I walk for 20 seconds at each mile mark

Mile 22-23 I run a 9 min pace, I walk for 40 seconds at each mile mark

Mile 24-26 I run a 9 min pace, I walk for 30 seconds at each mile mark

This is a total time of: 4 hours flat!

A Plan to Make You Faster:

For each of us running is different, our "walls" come at different places, as seen from above I normally find walls at mile 14, mile 18, and mile 22. Map out the marathon for yourself, pick where the running starts to get hard, where it gets even harder, and where it gets the hardest, and at those point add a bit of walking in. Try to keep the walking between 20-40 seconds, and when you begin running again pick up the pace- because remember in just a mile you get to walk again!

Comments

Submit a Comment

No comments yet.

working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)