Running the marathon is no easy task for beginners. How do we start ? I believe the best way is to try to use Jeff Galloway's proven method. It worked for me. It is called Run-Walk -Run method and it can be used for all your races. The purpose of walking is to relax your muzzle groups in your legs before they give up on you. You should stop running and start walking even though you are not yet tired. This is a well developed strategy. Jeff Galloway produced the chart below for all runners to follow.
Eg. If you are running at a fast pace of 7 minutes per mile, then you should only run for 7 seven minutes and walk for 30 seconds before running again for the next 7 minutes. This process is repeated throughout the race. You will finish on time. I did.
Enjoy your run.
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| Pace / mile | Run | Walk |
| 7 min | 7 Min | 30 sec |
| 7 :30 min:sec | 6 min | 30 sec |
| 8 min | 5 min | 30 sec |
| 8:30 min:sec | 4 min | 30 sec |
| 9 min | 3 min | 30 sec |
| 9:30 min:sec | 4 min | 1 min |
| 10 - 11:30 min | 3 min | 1 min |
| 11:30-13:30 min | 2 min | 1 min |
| 13:30- 15:30 min | 1 min | 1 min |
| 15:30 - 17 min | 30 sec | 30 sec |
| 17 - 20 min | 30 sec | 1 min |
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