The training program has us running a 3:1 run walk split. Man, I love that for longer distances. really keeps me at a constant time overall throughout the whole run. Shorter runs, I can go the first 16 minutes running, then I have to take a minute walk.
Great information on the run walk program:
http://www.jeffgalloway.com/training/walk_breaks.html
A frequently travelling, food and wine lover's path to an Ironman - someday.
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