The Cyrano Method is a running training strategy developed by French coach Jean-Marc Dewelle. It involves regularly alternating walking and running during long-distance events, following a set rhythm. Here’s a closer look at this training method, which could soon win over plenty of endurance runners…
Contents
The Cyrano Method: an overview
The Cyrano Method, widely adopted by long-distance runners, is based on alternating run-walk intervals, offering an innovative endurance training approach to boost stamina and improve performance. Built on the idea that regular walking breaks help preserve energy and lower the risk of injury, this method uses specific run-walk cycles tailored to each runner’s ability.
For example, a runner might run for 9 minutes, then walk for 1 minute, repeating that cycle throughout the race.
This strategy not only helps conserve energy, it also makes it easier to hold a steady pace and avoid early fatigue. The Cyrano Method is especially effective for long-distance races such as marathons and ultramarathons, where effort management, pacing, and recovery are crucial.
The Cyrano Method: a winning formula?
As mentioned earlier, by regularly building in walking segments, the Cyrano Method helps you keep going longer while reducing the risk of exhaustion or injury.
For flat ultras and 100 km races, it offers excellent effort management. Instead of being exhausted by 60 km and having to walk nearly the entire rest of the race, the runner can stay fresher for longer. It pushes back the point of extreme fatigue, potentially to 80 km or 90 km, or even all the way to the finish of the 100 km while keeping the original run-walk pattern.
This approach is especially interesting for runners who are not aiming for maximum performance but want to finish in better physical condition. The Cyrano Method also adapts perfectly to the marathon for intermediate or slower runners, helping them maintain a steady pace and avoid burnout thanks to planned walking breaks. In short, the Cyrano Method offers an effective way to manage effort and recovery, making it a winning formula for a wide range of runners.
RunMotion Coach’s take on the Cyrano Method
The Cyrano Method, built on run-walk intervals, offers clear benefits for long-distance runners, especially in flat ultras and 100 km races.
We recommend it for runners who want to take on a new distance without immediately chasing their best possible performance. And sometimes, runners even set better times with this method by avoiding early burnout, especially when the race goes beyond 80 km!
If you use the RunMotion Coach app, you can test this method during long runs or multi-hour run-hike sessions.