Galloway's Half Marathon Training. Jeff Galloway
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The content of this book was carefully researched. However, readers should always consult a qualified medical specialist for individual advice before adopting any new exercise plan. This book should not be used as an alternative to seeking specialist medical advice.
All information is supplied without liability. Neither the author nor the publisher will be liable for possible disadvantages, injuries, or damages.
British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
Galloway’s Half Marathon Training
Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2021
ISBN: 978-1-78255-220-8
All rights reserved, especially the right to copy and distribute, including translation rights. No part of this work may be reproduced–including by photocopy, microfilm or any other means–processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.
© 2006, 2021 by Meyer & Meyer Sport (UK) Ltd.
5th Edition of the 1st Edition 2006
Aachen, Auckland, Beirut, Dubai, Hägendorf, Hong Kong, Indianapolis, Cairo, Cape Town, Maidenhead, Manila, New Delhi, Singapore, Sydney, Tehran, Vienna
Printed by: Print Consult GmbH, Munich, Germany
Printed in Slovakia
ISBN: 978-1-78255-220-8
eISBN: 978-1-78255-505-6
Email: [email protected]
Contents
1 WHY HAS THE HALF MARATHON BECOME SO POPULAR?
2 SETTING GOALS AND PRIORITIES
3 IMPORTANT HEALTH INFORMATION
4 PRACTICAL INFORMATION ON SHOES, EQUIPMENT, AND MORE
5 THE GALLOWAY RUN WALK RUN METHOD
6 CHOOSING THE RIGHT GOAL AND PACE
8 BODY, MIND, AND SPIRIT RESPOND POSITIVELY TO TRAINING
9 HALF MARATHON TRAINING PROGRAMS
• TIME GOAL PROGRAM: 2:30-3:00
• TIME GOAL PROGRAM: 1:59-2:29
• TIME GOAL PROGRAM: 1:45-1:58
• TIME GOAL PROGRAM: 1:30-1:44
• TIME GOAL PROGRAM: 1:15-1:29
10 THE DRILLS TO MAKE RUNNING FASTER AND EASIER
11 HILL TRAINING BUILDS STRENGTH AND MORE
12 SPEED TRAINING PREPARES YOU FOR TOP PERFORMANCE
15 YOUR JOURNAL WILL INSPIRE YOU
17 LOWERING BODY FAT CAN HELP YOU RUN FASTER
18 FAT BURNING: THE INCOME SIDE OF THE EQUATION
19 GOOD BLOOD SUGAR = MOTIVATION
22 CROSS-TRAINING: EXERCISE FOR THE NON-RUNNING DAYS
26 TROUBLESHOOTING ACHES AND PAINS
27 RUNNING AFTER 40, 50, 60, 70
Chapter 1
WHY HAS THE HALF MARATHON BECOME SO POPULAR?
• Even after a difficult 13.1 mile (21K) race, runners can usually celebrate that evening
• Beginners who yearn to run a marathon see this distance as the first big step
• Marathoners find that the “half” keeps them in shape for their next “full”
• The distance is enough of a challenge to keep runners focused and energized
• Increasing long runs toward a half marathon race results in faster times at 5K, 10K, etc.
After studying findings of experts who specialize in ancient man, I’ve come to believe that training for long-distance events connects us directly