Galloway's Half Marathon Training. Jeff Galloway
more minutes”).
• Speed recovery.
• Reduce the chance of aches, pains and injury.
• Allow you to feel good afterward–carrying on the rest of your day without debilitating fatigue.
• Give you all of the endurance of the distance of each session–without the pain.
• Allow older runners or heavier runners to recover fast, and feel as good or better as during the younger (slimmer) days.
A SHORT AND GENTLE WALKING STRIDE
It’s better to walk slowly, with a short stride. There has been some irritation of the shins, when runners or walkers maintain a stride that is too long. Relax and enjoy the walk.
NO NEED TO EVER ELIMINATE THE WALK BREAKS
Some beginners assume that they must work toward the day when they don’t have to take any walk breaks at all. This is up to the individual, but is not recommended. Remember that you decide what ratio of run walk run to use. There is no rule that requires you to hold to any ratio on a given day. As you adjust the run-walk to how you feel, you gain control over your fatigue.
I’ve run for more than 50 years, and I enjoy running more than ever because of walk breaks. Each run I take energizes my day. I would not be able to run almost every day if I didn’t insert the walk breaks early and often. I start most runs taking a short walk break after a minute of running. By 2 miles I am usually walking every 3-4 minutes. By 5 miles the ratio often goes to every 7-10 minutes. But there are days every year when I stay at 3 minutes and even a few days at 1 minute. On long runs, however, I set my ratio to be the most conservative I can imagine–and stay with it throughout.
HOW TO KEEP TRACK OF THE WALK BREAKS
There are several watches which can be set to beep when it’s time to walk, and then beep again when it’s time to start up again. Check our website (www.jeffgalloway.com) or a good running store for advice in this area.
RUN-WALK-RUN RATIOS
After having coached over 100,000 runners using walk breaks, I’ve come up with the following suggested ratios:
| Pace per mile | Run amount | Walk amount |
| 7:00 | 6 minutes | 30 seconds |
| 7:30 | 5 minutes | 30 seconds |
| 8:00 | 4 minutes | 30 seconds (or 2/15) |
| 8:30 | 3 minutes | 30 seconds (or 2/20) |
| 9:00 | 2 minutes | 30 seconds |
| 9:30-10:45 | 90 seconds | 30 seconds (or 45/15 or 40/20) |
| 10:45-12:15 | 1 minute | 30 seconds (or 40/20 or 30/15) |
| 12:15-14:30 | 15 seconds | 30 seconds (or 20/20 or 15/15) |
| 14:30-15:45 | 15 seconds | 30 seconds |
| 15:45-17:00 | 10 seconds | 30 seconds |
| 17:00-18:30 | 8 seconds | 30 seconds (or 5/25) |
| 18:30-20:00 | 5 seconds | 30 seconds |
| Note: | You may always divide each of the amounts by 2.Example: instead of running 7 minutes/walking 30 seconds, you could run 3:30 and walk 15 seconds. This allows for you to walk through a water stop that is placed irregularly. |
Chapter 6
CHOOSING THE RIGHT GOAL AND PACE
In this chapter you’ll learn how to determine the right pace for you on long runs and in your half marathon race. Veterans will learn how much improvement can be expected, and whether they are on track for the goal at various times in the training program. As you approach your goal at the end of the program, you can use the “Galloway Performance Predictor” to determine what you will be capable of running in your race–and how to make adjustments for temperature.
PREDICTION STRATEGY: ONE-MILE TIME TRIAL (TT) OR TEST
About 1995 I started using a one-mile time trial (called a “magic mile”) as a prediction tool. After working with hundreds and then thousands of runners, I’ve found that those who do three to four of these during a season can get a very realistic prediction of their current racing potential. By adding 2 min/mi to this time, runners will find an injury-reducing pace for the long runs–and a realistic pace for the race itself.
IN ORDER TO RUN THE TIME IN THE RACE INDICATED BY GALLOWAY’S PERFORMANCE PREDICTOR:
• You have done the training necessary for the goal–according to the training programs in this book
• You are not injured
• You run with an even-paced effort
• The weather on goal race day is not adverse (below 60°F or 14°C, no strong headwinds, no heavy rain or snow, etc.)
• There are no crowds to run through, or significant hills
THE “MAGIC MILE” TIME TRIAL
1. Go to a track, or other accurately measured course. One-mile is 4 laps around a track.
2. Warm up by walking for 5 minutes, then running 1 minute and walking 1 minute, then jogging an easy 800 meters (half mile or two laps around a track).
3. Do 4 acceleration-gliders. These are listed in the “Drills” chapter.
4. Walk for 3-4 minutes
5. Run fast–for you–for 4 laps. Use the walk break suggestions in this chapter, or run the way you want.
6. On your first time trial, don’t run all-out from the start–ease into your pace after the first half (2 laps).
7. Warm down by reversing the warm-up.
8. A school track is the best venue. Don’t use a treadmill because they tend to be notoriously uncalibrated, and often tell you that you ran farther or faster than you really did.
9. On each successive one, try to adjust pace in order to run a faster time.
10. Use the following formula to see what time is predicted in the goal races.