Questions on Galloway Method

omma_to_3

Ive been having hip problems lately - since starting 10K training. I've had to go from running 3 times a week to only once or twice and my hip still bothers me (waiting on an appointment with sports med). My endurance is terrible now too. I have a really hard time running continuously now. So I've decided to try the Galloway method to do my 10K training. Here are my questions:

His chart says for a 10 min/mi pace (where I'd like to end up) I should run 3, walk 1. That surprises me. Should I really walk that often?

The schedule, for some of the long runs, will say "6 miles or 5K" and I don't get it. 6 miles is a lot different than 3.1!

omma_to_3

Bump

omma_to_3

Bumping again

scottb81

I am one of the leaders in our local Galloway training program. Run 3 Walk 1 is correct. You will have to run at around 9:00/mi during each run interval to average 10:00/mi with the walk breaks. WIth the breaks the somewhat faster running pace is not too hard and over the course of the whole run feels easier.

As far as the 6 mi or 5k, that is from a different schedule than we use but I think it means 6 mile easy run or 5k time trial. So if you do the 5K it is run as a race.

omma_to_3

Thanks! I'm looking at the 10K training program on his site: http://www.jeffgalloway.com/training/5k.html

How would you do it differently to run it as a race? Faster pace? I'm slow and tend to run the same, or oddly, slower, in a race as in my training.

I love Jog Log and I set up the first 4 weeks of workouts in it last night. Hopefully it will help my hip issues! And maybe someday Sports Med will call me *sigh*

scottb81

He doesn't explain it very well on the website, although he does in his books. The 5Ks are run in order to predict performance for a longer race. Essentially, you run an all out 5k on your own or in a race and plug the time into a formula and it tells you approximately how fast you could run a longer race assuming you do the training. See http://www.jeffgalloway.com/resources/predict_performance.html (although he includes the tables here only for predicting a half or full marathon).

If you are not out to set a PR or do not need to predict your time (possible if you are recovering from injury) then don't worry about the 5Ks and do the alternate runs indicated on the schedule.

Also, his program works. We have a couple of ladies here that are winning age group awards in 5Ks while doing the Jeff Galloway Marathon training program.

omma_to_3

Thanks for the info! I'll probably pick up his book too. As much as I resisted walk breaks (kind of an ego boosting thing to run continuously for me LOL) my body just did not hold up when I started increasing my distance. I got up to 4.5 miles (with only 2 one minute walk breaks with the program I was using) and boom...injury.

I've got a 5K run in a week and a half, a 5K trail run in a month, and my first 10K in November. With my training being off right now, not sure how I'll do on that 10K!

scottb81

You can maintain and probably improve your fitness with the walk breaks while dealing with the injury. Once that is resolved you can resume continuous running without any fitness loss.