Jeff Galloway method
wild_wild_life
Posts: 1,334 Member
I am planning to run the Disney World half in January 2013. It will be my first race. I am very much a "slow and steady" kind of runner but have never run for longer than an hour or so. For longer runs, I have been using a 4:1 run/walk interval per the Galloway method. It definitely makes it easier for me but I am worried about my time (the race has a 16min/mile minimum pace). Galloway claims that you actually end up going faster when you take walk breaks from the start. I was wondering what people's thoughts or experiences are with this method for longer runs and races. Thanks!
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Bump this! I know a lot of friends that use this method, and although I can't speak to it personally I think that it's a great way to pace yourself and keep up your stamina over the long haul. And for many people that I have been following throughout their training on MFP, it certainly helps them keep up pace - often going faster over the longer distances on average instead of burning out in the last half.
I hope that you get some replies from other MFPals that have actually used the method with success.
BUMP!0 -
I have a lot of friends (IRL) who swear by the Galloway method. I'm currently using it to train for my first half (November 18). No input on if it makes you run faster, but so far seems to be working well for me. For me personally, I don't know that I could actually run 13 miles straight through, but with walk breaks, my long runs so far (longest 8 miles) have been actually easier than my short ones where I don't take breaks. Feel free to friend me for support if you like!0
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Thanks for the replies! After I posted this it occurred to me to search the forums (doh!) and I found a lot of positive feedback about it. I agree, I feel like I can go much longer with it than without it but am not sure if I am pacing myself properly during either the run or walk portion (probably need to get a garmin). Also, I'm not sure I love always having to be watching the time and all the stops and starts -- it makes it harder to build up a rhythm, for me. Any other thoughts welcome!0
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Hi There, I have used the Galloway method in all my long distance races, multiple half marathons. A good gauge on your pace is to do the Magic Mile - you can find the instructions on the Galloway website. I am in training for my first marathon and the walk breaks are invaluable to staying focused and providing that small relief in the long runs. A garmin is a great investment! Good Luck!0
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Personally, I think the Galloway's training methods are a good way for a beginner to get started. I don't believe in this method for the long haul, however. I dispute that people run a faster time with Galloway than without. I contend that had they used a realistic pace earlier in the race, they wouldn't have slowed for the second part of the race. A big part of racing is knowing what pace you should be running and then running it. Galloway takes away the penalty for overly aggressive pacing that is found with many beginning runners.0
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Hi There, I have used the Galloway method in all my long distance races, multiple half marathons. A good gauge on your pace is to do the Magic Mile - you can find the instructions on the Galloway website. I am in training for my first marathon and the walk breaks are invaluable to staying focused and providing that small relief in the long runs. A garmin is a great investment! Good Luck!
Thanks! I haven't done the Magic Mile yet -- that is a good idea. I don't really want to walk more than 4:1 but I suppose I need to use the program properly and be honest with myself about where I am.0 -
Personally, I think the Galloway's training methods are a good way for a beginner to get started. I don't believe in this method for the long haul, however. I dispute that people run a faster time with Galloway than without. I contend that had they used a realistic pace earlier in the race, they wouldn't have slowed for the second part of the race. A big part of racing is knowing what pace you should be running and then running it. Galloway takes away the penalty for overly aggressive pacing that is found with many beginning runners.
Thanks for your perspective -- that makes sense. It sounds like beginners need a way to stop them from burning out over the longer distances. I have always run by time and not distance, so don't have any idea how fast I am going. It sounds like a good first step would be to figure that out.
I used to live in Glen Arm, BTW -- on Glen Arm Rd. I spent a year taking classes at Towson. Nice area!0 -
Personally, I think the Galloway's training methods are a good way for a beginner to get started. I don't believe in this method for the long haul, however. I dispute that people run a faster time with Galloway than without. I contend that had they used a realistic pace earlier in the race, they wouldn't have slowed for the second part of the race. A big part of racing is knowing what pace you should be running and then running it. Galloway takes away the penalty for overly aggressive pacing that is found with many beginning runners.
Thanks for your perspective -- that makes sense. It sounds like beginners need a way to stop them from burning out over the longer distances. I have always run by time and not distance, so don't have any idea how fast I am going. It sounds like a good first step would be to figure that out.
I used to live in Glen Arm, BTW -- on Glen Arm Rd. I spent a year taking classes at Towson. Nice area!
I'm actually on the Dulaney Valley side of Glen Arm, closer to Jacksonville.
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Personally, I think the Galloway's training methods are a good way for a beginner to get started. I don't believe in this method for the long haul, however. I dispute that people run a faster time with Galloway than without. I contend that had they used a realistic pace earlier in the race, they wouldn't have slowed for the second part of the race. A big part of racing is knowing what pace you should be running and then running it. Galloway takes away the penalty for overly aggressive pacing that is found with many beginning runners.
agreed
I did a half recently where galloway spoke before the start. He commented about how you HAVE to walk else you will be too tired to continue by mile 8. Umm...no...if you know your body and your capabilities, mile 8 is when the racing really starts. Most of us lined up just busted out laughing at his comment.0 -
I am "Gallowalking" my next marathon using a 2:2 ratio. I thought it would totally slow me down, but the exact opposite has happened because I'm able to run a LOT faster during the run intervals than I normally do, and the walk is a fast walk, not a stroll. On average, I'm 1:15/mile faster run-walking than if I walk the whole way. I'm totally sold.
Try it, it'll surprise you.0 -
I am "Gallowalking" my next marathon using a 2:2 ratio. I thought it would totally slow me down, but the exact opposite has happened because I'm able to run a LOT faster during the run intervals than I normally do, and the walk is a fast walk, not a stroll. On average, I'm 1:15/mile faster run-walking than if I walk the whole way. I'm totally sold.
Try it, it'll surprise you.
If you are finishing faster using a 2:2 ratio, then to me, that means your running only pace is simply too fast. I contend that if you were to use a running only pace that is only slightly faster than the aggregate pace of your run walk intervals, then you would be able to finish running at that pace and complete the race faster. To run a proper marathon it is absolutely critical that you 1) Know what pace you should be running and 2) Run that pace. These are two areas where many novice marathoners make a huge mistake. Gallowalking removes the need to know and adhere to these two absolutes.0 -
I'm running a Half with a new runner in about a month and we will be running 9/1. I don't believe you'd be any faster, but you sure won't be much slower. I think you can come away from a race with a lot more energy (less draining) and less likelyhood of any injuries with having the slight break. Depending what you do - it's only a minute! In other words, if the Half I'm going to do takes about 2 1/2 hours, that's 150 minutes, so about 15 minutes of that is walking, you're still running over 2 hours (135 minutes) which is nothing in the grand scheme of things.
I ran an 56 km Ultra through mountains and along logging roads doing the same principle and walked away (no pun intended) feeling just fine thank you very much.
As some of the others stated, they were able to walk those intervals quite quickly and their running segments were faster too. Do what works for you.0 -
I'm running a Half with a new runner in about a month and we will be running 9/1. I don't believe you'd be any faster, but you sure won't be much slower. I think you can come away from a race with a lot more energy (less draining) and less likelyhood of any injuries with having the slight break. Depending what you do - it's only a minute! In other words, if the Half I'm going to do takes about 2 1/2 hours, that's 150 minutes, so about 15 minutes of that is walking, you're still running over 2 hours (135 minutes) which is nothing in the grand scheme of things.
I ran an 56 km Ultra through mountains and along logging roads doing the same principle and walked away (no pun intended) feeling just fine thank you very much.
As some of the others stated, they were able to walk those intervals quite quickly and their running segments were faster too. Do what works for you.
I guess it would depend on what your goal is. If you are just out to finish and feel good at the end, then maybe Galloway's method is the way to go. If your goal is to finish as fast as you can (it IS a race, after all ), leaving everything you have out on the course, then any walk breaks, albeit it brief ones, are still going to add to your finish time.
To each, his own.
Also, some walking is not uncommon in ultras, even for the top finishers. The terrain often dictates it.0 -
I am "Gallowalking" my next marathon using a 2:2 ratio. I thought it would totally slow me down, but the exact opposite has happened because I'm able to run a LOT faster during the run intervals than I normally do, and the walk is a fast walk, not a stroll. On average, I'm 1:15/mile faster run-walking than if I walk the whole way. I'm totally sold.
Try it, it'll surprise you.
If you are finishing faster using a 2:2 ratio, then to me, that means your running only pace is simply too fast. I contend that if you were to use a running only pace that is only slightly faster than the aggregate pace of your run walk intervals, then you would be able to finish running at that pace and complete the race faster. To run a proper marathon it is absolutely critical that you 1) Know what pace you should be running and 2) Run that pace. These are two areas where many novice marathoners make a huge mistake. Gallowalking removes the need to know and adhere to these two absolutes.
How does a runner new to the longer distances determine what pace they should be running?0 -
I am "Gallowalking" my next marathon using a 2:2 ratio. I thought it would totally slow me down, but the exact opposite has happened because I'm able to run a LOT faster during the run intervals than I normally do, and the walk is a fast walk, not a stroll. On average, I'm 1:15/mile faster run-walking than if I walk the whole way. I'm totally sold.
Try it, it'll surprise you.
If you are finishing faster using a 2:2 ratio, then to me, that means your running only pace is simply too fast. I contend that if you were to use a running only pace that is only slightly faster than the aggregate pace of your run walk intervals, then you would be able to finish running at that pace and complete the race faster. To run a proper marathon it is absolutely critical that you 1) Know what pace you should be running and 2) Run that pace. These are two areas where many novice marathoners make a huge mistake. Gallowalking removes the need to know and adhere to these two absolutes.
How does a runner new to the longer distances determine what pace they should be running?
There are several ways, most based on previous race times at shorter distances. One of the most popular is Greg McMillan's Running Calculator.
http://www.mcmillanrunning.com/index.php/calcUsage/calculate0 -
Also, some walking is not uncommon in ultras, even for the top finishers. The terrain often dictates it.
Yup, for me, walk breaks in ultras are definitely determined by the terrain. But I'm not sauntering on the walk breaks. I practice transitioning between running to walking to running and monitor my perceived effort. How long I walk and when vary a great deal. I can transition 20 times on a climb and my heart rate doesn't drop much. It's all about being efficient with my energy when I'm out there for a 50 miler.
I never run/walk on a road run. The road hills, which there are plenty of where I'm from, just don't compare to the trail hills so there's no need.0 -
I'm with Carson on this one. Perhaps a good way to get started, but for the long haul I see it as a "license to stay undertrained..."
I guess it depends on what your goals are.
Also, I find getting started again to be horrible once I stop running.0 -
wow that's a great page. thanks!0 -
I am "Gallowalking" my next marathon using a 2:2 ratio. I thought it would totally slow me down, but the exact opposite has happened because I'm able to run a LOT faster during the run intervals than I normally do, and the walk is a fast walk, not a stroll. On average, I'm 1:15/mile faster run-walking than if I run the whole way. I'm totally sold.
Try it, it'll surprise you.
If you are finishing faster using a 2:2 ratio, then to me, that means your running only pace is simply too fast. I contend that if you were to use a running only pace that is only slightly faster than the aggregate pace of your run walk intervals, then you would be able to finish running at that pace and complete the race faster. To run a proper marathon it is absolutely critical that you 1) Know what pace you should be running and 2) Run that pace. These are two areas where many novice marathoners make a huge mistake. Gallowalking removes the need to know and adhere to these two absolutes.
I don't think you're right about this. My running-only pace is slow, it's not "too fast" at all.
I know what pace I should be running at (I've used the McMillan pace calculator for a long, long time), and I was running at that pace. It was hard on my body. If I followed McMillan, I finished at a slower time than his projected race times. Run-walking allows me to finish faster, and with no injuries or pain. It works for me, so don't knock it.
Also, I'm not a novice runner, nor are my coaches (who have 35 marathons between the two of them, as well as several WS 100s and similar) who also advocate the run-walk method.0 -
I am "Gallowalking" my next marathon using a 2:2 ratio. I thought it would totally slow me down, but the exact opposite has happened because I'm able to run a LOT faster during the run intervals than I normally do, and the walk is a fast walk, not a stroll. On average, I'm 1:15/mile faster run-walking than if I run the whole way. I'm totally sold.
Try it, it'll surprise you.
If you are finishing faster using a 2:2 ratio, then to me, that means your running only pace is simply too fast. I contend that if you were to use a running only pace that is only slightly faster than the aggregate pace of your run walk intervals, then you would be able to finish running at that pace and complete the race faster. To run a proper marathon it is absolutely critical that you 1) Know what pace you should be running and 2) Run that pace. These are two areas where many novice marathoners make a huge mistake. Gallowalking removes the need to know and adhere to these two absolutes.
I don't think you're right about this. My running-only pace is slow, it's not "too fast" at all.
I know what pace I should be running at (I've used the McMillan pace calculator for a long, long time), and I was running at that pace. It was hard on my body. If I followed McMillan, I finished at a slower time than his projected race times. Run-walking allows me to finish faster, and with no injuries or pain. It works for me, so don't knock it.
Also, I'm not a novice runner, nor are my coaches (who have 35 marathons between the two of them, as well as several WS 100s and similar) who also advocate the run-walk method.
I'll agree to disagree. I'm glad that it works for you.
That being said, I'll continue to knock it because I just don't believe in it's validity after you have a good fitness base. If it was the fastest way to run a race, then people would be doing it to win major marathons and they just aren't. So, it may be the best for some people based on their injury history, etc. But, it's just not, overall, the fastest way to get from the start line to the finish line.
Also, you can't compare a run/walk method in a WS or trail marathon, because there are times that the course dictates walking. That's a completely different animal. Everybody walks in those things at some point. 0 -
I have wondered about this method, and when I did an 30k there was a couple using this method. I ran the whole race my normal pace (which admittedly is slow, avg 10min/mile) and they started with me and ended with me! Everytime they stopped to walk i would get ahead, and then when they started running they would catch up. I think its a great way to go!0
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To offer another perspective, I have been using the JG method on my runs the last couple of weeks and playing around with different intervals and I noticed I wasn't really enjoying it anymore. I went back to my old steady pace and remembered why I love running. I like the rhythm, and turning my mind off. I don't like the stopping and starting and checking of the watch and always thinking, "ok, 30 more seconds . . . ". So I think I am going to do the rest of the training and run the half at a slow, constant speed, just becaue I enjoy it so much more. It's always surprising what you learn when you stop thinking about the theory of something and actually try it out.0
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To offer another perspective, I have been using the JG method on my runs the last couple of weeks and playing around with different intervals and I noticed I wasn't really enjoying it anymore. I went back to my old steady pace and remembered why I love running. I like the rhythm, and turning my mind off. I don't like the stopping and starting and checking of the watch and always thinking, "ok, 30 more seconds . . . ". So I think I am going to do the rest of the training and run the half at a slow, constant speed, just becaue I enjoy it so much more. It's always surprising what you learn when you stop thinking about the theory of something and actually try it out.
If you use a watch with the intervals set to beep at you, you can shut your mind off the same way. I'm like Pavlov's dog with the beep.
I'm still getting faster and faster, all with a run:walk, than I ever was at a steady-state pace. I'm also injury free, unlike I was at a steady-state pace. 0 -
I used the Galloway method to train my daughters when they became interested in running with me. I worked great for them and they were injury free up to their first 10k, One is now training for her first Half.0
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I'm with Carson on this one. Perhaps a good way to get started, but for the long haul I see it as a "license to stay undertrained..."
I guess it depends on what your goals are.
Also, I find getting started again to be horrible once I stop running.
I knew this thread looked familiar...0 -
He commented about how you HAVE to walk else you will be too tired to continue by mile 8. Umm...no...if you know your body and your capabilities, mile 8 is when the racing really starts. Most of us lined up just busted out laughing at his comment.
Good lord...has this guy ever watched a race? Wonder what would happen if he told Mutai that he would have to talk walk breaks or he wouldn't finish...0 -
I have done one half but I'm training for my second and then for a full afterward. I've only used Hal Higdon's program but I was able to finish the half strong with no walking on the Novice schedule.
As for intervals in general, I have mixed feelings. I'm trying to incorporate some walk breaks on my normal 4 milers (where I previously ran straight through) and I'm finding it's slowing me down. Like other people have stated, stopping can make it hard to start again. For me, even my short runs are mental and although it's nice to look forward to a short walk, I'm finding it's throwing me off and making it hard to lose myself in the run.
That being said, I ran the other night with my brother who was pacing about 45 seconds per mile faster than I normally run, yet he liked to take 20 second walk breaks. We ran together and I completely blew my average pace out of the water. So yeah...what the hell do I know? Haha. Interval training can/does work. It just depends on the kind of runner you are and what your goals are.0 -
He commented about how you HAVE to walk else you will be too tired to continue by mile 8. Umm...no...if you know your body and your capabilities, mile 8 is when the racing really starts. Most of us lined up just busted out laughing at his comment.
Good lord...has this guy ever watched a race? Wonder what would happen if he told Mutai that he would have to talk walk breaks or he wouldn't finish...
Watched? Shoot, he ran 2:16 in Houston one year. I wonder what ratio of walk to run he used in that race.
Again, Galloway is a great way to get started and to stay healthy, but to get from start to finish the fastest (not feeling the best, not able to recovery the quickest, but to flat out bust your @ss and have nothing left in the tank at the end), you have to run. Period.0 -
Well' since Jeff Galloway was a runner on the 1973 US Olympic Team I imagine that he has watched a race or two.Good lord...has this guy ever watched a race? Wonder what would happen if he told Mutai that he would have to talk walk breaks or he wouldn't finish...0 -
Yea, I ran the Olympics in '73 too
I know what you mean though.
Interesting tidbit...Galloway wasn't a walk/jogger then.0
