1/2 Marathon Training Program

[dthogue]

I am just finishing up the C25K program this week and would then like to begin Jeff Galloway's 1/2 Marathon training program. So right now I am doing the 30-min run with the C25k, although it very slow. The Galloway program encourages a run/walk ratio. My question is this - on marathon training it say to run 30 minutes on Tues/Thurs with the long run on the weekend - for the weekday runs, should I run non-stop at a slower pace or do the run/walk ratio at a faster pace? I know for the longer runs, I do the run/walk, but was confused as to what to do for the shorter runs - I don't want to lose the endurance that I built up during the C25K!!!

Thanks,

 

[momhmmx2]

I am doing Jeff's 1/2 marathon program right now through runkeeper.com

The long runs are on the weekends. The 30 minute runs are speed workouts. The first 10 weeks or so (24 week program) you do 1:1 splits (1min runs-1 min walks). I'm now on 2:1's

I really like the runkeeper program. There is an app for it for my iPhone. You do however have to pay for the fitness class which is access to Jeff's workout program.

Hope this helps.
-Bettina

 

[MickeyMomTo2]

According to Jeff's book, you can do it either way--run the entire 30 minutes or do intervals (I think he leans toward always doing the intervals but understands that some people like doing shorter runs without stops). I prefer intervals, so I do longer run intervals during my 30 minute runs (3:1) and shorter intervals during my long runs (2:1). I just finished my first half (the princess on Sunday), and I now plan to bump my intervals up a bit, maybe 3:30/1 and 2:30/1. He has suggestions in his book and at jeffgalloway.com based on your pace per mile. Best wishes to you and congrats on finishing the C25K. I was there just a year ago!

 

[saysay]

I did intervals during the week. I got faster and faster as time passed by. Do whatever you are comfortable with...I started doing all runs, but am slow and was faster doing intervals.

 

[MikeofRose&Mike]

DW and I just finished our second Galloway Half at Princess this weekend. We do the intervals for the long runs and run the short ones straight through. Running is mostly mental, so whichever one makes you feel stronger is better for you. here is a long thread on Galloway from last year. There is no wrong answers. This year at Princess Jeff Galloway was running short intervals (30 sec run; 1 min walk) so you just need to experiment with what works for you. No wrong answer.

Lauren It was fun to meet you at the WISH meet, did you have a good race.

 

[MouseDogMom]

Jeff says either way will work. I've had the benefit of hearing him in person each year when we kick off our Galloway program, and that question always comes up. I do what most people here have suggested - longer intervals during the week, shorter ones for my long runs. Sometimes I'll run straight through, but that doesn't seem to be the best thing for my body. I did that most of last spring, and ended up injured. Don't know if there was any correlation or not, but I think I'm going back to intervals for this season!

Jackie

 

[johde]

I started out with John Binghams "Marathoning for Mortals" but have transitioned to more of combination of his and Galloways. My thought is if you can run 30 min. without a walk break you should continue to do it occationally. I've read some people say after incorporating walk breaks it was tough to get rid of them again. I started from all walking so I didn't have that problem, It was getting past running 1 minute. My body got so used to running for a minute, it was a real struggle to go longer. I'm currently trying to do a variety of things including running withough walk breaks. Todays long run was run 1/walk 2 but I'm getting over a cold and wanting to go slower. Monday's shorter run was run 3/walk 2. Last week I did almost 20 min. 1.5 miles without a walk break. That a long way to saying, there is no one perfect method. You just need to experiment to see what works for you.

 

[Michele325]

I think you will find if you start doing intervals you will get faster quicker over time. Atleast that is what I have found. I am doing 1:1 intervals, have been for a while. My goal for a 5K (according to the 5K book and my pace in last 5K which I pretty much did 1:1) is 3min run/30sec walk for the race. My ratio is 1:1 for long runs. I am working up to 3:1 atleast on short runs. I would use his 5K ratio during your weekday runs. I believe my ratio for a half should be 2:1, which is what I am running now for shorter runs. Oh, and I have included extra walking to make sure I am hitting 3 miles during my short runs. HTH.

 

[faith-hope-joy]

I started running last February and used C25K on my iPhone. It was great. After 9 weeks I was able to run 45 minutes straight. Then I continued on training for the HM. A friend told me that she had started intervals and that she saw her times getting faster. I reluctantly tried and I also saw the same thing. I usually run 4/1 or 3/1. Kind of depends on how I'm feeling. Though I still have the mindset that I'm cheating and that I should really be running most of the way. I'd really, really like to drop the intervals or at least do them more spread out, but I don't think that's going to happen. When I read Galloway's stuff it all makes sense, but the nagging feeling is always there.

 

[wvjules]

I started out with John Binghams "Marathoning for Mortals" but have transitioned to more of combination of his and Galloways. My thought is if you can run 30 min. without a walk break you should continue to do it occationally. I've read some people say after incorporating walk breaks it was tough to get rid of them again. I started from all walking so I didn't have that problem, It was getting past running 1 minute. My body got so used to running for a minute, it was a real struggle to go longer. I'm currently trying to do a variety of things including running withough walk breaks. Todays long run was run 1/walk 2 but I'm getting over a cold and wanting to go slower. Monday's shorter run was run 3/walk 2. Last week I did almost 20 min. 1.5 miles without a walk break. That a long way to saying, there is no one perfect method. You just need to experiment to see what works for you.

The bolded is so true for me. I'm trying to switch to all running and it has been difficult. I did the C25K plan and did those runs fine. But then I switched to Galloway for the 1/2. Now I'm doing Higdon Intermediate for another half and all running is hard to re-learn.

I say do the 30 minutes as all running and to the r/w intervals for the long runs.

 

[dthogue]

I say do the 30 minutes as all running and to the r/w intervals for the long runs.

That's what I was thinking too - I have to agree with the pp - the walk intervals feel like cheating. Although when I ran today, 1 did 28 minutes jogging, but needed to walk a time or two, but only for a few seconds. Guess I'll try it both ways.

Thanks everyone for their responses!

Tammy

 

[MickeyMomTo2]

When I finished my C25K and started intervals, I also felt like I was cheating. I no longer feel that way. Here's why.

1)I finish faster and stronger with intervals.
2)I enjoy the long distances more with the intervals.
3)Jeff Galloway is an Olympian, and if he can do intervals, then so can I.

One of the best things about running is that it is so personal. If intervals work for you, don't worry about cheating or feel like you have to apologize for walking at times. I did the Princess Half on Sunday, and my guess would be that the only people who didn't walk some of the race were the super elite runners. There were a LOT of people walking (and I was in the B corral, so I am not talking about only the runners on the slower end of the spectrum). Also, I have been in 5K's and 10K's where I would be back and forth with some other runners b/c I was running and walking. By the end, I finished ahead of 90 percent of them because I was able to finish stronger.

All that to say--decide what's best for you, and then don't worry or feel guilty. Enjoy it!

 

[momhmmx2]

All that to say--decide what's best for you, and then don't worry or feel guilty. Enjoy it!

Well said!

 

[ban26ana]

3)Jeff Galloway is an Olympian, and if he can do intervals, then so can I.

I like this. I may steal it.

 

[dthogue]

When I finished my C25K and started intervals, I also felt like I was cheating. I no longer feel that way. Here's why.

1)I finish faster and stronger with intervals.
2)I enjoy the long distances more with the intervals.
3)Jeff Galloway is an Olympian, and if he can do intervals, then so can I.

One of the best things about running is that it is so personal. If intervals work for you, don't worry about cheating or feel like you have to apologize for walking at times. I did the Princess Half on Sunday, and my guess would be that the only people who didn't walk some of the race were the super elite runners. There were a LOT of people walking (and I was in the B corral, so I am not talking about only the runners on the slower end of the spectrum). Also, I have been in 5K's and 10K's where I would be back and forth with some other runners b/c I was running and walking. By the end, I finished ahead of 90 percent of them because I was able to finish stronger.

All that to say--decide what's best for you, and then don't worry or feel guilty. Enjoy it!

Thank you Lauren - great thoughts - that was very helpful!

I guess I'm stressing too much to trying to figure out the perfect way to do this. I would never have imagined the run/walk ratio before - I guess I thought that everyone that ran marathons ran them straight through - I'm glad to know that its ok to continue to do the intervals.

 

[MickeyMomTo2]

Thank you Lauren - great thoughts - that was very helpful!

I guess I'm stressing too much to trying to figure out the perfect way to do this. I would never have imagined the run/walk ratio before - I guess I thought that everyone that ran marathons ran them straight through - I'm glad to know that its ok to continue to do the intervals.

Another thought--Jeff Galloway recommends doing intervals by time, but you could also do it by distance. I have a friend who finishes halfs in under 2 hours. She runs a mile and then walks a minute. I prefer shorter intervals, but some people don't like to stop and start so much. There's lots of ways to do it, you just have to find what works for you.

 

[PrinceCharmingsMom]

I so want to do this...I used to love to run. I know a while ago there was some talk about an app for your ipod that helped you train. Does anyone know the name of it? TIA!

 

[faith-hope-joy]

I used the C25K app for my iPhone when I started out last year. There are several apps, but I really prefer this one. The creators are runners themselves and are easy to interact with on Facebook and Twitter. They also have apps for a 10K and circuit training.

http://itunes.apple.com/us/app/c25k-couch-to-5k/id301233668?mt=8