Galloway 30 minute days...What's the goal?

[purplekicks]

I have been run/walking for 2 weeks now. Starting this week I am doing the Galloway chart. I am comfortable with 30 sec run 60 sec walk and go about 2.75 miles per 30 minute session.

My question is: The farther I go into the training, is the goal on the 30 minute days to increase speed or to increase running time until I am running for 30 minutes? I read all his info and it just says maintenance runs.

 

[StayCool]

I think the main idea is to do both. Yeah, not very helpful. I would try to lengthen your intervals so you are running more and walking less. Speed will likely come with the more runs you have under your belt. Just remember to stick with what feels good and don't push too hard or too fast.

 

[Radiorox]

They are maintenance runs for you to improve running form. Those days you can do Cadence drills and acceleration gliders. (Search Jeff Galloway on YouTube he talks about both).

He says 30 mins because it's an easy enough chunk of time that anyone can do in the middle of the week.

With the Galloway, the goal is not for you to run continously, in fact he stresses that walk breaks need to start from the beginning of the race to prevent injuries.

I use the maintenance runs to toy with my ratio. I've run 1 min walked 30 and that worked well in colder weather but, when hot and humid, I go to 30 sec run 30 sec walks. I also run the maintenance runs a little stronger than my Saturday's.

You said you have a chart. Did you download one from the training plans on the Run Disney site? The plans have some snippets of info before the schedule starts. Also check out Galloway ' s site. Good luck!

 

[wilkeliza]

There is no real "goal" on the 30 minutes runs. They are just maintenance runs to make sure you don't slip back. You will be able to figure out how far you should be running in that time based on what your average speed is in the longer runs. If you are planning for a runDisney event you should be doing at least 2 miles in that time to make sure you are well under the 16 min/mile requirement.