Help with Galloway program?

[lenshanem]

I'm looking for Jackie or anyone else who has Galloway wisdom.

Had some questions about the marathon program. I'm looking it over and wanted to make sure I got a few things straight -
two days a week run 30 min - that can be running only, correct? And at any pace?
one day walk - it is vague, any distance and/or any length of time?
one LR - do I have to do that Magic Mile each time it says? For instance, if it says 4 miles MM - can that be just 4 miles doing a R/W instead? Or is the MM really that much different? Or does this mean R/W 4 miles THEN do the MM? If I'm understanding this MM, it is basically to determine what pace you should run your LRs at?

I was thinking about running only (no walking) the two 30 min days, walking how much I don't know for the walk days and for the LRs do a R3/W1. I have tried this combination before and liked it.

What are your thoughts? It looks like I'll need about seven months to do this program? I see there is a 26 mile LR! Do you do this on your training or have you made it shorter?

Thanks!

 

[CarolA]

Didn't do the marathon program, but you have it right on the 30 and 40 minute days. You can run, walk or do intervals. I have done a little of all of the above!

MM is a little different. I have only done one. There's no interval and you run fairly hard. I didn't think I got much out of it, but.... (Generally I missed the sessions where we did one LOL!)

They do want you to do the full distance. I was glad I did on the half as it's kind of a "yes, I can do this" thing to have in your mind as you start.

Good luck!

 

[wfloyd]

I have worked with his plan in the past and I just did the 2 days sometimes a little more than the 40 minutes listed though. I would try to get a walk in but my schedule usually didn't let that happen. Then for the long run, I would do whatever interval/pace I wanted to do for the marathon. I don't think I have ever done a Magic Mile with his plan.

My first couple of years, I kept close to his longest distance and it was nice come marathon day. The past couple of years, I didn't do the distance and could tell a difference.

 

[lenshanem]

Thanks.

The program I'm looking at just has the 30 minute runs twice a week, I don't see 40 anywhere...

I like the simplicity of this program, I just worry if it is enough. Seems like even less than I did with my half programs??? I wonder if I can just do an easy run on that walk day? For my half I ran three short runs and then the LR.

So for the MM I guess I was really confused. So if it says 4 mi MM on the program I can really just do the R/W that day of 4 miles and just skip doing the MM if I want to?

I know this might sound silly, but does doing 26 miles right before the race kinda take away from the excitement of doing it on race day?

Thanks for the help!

 

[lenshanem]

OK, I see. I'm looking at the program to finish. There is also a time goal program that has some longer short runs...

 

[jessily]

I'm thinking about using Galloway's plan for the marathon this year too and also finding it a little confusing. I think I might just use his walk/run techniques and long run schedule and then make up my own schedule/ incorporate Binghams schedule for the weekday workouts. Bingham has 2 runs and 2 cross training days during the week (based on time and increasing as the plan goes on).

I'm not sure about running the 26 miles before race day either. Everything I read and everyone I talked to while training for the half marathon this year said not to go the full distance during training. The way Galloway explains it though makes a lot of sense. So I may just give it a try.

I'd love to hear from others who have trained with Galloway's plan in the past!

 

[wfloyd]

Thanks.

The program I'm looking at just has the 30 minute runs twice a week, I don't see 40 anywhere...

I like the simplicity of this program, I just worry if it is enough. Seems like even less than I did with my half programs??? I wonder if I can just do an easy run on that walk day? For my half I ran three short runs and then the LR.

So for the MM I guess I was really confused. So if it says 4 mi MM on the program I can really just do the R/W that day of 4 miles and just skip doing the MM if I want to?

I know this might sound silly, but does doing 26 miles right before the race kinda take away from the excitement of doing it on race day?

Thanks for the help!

I just looked and saw that it was 30-45 minutes on my plan. I guess I just averaged to 40 and that number stuck with me.

As for doing the 26 miles beforehand, I think I went to 23-24 instead and figured that I could do an additional 2 on race day. I don't think it would have taken away from the excitement because of the different atmospheres between training and the race. Alot of people don't do it just because of the additional time to get the extra miles in.

 

[MouseDogMom]

Confession - after 2 years of running with a Galloway group, I've never actually looked at his official marathon training plans. I can only tell you what I've done, and picked up from listening to Jeff when he's been here. Definitely a minimum of 2 midweek 30 minute (minimum) runs (either all run or run/walk). Any other cross-training is a bonus. Nothing the day before your LR. We did 2 magic mile sessions last season, only as a tool to determine what our pace should be. We did one early on, as part of a 3 mile run, and another about a month later as a part of a much longer run. Instructions were to run at about 80% of your maximum non-stop for the entire mile. Personally, I hate the things and will probably try to skip them this year!

As for the 26 mile LR, Jeff insists that if you've done the distance prior to the race, you won't hit a wall during the race. Before my first half, I had done LR's of 18 miles, and I still hit a wall. For the '09 marathon, my longest run (walk) was 20 miles, and I never really felt like I hit a wall. So much for his logic? I had fully intended to do the 26, but injury got in the way and I was lucky to do 20. I'm one of those who likes to know I can do the distance before I get to the race, but I have to admit, it was exciting when I got to Epcot knowing this was the first time I'd ever done those miles.

If I had it do over, I'd probably try to get in 22-24 miles beforehand, and this year I hope to do the entire Galloway season, so I'll do 26 before my full.

Jackie

 

[lenshanem]

Thanks!

So if I go thru with this this is what I have planned -

2 30 minute short runs (all running) per week
1 30 minute walk per week (Would it be bad to change this to an easy run?)
and then the LR doing a R3/W1.
I looked over the program and I'm thinking I might change that last LR of 26 to 24. A couple weeks before that you do 23. Not doing those MMs.

My only fear is the half program I used twice before seemed to have more going on during the week. It had three shorts runs of various lengths. I really like plans to be easy to follow and this definitely is, but I worry it might not be enough? The weeks seem rather easy leading up to each LR?

I'm wondering if a 5:30 time would be possible doing a R3/W1? I really want to beat Katie Holmes time. My last half was a 2:26 with only a few walking breaks.

I know I'm probably giving this way too much thought since we're probably not even gonna be able to swing this extra trip. I just so want my first full to be at WDW!

 

[scuba diver]

Thanks!


I'm wondering if a 5:30 time would be possible doing a R3/W1? I really want to beat Katie Holmes time. My last half was a 2:26 with only a few walking breaks.

I've done "Galloway" for 3 years now. I started when I injured by ITB by over running. I never intended to run a marathon, but just wanted to find a training method that would help avoid injuries.

However, once I started running with my group I found it enjoyable. Since starting I have run 10 marathons and many half marathons, including 2 Goofys. I ran my last two Disney marathons with Jeff & Barbara Galloway, but that is a story for a different day.

Galloway works for me.

The walk provides enough recovery to keep me strong at the end of the race. I enjoy being strong at the end of the race. During the last Disney Jeff Galloway made the comment that people are mad at us at the beginning of the race because we are walking and then they are made at us at the end of the race because we are running right past them.

Your question is if a 5:30 time can be done doing a 3/1. Yes, if you run fast enough. Your finish time is not determined by your run/walk ratio, but more by how fast you run.

Some examples, my wife did a half in 2:25 doing a 2/1. Some friends did it in3:10 using a 4/1. She walked more, but ran faster.

Jeff and Barbara Galloway run 1/1. We did the Disney in 5:08 & 5:16 for the last two years.

I had a friend that wanted to break 5:00 for the Breast Cancer in February. We ran 1/1 and came in at 4:56. She was a firm believer that she had to run longer to break 5:00, but is now a firm believer in 1/1.

A fellow running in my group qualified for Boston at Breat Cancer running "Galloway" using 4/40s

What interval works best for you....only you can determine that. Don't be afraid of using a short run time. It's about finishing strong, staying healthy and uninjuried, and enjoying the race.

 

[lenshanem]

Thanks Jim for your post. This is helpful info to me.