Jeff Galloway plan, please help

[fitgirl36]

Hi! I was reading over the JG plan for the half marathon, the finish standing up plan, and I just don't get it. 30 minutes Tues and thurs at what speed? As fast as you can? I have no idea how to figure out the magic mile either. You run that a little slower than your fastest? For example, right now for a 5k I run the first mile at 5.5 then I walk 1/4 at 3.6 then I run at 6.0 for a 1/4mile then walk again run again at same speeds for the 2nd mile then go at 5.2 for the 3rd mile as long as I can then alternate the walk run combo (but usually not at 6.0). So how do I start this plan? Any advice would be appreciated. Thanks!

 

[marathondreamer]

Hi there! I am just starting out running and am using the Half Marathon book by Jeff Galloway. It sounds to me as if you might have a bit of an idea of your average pace per mile. The book has a chart, I think on page 32 (I'm reading it on my kindle so not sure about page #'s), but he gives a run/walk ratio chart.

so if you run a 7 minute mile you should run for 7 minutes and walk for 30 seconds.

if you run a 11:30 to 13:30 minute mile, it should be 2 minutes of running and 1 minute of walking.

That's how I interpret it anyway! Good luck!

 

[lisah0711]

Sounds like maybe you were seeing the plan but not the instructions that go with it.

If you go to this link on the RunDisney site you can click on your particular training plan and the pdf document will give you some more info on how it works. http://espnwwos.disney.go.com/events/rundisney/run-disney-training-consultant/ Also, there are some great videos that you can watch that explain how the Magic Mile works and how to do the cadence and glider drills.

Basically, on T/Th you run at your target pace -- as determined by your Magic Mile -- for 30 minutes. One day you do some drills. Then you do your long runs on the week-end at least 2 min/mile above your target pace.

The nice thing about the intervals is that you don't have to worry about your miles per hour -- just the intervals. How do you know what speed you are running? Are you on a TM? I use RunKeeper on my iPhone to keep track of my intervals. I'm quite slow compared to you and I do 15 seconds running/35 seconds of running.

I agree with MarathonDreamer that the book might help you too. Also there is a ton of great info on Galloway's website www.jeffgalloway.com

Good luck!

 

[fitgirl36]

Really appreciate your responses! Yes I run on a TM that's how I know how fast I go. I'm going to check out the book and website too. Thanks again!