RunDisney Galloway Plans

[sap1227]

I am very (im)patiently waiting for the Galloway Plan for the Full Marathon to be back on the Disney Site, does anyone remember around when it was available last year. If I remember right (and it is likely that I am wrong) the training starts in early July so I am ready to start penciling in my runs on my calendar

Thanks!

 

[cewait]

I am very (im)patiently waiting for the Galloway Plan for the Full Marathon to be back on the Disney Site, does anyone remember around when it was available last year. If I remember right (and it is likely that I am wrong) the training starts in early July so I am ready to start penciling in my runs on my calendar

Thanks!

Just type in RunInjuryFree.com. There is a link on his page to his plans. Yes, they are generic but still get you to the race. As I recall,his plans start around July 4th weekend.

 

[johde]

Just type in RunInjuryFree.com. There is a link on his page to his plans. Yes, they are generic but still get you to the race. As I recall,his plans start around July 4th weekend.

Coach, I know he has some plans on his web site. But, I think they are from an older book. This Website has links to last years plans. I would expect them to be very similar this year. The only major difference would be factoring in DL and W&D half marathons. He tries to make sure they show up on a long run weekend.

 

[fashionista311]

whoa, the training plans begin july 4th for disney? that seems rather early...my 18 week window for new york begins july 4th and that race is 2 months ahead of disney

 

[johde]

Jeff has both 18 and 26 week programs for the WDW marathon.

 

[sap1227]

Thanks for the links! That gives me a good place to start (I looked at it about a million times before they pulled it from the site, I should have had it memorized!)

The 26 week plan last year started on July 6th, so hopefully Disney will get them on their site soon!

Thanks again!

 

[hungrygreenhippo]

Coach, I know he has some plans on his web site. But, I think they are from an older book. This Website has links to last years plans. I would expect them to be very similar this year. The only major difference would be factoring in DL and W&D half marathons. He tries to make sure they show up on a long run weekend.

Thanks for the link! I'm trying to look at as many training plans as possible right now to come up with something for my first marathon in November. Very helpful!

 

[smileyk8]

I was just wondering how many of you have run up to 29 miles before a marathon? I usually struggle with injuries to get up to 20 miles, never mind 29! Hoping to have a new way of training once my stress fracture has toddled off!!!!

 

[cewait]

I was just wondering how many of you have run up to 29 miles before a marathon? I usually struggle with injuries to get up to 20 miles, never mind 29! Hoping to have a new way of training once my stress fracture has toddled off!!!!

That is exactly why I do not follow Jeff's plans. There is no need for the average experienced runner to go beyond 16-20 miles if they also have a fairly intense midweek regime. I have not run a training run any longer than 16-17 miles since 2005 - and I have run injury free since I stopped the craziness (with the exception of the stress fracture that was the result of hopping up on a curb at mile 4 of the 06 half). Jeff's newer 'experienced' runner plans have 4 20(+) runs. Meanwhile the midweek runs continue to be junk mile runs. - a junk mile run is one in a training plan that has little of no guidance or purpose.

If you goal is to finish or just improve from your last marathon, I would suggest capping the plan out at 18-20 miles. Still 4 20 mile runs is a lot, especially if carrying a little extra weight or if you are experiencing a structural issue or overuse injury. If there is any improvement desired, turn the two 45 minutes runs into hill and tempo/interval runs.

So why run 26 in the beginner plan or 29 in the experienced plan?

First for beginners, there is a lot of fear today thinking that I will run 6 miles further than my longest training run (or 10 miles for me). Long distance running has a huge head component and the simple answer is to run 23-26 miles to alleviate the fear factor. When talking one on one, if that component is a huge fear, I will push a newbie up to 23 on a long run just to get past some of the fear...then it becomes a question of runner 3 extra miles and anyone can do that, right.

Now on the experienced side, the old school training model used overdistance training as a staple of endurance running. The thought was that one would train 33-35 mile long runs, 100+ mile weeks and then race day would feel easier and one could push performance higher because the race distance was shorter. If you were aiming at an age group medal or Boston, I would consider this but I would also point to to the Hanson Running Plans first.

Hope this was not too rambling and helped. Coming off a 6-8 week injury I would not worry at this time about the end game. If Jeff's plans work well for your lifestyle and schedule except for longer runs, simply substitute the following ... on his 20 mile run 16. On the 23 mile run 20. 26 only go 16 and on the 29 go 20. Also, think about adding a hill workout as one of the 45 minute runs. The benefits are tremendous... strength gain, near anaerobic work for better cardio capacity and lower stress than a simple run.

 

[Saylan]

Coach, I'm still learning a bit about the plans that involve more than basic flat running and I train mostly on a treadmill due to access in my area. Is there a good way to simulate a hill training run on the treadmill? I tend to do the run/walk method adjusting my treadmill pace so would I simply adjust the height the same way?

 

[smileyk8]

Thank you so much for your considered reply- really appreciate all input and your reassurance that it's not just me who sees running 29 miles as over the top. I'm not aiming to hit a training plan straight away as am still nursing cuboid stress fracture from running London, but feel like I need to do something different when I do. I'm in the 'acceptance' phase apparently

 

[FFigawi]

Coach, I'm still learning a bit about the plans that involve more than basic flat running and I train mostly on a treadmill due to access in my area. Is there a good way to simulate a hill training run on the treadmill? I tend to do the run/walk method adjusting my treadmill pace so would I simply adjust the height the same way?

I'm not Coach Charles, nor did I stay in a Holiday Inn last night, but here's a good workout for hills on a treadmill. I have it bookmarked from a Runner's World article many years ago and still find it useful on those days when I can't get outside to run. If you don't like this one, or don't want to have to think about pushing buttons every two minutes, most treadmills today will have a Hills option that will give you random hills during your run.

Runner's World Hill Workout
Warm up for 10 minutes, then set the treadmill at your approximate marathon pace. (If you've never run a marathon, estimate your marathon time by multiplying your typical 10-K time by 4.65.) With the treadmill elevated 1 degree, run for 2 minutes at marathon pace, then elevate the incline to 2 degrees and run for 2 minutes. Next return to 1 degree for 2 minutes, but then climb to 3 degrees for 2 minutes.

Continue in this manner, raising the grade on every other 2-minute repeat until you've reached 7 degrees (the inclination pattern is 1-2-1-3-1-4-1-5-1-6-1-7). If you feel exhausted before you reach 7 degrees, stop, and don't let it worry you. Try the workout several more times and you'll develop the ability to handle the hills. Finish the workout by running an easy 8- to 10-minute cooldown.

 

[cewait]

Coach, I'm still learning a bit about the plans that involve more than basic flat running and I train mostly on a treadmill due to access in my area. Is there a good way to simulate a hill training run on the treadmill? I tend to do the run/walk method adjusting my treadmill pace so would I simply adjust the height the same way?

First of all, flat runs on a treadmill should be at 1-2% incline to help offset the motor effect and the lack of wind resistance.

Now in addition to the workout that my capable assistant John posted here are a couple more.

Note these may seem advanced but in a course I taught at the club these are the two beginner profiles. Trust me, you will want to walk off and ditch these workouts but I have put a morbidly obese, smoker, couch potato through them. He would call me every name he could think of ... well until he ran out of breath.

Hill Strength - once a week

This is a hill workout aimed at hitting the glut ham complex while pushing up aerobic capacity. At the end you should feel this in your butt. As with all treadmill work - DO NOT hang onto the rails. Head up, shoulders back and relaxed and nice deep breaths.

5 minute warm up at a comfortable pace @2%
From 5:00 to 7:00 raise the elevation to 6%
7:00 to 9:00 - 7%
9:00 to 11:00 - 8%
11:00 to 13:00 - 9%
13:00 - 15:00 - 10%

Then repeat 4 times making five intervals.

As you roll into 55:00 set the mill onto 2% and warm down for 5 minutes at a walk.

Ideally one would set the speed at a pace they know they can make the 10% segment at and then never touch speed once you hit 6% the first time. In practice, I have to play with speed unless I have diligently been working for about 2 months.

Effort - Almost hard to hard in the first interval while being able to say 5-7 words per breath - decreasing to hard to very hard at the 8-10% elevations and only able to say 1-3 words per breath - but you still feel like you can continue knowing that there is an end. On the remaining intervals you may get to the 1-3 words per breath earlier than the first; that is expected. It is also expected that the 4th and 5th interval you may not recover much at all from the 1-3 word effort.

This is a tough workout and you may only be able to do only a couple of intervals. Even if that is the case, pull back on speed and complete the workout. Once you are capable of doing this with little issue an advancement is to do intervals 2 through 5 at elevations 8, 9, 10, 11 and 12. Simply come back to 8% and not 6% on the start of interval 2.

Hill Intervals - one of several but this is a playful pyramid set of intervals. Do this two days later (if the first one is Tuesday do this on Thursday)

Intro is the same - DO NOT hang on.

0:00 - 5:00 Warm up at 2%
5:00 - 8:00 6% incline at a speed that will feel hard and put you in a 3-5 word per breath effort.
8:00 - 9:00 2% revcover
9:00-12:00 7%
12:00-13:00 2%
13:00-16:00 8% - speed and effort at very hard but still manageable 1-3 words per breath.
16:00-17:00 2%
17:00-20:00 8%
20:00-21:00 2%
21-24 7%
24-25 2%
25-28 6% - speed and effort similar to the first 6%
28-29 2%
REPEAT the Pyramid

From 52:00 to 57: - warm down 5 minute at

 

[johde]

Thank you so much for your considered reply- really appreciate all input and your reassurance that it's not just me who sees running 29 miles as over the top. I'm not aiming to hit a training plan straight away as am still nursing cuboid stress fracture from running London, but feel like I need to do something different when I do. I'm in the 'acceptance' phase apparently

Having listen to Jeff speak several time on Youtube and various Podcasts, his official line is research has shown that people "hit the wall" right about the length of their longest training run in the past 3 weeks. By training up to 26 miles you'll never "his the wall". He's also shown a correlation between going 29 miles in training and improvement in time.

The couple of other things to remember about Jeff's is, at least in the "to finish" plans the long runs are the bulk of the training. All of the other training runs are fairly short. Jeff also suggests running your long runs at least 2 min. per mile slower than "goal" (based on you mm), and adjusting your run/walk ratio accordingly. So, you could be going from doing 4/1 to doing 2/1. I'm thinking those longer runs are to get you more running time, with more frequent walk breaks in between.

 

[paxsarah]

Having listen to Jeff speak several time on Youtube and various Podcasts, his official line is research has shown that people "hit the wall" right about the length of their longest training run in the past 3 weeks. By training up to 26 miles you'll never "his the wall". He's also shown a correlation between going 29 miles in training and improvement in time.

The couple of other things to remember about Jeff's is, at least in the "to finish" plans the long runs are the bulk of the training. All of the other training runs are fairly short. Jeff also suggests running your long runs at least 2 min. per mile slower than "goal" (based on you mm), and adjusting your run/walk ratio accordingly. So, you could be going from doing 4/1 to doing 2/1. I'm thinking those longer runs are to get you more running time, with more frequent walk breaks in between.

I will add the anecdotal evidence that for my first marathon this March, I ran JG's beginner plan with a 26-mile long run, and never hit the wall.

I think your second point is well taken, as well. At least for the Galloway plan I followed, the vast majority of the weekly mileage is in the long run. It makes some sense that if your runs during the week don't add up to a lot of miles, the long run may end up being longer than in a plan that has more weekly mileage. I'm planning to use a tweaked Higdon plan for my fall half and the January Goofy, and my longest weeks include a long run of only 20 miles, but total weekly mileage in those weeks of 50 miles. In contrast, my highest week's mileage on the Galloway plan was 36 miles.

 

[johde]

I'm listening to "the extra miles Galloway edition" podcast. And in the current episode (episode 6) Jeff discusses his logic behind going 26-29 miles in training. It starts about 24:00 into the podcast if your interested.