Using Galloway's method for TOT 10-miler?

[walkdmc]

I'm registered for the TOT 10-mile run in Sept and have been using a Jeff Galloway 10K app to train (I know 10 miles doesn't equal 10k). I'm currently on week 3 of the training app. It's similar to the written JG training program I got off the runDisney site. The app lets me set my run/walk ratio and I currently have it set at 3 min run: 1 min walk. However, on his runDisney program his recommended ratios have one running less than 1 minute before a walk break, even towards the end of the program.

I've done several 5Ks and if I run less than 2 minutes, I feel like I'm not moving. I can't imagine running only 20 seconds then walking 40.

Has anyone used longer run/walk ratios while using JG's program and how did you pick your ratio? My current pace is 14-15 minutes/mile and I average 2 miles on a short run day and 4-5 on a long run day. I'm off to do a 5-mile run today but I'll check back when I'm done.

Also, if any TOT training novices want to share your progress I'd be grateful. I've been running off and on for a year, cross training for 1.5 years. I've lost 35 pounds in that year and brought my resting heart rate down from the high 80's to the mid-60's. I couldn't run a 1/4 mile when I started but can now run 3 miles nonstop. I think the walk breaks during a run have helped me progress a lot.

 

[cewait]

There is no scientific reason for Jeff's ratios. They are different today when compared with the 1990's and I would expect them to be different in the future.

We are all an experiment of one and what works for me or Joe and Sally may not work for you. For me the goal is to extend the run time out as long as one can and not get too huffy puffy as the training run nears its conclusion. For simplicity sake, keep the walk at one minute. You know you can do a 2 minute run, so why not start there and then see if a 3 or 4 minute run works over the next few weeks. I am thinking at your pace, you will be between a 2 and 4 minute run in the end but you may find your wind.

I would also make the weekday runs a little harder the "run for 30 minutes" Look to do some interval speed work or a few hill repeats. I think that you will see you average pace fall and your run ratio increase with the added strength.

Finally, you are focussing on one of the best statistics in your fitness quest. Resting pulse is by far a barometer that will help you measure endurance progress. It's better than inches, weight and body fat. Your drop is a great drop. Not sure but if you are female, the average RP in America is in the upper 70's to lower 80's (low 70's for men, just in case); so look how far you have gone. Just as a frame of reference, when I am at my fittest, I can submarine my RP to 38-39; while driving to cycle class in the early morning. Pay attention to the RP. If you notice a spike one morning, then look at what happened the day before. If you partied, eat poorly or are getting sick, the RP will go up a few points.

 

[walkdmc]

Thanks!

I will add interval speed runs to my weekday runs. I had a feeling they were too easy since I actually looked forward to them, lol.

 

[poohbear8]

There is a thread of people who are training for the ToT here. Come join us there. I have found many people who are willing to offer support and answer questions.

Here is my story:

I am still a new runner. My first race was the Royal 5k in Feb. I did the C25k program after seeing the marathon runners during my anniversary trip in Jan. DH was nice enough to fly me back for the race. I had 6 weeks to train, but went from not running ever to running the whole race nonstop, which was not planned, but the photo lines were too long, so my buddy and I just kept going. (just under 14 min/mile, which was the fastest I had ever run) I had run the 5k on my treadmill nonstop, but at a slower pace (15:15/mile), I knew I could do it.

I stopped running when I got home...life got in the way. I started with Jeff's ToT training May 29th. I started with the beginner program and quickly found I had not "lost" as much as I thought I had and the beginner program was too easy. I train on the treadmill during the week and my long runs are outside. I downloaded his 5k program when it was offered for free and was using it. My ratios were 30/45, but since I had "increase my speed" as my goal, he had me running faster than I ever had done before.

I've been struggling to figure out what ratio/speed works on my long runs. His program threw me when after a few ratios he said to run 400 meters, which was more than I could do at the pace the music was at. I finally got to about 300 meters, walk some, then finish the rest running, until the walk break. I have also learned I can slow his pace down on the app, which has helped some. I do a little over 2 miles on Tues/Thurs and follow his suggestions for the long run, which up until this week added distance. This past weekend he dropped it back to 3 miles, which was nice since it was so hot!

Last week I bought his 1/2 marathon app, mainly because he had added the 1/2 mark. I run on a bike trail and I had gone way over my long run two times since I didn't know when to turn around. The distances don't match the ToT training guide, but I try to find one that is a little over what he suggests. Since I started using the 1/2 app, I went ahead and upped my ratios to 1:1, even on the treadmill at the faster pace, so I see progress. I just struggle to know if I am going about this the best way.

I have a 10k race in the end of July that I hope will be a good time to move me up in the corrals. I am really trying to increase my speed now. During the ToT race, I plan to stop for pictures! I hope by then I have a ratio of running longer, with a shorter walk break, but will be ok if I have to stay at 1:1. This week I am adding some intervals and hills to see what that does.

 

[johde]

Hi - Sounds like you're off to a good start. I'll agree with coach that we're all an experiment of one. That being said, I've found Jeff's ratios work pretty well as a starting place for me. Including my time walking, I've been doing distance events for a little over 3 years at this point.

I trained for a year as a walker for my first half marathon. I started out with Hal Higdon's 10K walking program to train for my first 10K in preparation for the half. I then switched to John Bingham/Jenny Hadfield's "Marathoning for Mortals" half marathon walking plan. Finished my first Half Marathon in 3:28, the Course limit in Cleveland was 3:45 so I wasn't in risk of being swept.

Towards the end of that plan, I started adding some running and started using Marathoning for Mortals walk/run plan. That plan starting with 1 min walking and 4 min. running and built to 2 min. run/3 min walk. But when it came time to bump up the run to 2 min. I had trouble but I could cut the walk breaks to 2 minutes. I did my Second half Marathon doing run 1/walk 2 and finishing in 3:07:42. It was at that time, I notices my ratio was just about double what Jeff Recommended, run :30/walk 1:00.

I started incorporating Galloway's training methodology for my 3rd half marathon. It was during the winter so I wasn't able to follow it precisely. I also experiments with doing intervals by Distance. The first part of the course was hilly so I started run .07 mi(Aprox :45)/ walk 1:10, Jeff doesn't recommend walking over a minute but I was still transitioning for Bingham. Once I got past the hills, I transitioned to run .09 mi (Approx 1:05)/walk 1:00 I finished that race in 2:51:02.

For my 4th Half Marathon (Disneyland half), I training using Jeff Galloway's Goal Time plan. I also experimented at this time with shorter intervals. As it turned out, race weekend was warm. I started out doing run :45/walk :40 from the start and through the park. I wasn't doing too bad and at mile 5 transition to run 1:00/ walk :45. Big mistake, between the heat, the sun, and flying in the day before running around with packet pickup, I bonked in mile 11 and ended up walking for 2 miles before being able to start something resembling a run across the finish line. I finished in 3:11:31. I know it was mostly the heat because the training for that half led to a string of 3 PR's in 5K's and 4 milers in Nov/Dec.

My most recent half marathon was this May. Once again I trained with Jeff Galloway's Goal Time plan. Training was going great but once again weather struck. Not as bad as Disneyland but Still 65 degrees but the worst part was near 100% humidity. I ran a much smarter race than Disneyland and finished in 2:52:45. Not a PR but close.

Sorry this post got a little bit long, but my main point other than encouragement is to experiment. Try out different things. During the week, try longer intervals as well as shorter intervals. Right now, I run faster with intervals and the longer the race, the shorter the intervals. I've done a 5K without walk breaks but it was 2:30 slower than my PR set a month later with walk breaks. When I ran without walk breaks it was a PR by 2:30 for my prior PR with walk breaks. So, between cool weather and training for Disneyland I had cut 5:00 off my 5K time.

 

[walkdmc]

I completely understand the issue with the heat! I ran outside last night in 82 degrees and high humidity. I was only able to run 2 min. at a time and really looked forward to the walk breaks. Breathing was tough in that heat and humidity. Before that I was running 3 min./walking 1min.

Needless to say I didn't run intervals. I may experiment with those <1min. run intervals.

 

[poohbear8]

I don't want to hijack the thread, but thank you Jeremy for your post! I found the info very helpful!! I'm still trying to find what I like, but am training with Jeff's programs. I did the c25k program for my first 5k and ran it nonstop, which was harder than I expected, nor planned for. Your info gave me some real examples and ideas of what I might try.