Using the 3-2-1 method for training this time

[tink2007]

So I'm getting in Princess mode and I'm really excited about our workouts this year.
I don't know if anyone is training this way but if you are a run / walker like myself, you need to try this method.
It works like this -
Start with 3 minutes of a good pace walk
Next, walk as fast as you can for 2 minutes
Last, run a good pace for 1 minute.
Repeat for 13 miles.

My friends and I started this earlier this summer and we really can see results. We actually start with 3-2-1 for the first mile then we reverse the order. To me it is easier but it works either way. We live in the south and our summers are not conducive to long distance running. At least not for me. I hate the heat.
With this training, I don't get as hot or tired. I guess the 3 minutes of slower walking gives your body time to recover and cool down. We actually finish a mile about 15 seconds slower than if we run the whole mile. To me it's worth the extra 15 seconds. Last week we averaged 13.32 minute mile in a 6 mile
workout.

I had planned on starting the Galloway training in October but this has turned out so well I think I will stick with this.

 

[cewait]

IHO it's overly complicated. BUT, if it works, then go for it. What I find happens on race day is that a lot of things fly out the window. With all the beepers and other excitement this may be difficult. I would be curious how a Galloway run walk would work if you tried it in the fall as planned. It may turn out better - or - worse.

Again, we are all an experiment of one. If it works, go for it. Folks used to (some still do) laugh and sneer at Galloway.