четверг, 9 июля 2015 г.

Exploring the Galloway Method of Marathon Trianing for beginners and advanced runners

Exploring the Galloway Method of Marathon Trianing for beginners and advanced runners


Exploring the Galloway Method of Marathon Trianing for beginners and advanced runners


Do you ever pass a runner that’s walking and assume they must be injured or in pain? Then a few miles later they pass you…then start walking again…what on Earth is going on?!


You’ve likely heard of the run/walk method, but maybe you’re of the mindset that it’s just for beginners or not for serious runners. After talking to many runners and coaches, I’d beg to differ…so what’s behind this run/walk method that has made it so popular? Let’s take a look…


According to Galloway “Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.”


Important to note this is not the walk once you get tired method, this is the run-walk the entire time method to help prevent that feeling of fatigue. During the walk breaks your body creates endorphins that allow you both mentally and physically to recover.


View all the plans being covered this week.


GALLOWAY METHOD PRINCIPLES


While Galloway is certainly not the first to utilize run-walk, he has made it popular and “acceptable”. Showing that his method of interval running reduces overall impact on the body allowing many people to run farther and/or faster. Here are some keys to this method:


Basic: Every run is a combo of a run followed by a walk interval and repeat


Interspersing intervals of walking and running, you can avoid injury and fatigue


Don’t split up the long run – it’s about practicing time on your feet


Doesn’t promote cross training, except aqua jogging


3 days of run-walk and one day of walking


Very little speed work


One key element of the program is running a “magic mile” to determine the appropriate training pace for your workouts. Perform by running a hard mile and then using this formula {read complete instructions}:


Add 33 seconds for your pace for a 5K


Multiply by 1.15 for 10K pace


Multiply by 1.2 for half marathon pace


Multiply by 1.3 for marathon pace


Run-walk ratio guideline as provided by Galloway {run:walk} in minutes unless otherwise noted.


8 min/mi—4: 35 seconds


9 min/mi— 4: 1


10 min/mi—-3:1


11 min/mi—2:30-1


12 min/mi—-2:1


13 min/mi—-1:1


14 min/mi—30 sec run/30 sec walk


15 min/mi—30 sec/45 sec


16 min/mi—30 sec/60 sec


Utilizing a basic GPS watch like the Garmin 10 can make this process easier. Set your watch to beep or vibrate on each interval allowing you to focus on the run without constantly checking the time.


Resources


Website – Galloway’s website has a ton of information


Book – The Run-walk-run Method by Jeff Galloway


Benefits of adding a walk to marathon training


RESULTS


Pam– I have enjoyed great results using this method. My most recent accomplishment was qualifying for the Boston Marathon on March 16th using the 4/1 run/walk.


Laura – For me, the biggest benefit of Galloway’s method is that it provides structure to walking. There are races where I just can’t run the whole way, but sometimes if you start walking, it’s hard to motivate yourself to go back to running. By providing strict run/walk intervals, you take the choice out of it, and just do what you’re told.


Who Has the Runs – Was skeptical of the program, but decided to test it out with nearly immediate results.


March 05, 2011- Distance: 14 miles, Duration: 2:40:24, Avg Pace: 11:26 {without intervals}


March 19, 2011 – Distance: 16 miles, Duration: 2:46:46, Avg Pace: 10:24 {with intervals}


WHO SHOULD TRY THIS PLAN


Are you a good fit for the run walk method? Here’s a few ways to know:


Bonking repeatedly on long runs


Have hit a wall with increasing distance


Training in very high temperatures {provides body time to cool}


Those not recovering well from long runs


Newer runners looking to build confidence


Senior runners concerned with overuse injuries


Heavier runners needing to reduce impact of running


Anyone feeling high fatigue throughout training


Exploring the Galloway Method of Marathon Trianing for beginners and advanced runners


Who shouldn’t try this plan? Realistically it can work for anyone, but if you are really focused on a time goal it may be mentally much harder to stick to the training. Additionally runners like myself who find that walking some encourages them to walk more might also be side tracked with this method. While I have definitely found it helpful in the Florida humidity, it’s not a method I could use daily.


Contributors


Laura Skladzinski has completed over 100 marathons across the country. Her philosophy of training/running is that you have to adapt to what works for you, and if your plan isn’t generally enjoyable/sustainable, you need to pick a new one.


Pam of www.werundisney.com has been running for almost 4 years and in January completed the Dopey Challenge ( 4 races in 4 days including a 5k, 10k, half and full marathon) at Walt Disney World to celebrate her 60th birthday with my daughter.


Have you tried the run/walk method?


What advice would you give someone considering it?


Other ways to connect with Amanda


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Original article and pictures take http://www.runtothefinish.com/2014/07/galloway-method-run-walk-marathon.html site

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