If you are training for a Marathon or Half Marathon, Jeff has books written specifically for these distances. They include all of the info (such as MM) and also training schedules (just to finish and also several time-goals). Marathon, You Can Do It Half-Marathon, You Can Do It
Other books by Jeff are:
Galloway's Book on Running - is his original work Galloway Training Programs Galloway's 5K/10K Running Running, Getting Started
I have not read this one but it looks good Running and Fat Burning for Women
And the one that got me hooked RUNNING UNTIL YOU'RE 100!!!
Vanessa, that is a very interesting factoid indeed. I don't doubt it for a second. I've never used Jeff Galloway's method but I believe many people do something similar on their own if they listen to their body. I know that if I go at a really comfortable pace to where I can enjoy the scenery and keep going for hours (have tried up to 3 1/2 hours) it's about a 13 minute mile for me, maybe even a tad slower if there is uphill involved. When I run fast for me that's about a 9 minute mile (although that I can barely keep that up for a mile) and then I have to take lots of walking breaks in between. It's really interval training, which is not as comfortable as the slow and steady pace, but the training effect is greater.
You can talk to God all you want and that's great, but the changes happen when you start listening to him.
I agree with SEABREEZE61 I used Jeff Galloway's method for my 1st 1/2 & I recovered very well I was walking just great the day of & better the next day of my 1/2 marathon. Here is wishing you the best on your marathon. Happy Spark Running.
Here's an interesting factoid I learned from the talk Jeff gave this past week in Raleigh - he said that he had the opportunity to speak with some of those Kenyan runners we all think of as being running gods. I might be remembering it a little "off" from what he actually said, but I believe the gist was that some of them were doing their training runs at a 4+ minute pace SLOWER than what they'd plan on doing for a race. So if they can run a 5-minute marathon pace, they'd train at a 9-minute mile pace. He said he was even surprised to hear them say that, but that's the trick - even though they might run like the wind during races, they are able to recover at lightning quick speed at the same time.
==++Vanessa from Raleigh, NC++==
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At races I have actually seen people who use the Galloway method to alternate between speed walking and slower "regular" walking. So, you really can use it for any pace, it just depends on your goals are.
The point is to use the breaks to pace yourself, so you can maintain an faster average pace overall. Also for a lot of people it is a good mental break, so rather than thinking about how much farther you have to go to the finish line, you can focus on how much farther you have to go to you next walk break.
"It always seems impossible until it's done" - Nelson Mandela
I use Galloway's training method and I am also a part of his on-line coaching for training for my first HM the end of May.
I want to clarify first that some people say they think use Galloway's method but they really do not. They may use run-walk intervals but they do not follow the time frame and pace guidance suggested by Jeff.
I am a slow runner even during the run part of the run-walk. But I am aware of others that do use Galloway's run-walk method and run a 10 to 11 min mile. Some under 10. I am not so fortunate..... What is amazing from the articles I have read of those who worry that this walking will slow them down - they actually are able to run a marathon or HM just as fast - but the difference is their recover time is much, much quicker.
During the run portion of the run-walk segment the pace can be very very fast (7-10 min/mile) - it just depends on your ability. I love Coach Nancy's phrase - we are each an experiment of one.
If you refer to jogging as SLOW and running as FAST - everyone is different.
Jeff does want people to do their long slow runs (especially high mileage runs) at a slow pace. The pace he suggests is based on how fast you can run a magic mile (another part of his training). And the run-walk ratios are often different than the ratios one might use for a shorter distance run.
Since I am an older runner - he suggests I only run 3X per week so that this older body can recover completely between runs.
On Long Slow Runs - you definitely run slower - about 2 minutes slower than a marathon pace.
On the other shorter runs during the week - you can run much faster if you want.
There is SO MUCH to know about Jeff's methods that - the best way to truly understand all aspects is to read one of his many books.
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