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.
Spark mail me if you want more info.
"It's not how old you are, it's how you are old."
"I am still learning." Michelangelo
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