I've not heard of this Galloway method. I use RunKeeper.com fitness classes. They are setup by a runner named Jeff Gaudette. See his site here: http://premiercoachingonline.com/.
The 10k class I am taking is 4 months. From the literature about the class:
"By implementing strides and short fartlek runs at the start of the training, this FitnessClass slowly introduces you to faster paced runs that will help you build the speed and endurance necessary to run at your goal pace. In addition, this FitnessClass also utilizes tempo runs and aerobic threshold intervals to specifically develop the strength you'll need on race day. The tempo runs help lower your lactate threshold, the pace at which you begin to accumulate more lactic acid (the burning feeling in your muscles at the end of a race) than your body can process. By lowering your lactate threshold, you can race faster and run at your goal pace for longer. "
Don't know how this compare to Galloway's approach, but I'm pain free and have seen big increases in my speed.
FYI: I'm just a beginner runner.
Whatever your past has been, your future is spotless!
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