We have a Galloway training group that meets in my town weekly. I have been running 5Ks and practice runs up to 9 miles with no walk intervals. But I'm having some trouble with my lower back and one hamstring, so I may try it. I am 62 years old and just started running 8 months ago.
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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.
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I did a running clinic with Jeff Galloway last year and at the time I was running 1:1 intervals, down from 3:2. I found the 1:1 intervals had dropped my 1/2 marathon times by more than 30 minutes in some cases! I was injured at the time of the clinic and Jeff talked about trying everything from 15 sec:45 sec all the way up to 1:1 as I recovered... I guess the 30:30 would fall in there too... I didn't, but I think there is no interval too small if it keeps you running comfortably and injury free!
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I finally got time to visit Galloway's site last night. I've been researching different methods and programs that may help me to keep running and avoid injury. I am thinking that this may just be the one. I'm going to order one of his books and check it out.
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