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11/4/13 7:19 P

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C, on my first 5K, I really wanted to run the whole route. I trained by using the run/walk method, not knowing Galloway at the time. I trained 3 months prior to my first race and looking back at the stats, I was averaging 13 min miles. My first 5K, my pace was 11:00. I was real happy with that, and I finished without one walk. It was not an easy race for me. I wanted to walk, but pushed myself.

It is ok to take a walk break. The recovery benefit is incredible. I have been able to lengthen my runs based on this method.

Now for my first 10K, I really wanted to run the whole race again. I took Galloway's advice and did a 2:30 run with a 1:00 recovery "shuffle" where I slowed my pace by 60 seconds for 1 minute. I clocked a 10:59 pace and ran the whole route. I was very happy with this. I was able to finish strong, and I passed some runners the last half mile (just as Galloway promises). This race was the easiest race for me to finish to date. So I know my fitness level is improving.

To gauge how far I have come, I just finished a 4 miler at a 10:18 pace. Big improvement from my first 5K just 5 months ago. I am amazed I was capable of doing this. So this did not happen over night. I had to be very smart about training, cross training, and recovery.

I do mix up my training methods. I do not use the galloway method 100%, but on long runs, I most definitely do.

Just do not jump the gun and run a pace with the front runners, as it will burn you out at mile 1. Find a pace that works for you. My first race, I was running on adrenaline, and always checking my breathing. I did go out too fast, but checked my watched and realized I was running at a 9:30 pace and slowed after the first qtr mile. It is real easy to do, so runner beware.

Most of all, have fun, believe in yourself, listen to your body. Good Luck!

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
11/4/13 11:48 A

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OK, if you don't want to completely eliminate walk breaks, just run a short race without them, then I'd recommend that you follow Jeff's advice to rehearse your race strategy during training. It's not wise to try something in a race that you've never tried in training.

I don't know how long your walk breaks currently are (one minute?). The idea behind C25K still applies, i.e. gradually reduce the length of the walk break during your shorter runs leading up to the race. Run at least one training run of race distance without walk breaks.

Another approach is to gradually start dropping walk breaks towards the end of training runs, i.e. keep normal walk breaks at the beginning, but drop them in the last mile, then drop them in the last two miles, then drop them entirely. Either approach can work, it just depends on how your body responds.

You will also need to figure out, prior to the race, what the pace is that you can maintain without walk breaks. Going out too fast in a race is always a problem, but particularly so if you aren't going to give yourself any breaks. Rehearse your pacing prior to the race.

If your goal is primarily to run 5K without stopping, it's probably best to plan on running it at training pace.

Edited by: LIVE2RUN4LIFE at: 11/4/2013 (11:51)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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TRIXIETEXAS's Photo TRIXIETEXAS Posts: 478
11/4/13 11:20 A

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I have been using the Jeff Galloway 5K app. I tried C25K before I did Galloway, and I didn't like it, mostly because the jump from say, a 5 minute run to a 20 minute run was very sudden, it didn't seem like there was enough working up to that.

I like Jeff's program with walk breaks, I just feel like a 5K without needing a break yet is a reasonable goal. I can't imagine ever wanting to do a half or full marathon, but if I did I can guarantee you I would be taking walk breaks!! Lots and lots of them!

Jeff's program has taken me from not being able to run to the end of the block to running a full mile without a break, and running 5 miles with run/walk. And taught me to LOVE running! Me, the girl who always hated running and couldn't make it all the way around the track in school.

I'm a FIGHTER!
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Christina


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
11/4/13 10:58 A

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Everyone has different goals. If running a 5K without walking is one of yours than go for it.

For me, I will probably always use walk breaks because I focus not on running straight, but on maintaining a good pace for a given distance. I can run longer and at a faster pace using walk breaks.

Jeff's 5K and 10K books include walk breaks for both training and racing. I am unaware of any apps or training plans available that would help with the transition. Natalie's suggestion of C25K is a good program. I think Spark has a similar one.

For me..... walk breaks are key to remaining injury free and promoting faster recovery.



"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
11/4/13 10:56 A

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I agree with Nat. You need to train the way you want to race. If your goal is to race without walk breaks, you are best served by following a C25K process where you gradually reduce, then eliminate the walk breaks during training.

As Cindy mentioned, training for a marathon, i.e. doing lots of really long runs, can also prepare you to do shorter runs without walk breaks. But I'm assuming for purposes of this discussion that you aren't yet ready for 20+ mile long runs.

What training plan are you using to prepare for the race?

Edited by: LIVE2RUN4LIFE at: 11/4/2013 (11:01)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
11/4/13 10:50 A

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As Natalie said Jeff Galloway is all about using walk breaks so you can run further and reduce the possibility of injury. His program probably has more advantages when your running half or full marathon. I mostly use walk breaks, but I have done a 5k without walk break. No particular training. Just needed to increase my fitness and learn pace for straight running. The run is slower without walk breaks .

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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April 7, 2013 Go St. Louis Half Marathon 2:05:55
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NATPLUMMER's Photo NATPLUMMER SparkPoints: (342,925)
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11/4/13 10:39 A

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The whole point of the Galloway method is to use walk breaks.
If you want to build up without them, the you might want to try the C25K program.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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TRIXIETEXAS's Photo TRIXIETEXAS Posts: 478
11/4/13 10:33 A

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Hi All!

I really want to get to the point where I can do a 5K without needing a walk break. I can run a full mile before the break. Mostly I do the 4:30/:30 ratio right now though. Any suggestions on a phone app to use or how to make the jump using Jeff's 5K app?

Thanks!

I'm a FIGHTER!
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