Author:
LIVE2RUN4LIFE SparkPoints: (457,086)
Fitness Minutes: (162,196)
Posts: 12,233
12/1/14 4:54 P

Hi LINFHALL, welcome back to running and welcome to the Galloway method. To get this most out of this approach, my recommendation is to follow the plan as developed by Jeff Galloway. Choosing the best training pace and related intervals should be based on your current fitness level. The way to determine that is to do a time trial. like a "magic mile" or use the results of a recent 5K, if you have run one at what you think was your best pace.

Jeff has a calculator that you can use to determine training pace and also the recommended intervals to use for that pace. This is based on years of his working with thousands of runners and is a very good place to start.

www.jeffgalloway.com/training/magic-
mi
le/

For a 14 minute mile, Jeff recommends :30/:30 intervals.

Edited by: LIVE2RUN4LIFE at: 12/1/2014 (16:55)
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

471 Maintenance Weeks
0
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PLMITCH Posts: 13,530
12/1/14 11:08 A

I've experimented with various run / walk intervals, and the one that works for me is 2:00 / 0:30. I just set a PR of 58:15 in my 3rd 10K, so it works for me. Having said that, try different ratios and find the one you are most comfortable with.

Patrick

http://www.fitbit.com/user/2C
KRJ7

SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)

282 Maintenance Weeks
0
75
150
225
300
LINFHALL SparkPoints: (16,741)
Fitness Minutes: (10,867)
Posts: 54
11/30/14 7:28 P

Quick history: I started run/walking 10 years ago, even completing a marathon using 5/1 intervals, though I stress fractured my tibia as a result of the race. Due to forced rest, no new goal, meeting my husband, getting married, having kids, etc; I haven't run consistently in about 8 years. I started a walking program last spring and have started run/walking again. Currently I'm doing 3/2 intervals. My goal right now is to take my long run slowly up to 5 miles ( right now it's 3), and complete a 5k under 40 minutes. The question I have is what kind of interval I should use. My original plan was to slowly advance to 5/1 again. Then I started reading all about the Galloway method and really liked the sound of it. Should I continue to 5/1, or try shorter intervals? My current pace is 14 minute miles. All advice appreciated.

SW 256
1% 235.5 - 10-20-2014
2% 251 - 10-20-2014
3% 248.5 - 10-26-2014
4% 246 - 11-6-2014
5% 243.5 11-16-2014
6% 15 pounds by 2-26-2015 (241) - 12-1-2014
7% 238.5 - 12-15-2014
8% 236 (pre baby #2 weight)
9% 233.5
10% 231

Pounds lost: 16.8
0
4.2
8.40000000000001
12.6
16.8
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