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SOULE_SURVIVOR's Photo SOULE_SURVIVOR Posts: 2
10/26/15 8:25 A

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Thank You Ladies for all the help !! It makes much more sense now. I greatly appreciate all the help!!

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10/20/15 9:16 A

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Hi and welcome to the team.

As Marsha says, the short runs are by time, not distance. The long run is the key run that develops stamina as you gradually increase the distance of that run. It is important to allow your body time to recover and strengthen itself in the week separating the long runs. It is during recovery not during the run itself that you get stronger.

Here are my responses to your other questions.

Once I complete a long run on a Saturday do I use that distance for the following Tuesday, Thursday training days??

No, follow the training plan to run long runs only as called for. It takes time for your musculoskeletal system to adapt to increasing distance. Rushing this process will lead to overuse injuries.

My last question is how do I know when to change my ratio to increase my time on my feet?

Changing your ratio does not change time on your feet. Time is time. You are adapting your body to the pounding that running gives it, and you don't have to run fast to accomplish this. You should run periodic Magic Miles to determine the best ratio for you to use in your long runs.

If I only run for 30 minutes I don't see how it is possible to work up to 6.5 miles.

You work up to 6.5 miless via the long run in your plan.

Good luck and have fun!

Catherine

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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (327,928)
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10/19/15 7:35 P

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I ran the Disney Princess in 2014 and it was lots of fun!!

You have a "to finish" goal, not a time-specific goal which is what Galloway recommends for everyone for their first half marathon. Your Tues-Thurs runs don't have a distance requirement, just 30 minutes. I usually do a 10 minute walking warm up and 10 minute walking cool down (per his Running Until You're 100 book, but I'm 66 years old -- you may be able to get by with less warm up and cool down) and I use 30:30 for the 30 minute run.

By the way, I find it helps me to be a little flexible on that Tues-Thurs. I do Mon-Wed, Mon-Thurs, or Tues-Thurs depending on my schedule for the week. I always have a day between runs.

The Galloway training schedule I use has a long run every other Saturday and on alternate Saturdays, a few miles less.

Best wishes for a great half marathon!!



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SOULE_SURVIVOR's Photo SOULE_SURVIVOR Posts: 2
10/19/15 3:29 P

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I have started training for the Princess 10K that will be held in Feb.2016. I am using the Galloway R-W-R Method. I have no prior running training under my belt and am finding his training plan for my race very confusing.

The training plan calls for 30 minutes on Tuesday and Thursday and a long run on certain Saturdays. Am I suppose to run a specific distance on Tuesday and Thursday or just do a 30 minute run using my current ratio??

I am currently using the 30sec / 30sec ratio, I just ran 2.5 miles in 42 mins. There is a pacing requirement of at least 15 min.per mile for the race and I want to make sure I have plenty of time to stop for characters along the way.

Once I complete a long run on a Saturday do I use that distance for the following Tuesday, Thursday training days??

My last question is how do I know when to change my ratio to increase my time on my feet?

If I only run for 30 minutes I don't see how it is possible to work up to 6.5 miles.


Any and all clarification would be greatly appreciated

Edited by: SOULE_SURVIVOR at: 10/19/2015 (20:43)
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