Question on Galloway run/walk pacing

Hello,
Pardon the delayed response. To your first question, I finished the Couch to 5k nine week training plus a couple extra weeks last fall, but didn't enter a race. I just finished week eight of the training a couple days ago for my second time around. I'm following the training schedule, which in the latter weeks is all running except for five minute warm-up and cool-down walks.

I started looking at the Galloway program because I found both last fall and this time that as I got near the end of the Couch to 5k schedule, I wasn't enjoying it as much. Even with a couple extra weeks last fall running 30-35 minutes at a time, it just wasn't anything remotely like "fun". Partly I think I plateaued and cold weather hit, and there went the desire to keep at it, before I pushed through it and could see additional gains.

Partly I think Galloway's method may suit my goals best. I'm not fast and I'm not particularly concerned about that. My last couple runs (28 minute continuous runs) have been at about a 10:30/mile pace and if anything I should probably be going a little bit slower on training runs, just judging by the difficulty level for me. That pace isn't a maximum effort level, but it's plenty for a training run. Anyway, more than increased speed, I'm interested in adding distance. I love to hike, and one reason to run is to increase my fitness level so I can do longer, tougher hikes.

I decided to push myself yesterday and did a 17 mile hike (no running), which even two months ago I would have really struggled with. Certainly it would have taken me a lot longer than the five hours I spent at it yesterday. It started hurting after about three hours and I'm sore as expected, but not too bad. The running is paying dividends already.

I didn't realize there was a Galloway Spark team. Cool. I'll have to check it out.

Hello PATRICK767,

I'm curious -- when you ran the 5K, what was your time? And did you run the entire time? What you will find with run / walk is that you can achieve very similar times as opposed to just running, plus you will be less sore on the day(s) following your runs.

One thing I have not done, and I need to do this, is to run a magic mile. This is covered in Jeff's books, and the benefit is that you'll have a much better idea at what pace you need to run. My marathon training plan has some magic mile training, but I need to set an initial MM so I know what my start point is. Maybe some of the other team members can jump in (assuming you are a Galloway disciple like me). Also, there is a Galloway Spark Team you may want to join (if you have not done so already) and pose some of your questions.

Hello, and thanks for the response. The pacing table I'm referring to is this:

Minutes per mile Run/walk ratio
7 Run 1 mile/walk 1 minute
8 Run 4 min/walk 30 sec
9 Run 4 min/walk 1 min
10 Run 3 min/walk 1 min
11 Run 2:30 min/walk 1 min
12 Run 2 min/walk 1 min
13 Run 1 min/walk 1 min
14 Run 30 sec/walk 30 sec
15 Run 30 sec/walk 45 sec
16 Run 20 sec/walk 40 sec
17 Run 15 sec/walk 40 sec
18 Run 10 sec/walk 50 sec
19/20 Run 5 sec/walk 55 sec

As you can see, for 12 minutes, it suggests running 2 minutes and walking 1. I'm just trying to figure out if the 12 minute pace is the running pace or the combined pace of the run/walk intervals, so the running part would be faster than a 12 min/mile pace. It sounds like it's the combined pace, but I wanted to make sure.

Also, on Galloway's training tables, when it says "30 minute run", should I assume that includes the walking intervals? I would assume so, but it could mean the running intervals add up to 30 minutes and the walking is in addition, so at a 3/1 run/walk pace, the total time would be 40 minutes: 30 minutes of running and 10 minutes of walking. I may be overthinking it though. :)

On training in general, I'm slowly learning. I think that I'm controlling my pace better than I did last fall. I have a tendency to keep looking at my training app while I'm running and trying to beat the pace of the previous run, an urge that I'm trying to avoid in favor of keeping my effort level steady and not overdoing it. Some days will be slower than others and that's okay.

Hey PATRICK767,

Are you referring to a specific Galloway book on the pacing tables?

I can't speak for anyone else, but for me it was all about experimenting with various run / walk ratios to find the one that works for me, and I have found it (at least for today!): 45 second run, 15 second walk. For short races, I can easily approach a 9 minute mile pace. Longer races (HM) -- more like 10:30 / mile pace. For my first marathon this coming fall, I'm aiming for an 11 minute / mile pace.

My training run pace is always slower -- save my energy for the races! And it depends on the weather -- the warmer it is the slower I run.

I hope this helps. Feel free to ask any other questions you may have.

Hi all,
I'm currently finishing up a couch to 5k plan for the 2nd time (I completed it last fall and then sat around all winter) with longer term plans to go for a marathon. I've been reading about the Galloway method and am strongly considering it, but I'm confused about the pacing table for run/walk intervals.

When it says that a 10 min/mile pace should be intervals of 3 minutes running and 1 minute walking, is the 10 minute pace your combined run/walk pace, meaning you should run at a somewhat faster pace than that to offset the walking? Or is 10min/mile your running pace and when you add walking, your per mile pace will actually be somewhat slower?