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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
7/10/13 7:01 P

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Hi!!!

I did not read everyone else's comments, but this is what I can determine.....

If this is your first HM - then just to finish is a good goal.

But I also plugged in some Magic Miles into Jeff's race prediction calculator so that I could come up with an 11:30 5K....

Based on this.... you HM paces should be:

Training Pace: 15:18 pace
Race Pace: 13:12 pace

Jeff suggests an interval of: 30:45 to achieve a 15 min/mile pace for long runs
Jeff suggests an interval of: close to 1:1 for a 13:00 min/mile pace

If it were me I'd stick with the 30:45 for your training runs and see if it is close to the 15 min/mile pace. Remember you cannot run too slow on long endurance runs.

I'd experiment with an interval that feels comfortable for a faster pace, but I don't know if I'd try to maintain the suggested race pace for my first half marathon. The first one is just to get a feel of the distance so that the next time you can have a more "perfected" training plan.

Too many runners think that they have to be as fast as they can be all the time. This only leads to injury.....

Have fun!!!

"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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7/10/13 3:45 P

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If your overall goal is to run/finish a half marathon, I would start with his half marathon book: "Half Marathon: You Can Do It."

Check out your local library. Mine has a lot of the Galloway books.

Catherine

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

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2BACOWGIRL Posts: 33
7/10/13 3:11 P

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Thanks for the input ladies. What book you you recommend to be read first?

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7/10/13 2:46 P

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Hi 2BACOWGIRL. I know that it sounds counter-intuitive, but your average pace is affected more by your basic running physical condition than your ratio. People think that if they increase their run to walk ratio, they will get correspondingly faster. But not unless that faster pace is one your body can sustain. If not, your brain will compensate for the longer run by slowing it down a little and the average pace will still be the one your body can sustain.

That's why it's tricky to select a pace based on how fast you "want" to run (i.e. the pace required for a cut off time, for example). You are far better off doing some sort of time trial, like a magic mile, to determine where your fitness currently is and chose pace / intervals based on that. Consistent training will help you to speed up. Running too fast right now (and "too fast" is relative to your own fitness not some arbitrarily selected pace) won't increase fitness any faster and can actually have the opposite effect by, for example, tiring you out before you've run the required distance. Or leading to overuse injuries.

I encourage you to do a magic mile if you haven't already and review Jeff's recommendations for pacing and intervals based on that as a good starting point.

www.jeffgalloway.com/resourc
es/gallrac
epredict.html


Edited by: LIVE2RUN4LIFE at: 7/10/2013 (14:49)
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
7/10/13 2:34 P

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I'm not familiar with the app. Does it have you run a magic mile at some point. Do you have any of Jeff's books.

So the first thing I tell person is that Jeff's books really helped me understand his method.

I use some variation of 3/1 to run about a 10 minute mile. I've tended to shorten my walk time and use 1 min run/ 20 sec walk for many runs. For a long distance slow training run I shorten the run

At the half marathon distance I don't find myself any faster if I drop the walks,

Cindy or Trill
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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,269
7/10/13 2:01 P

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Experiment. Try shortening the ratios. I train at 1/:30 part of the time, but don't hesitate to change it to 40/20 or 30/30 when it's hot.

Dee
Houston, TX

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2BACOWGIRL Posts: 33
7/10/13 1:46 P

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I am in my 4th week of the 10k app for the Galloway program. I normally run a 12 minute mile, but when I put that in the app I never end up running as far as it says I should. I have the ratio set for run 2 walk one. I have changed the app to reflect a 14 minute mile and it is fairly close. My question is this, would it be better to have a shorter run walk ratio? My over all goal is to run and finish a 1/2 marathon, but I want to make sure I can meet the cut off times. I have been running right at a year and I have done some 5k's and can run that distance in about 11:30-12:00 per minute without any walking.

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