Controlit inquired about Jeff Galloway's program in another thread, so I though I'd start a new thread to provide a synopsis.
Galloway has run over 100 marathons and was a world class runner in his younger years. He has several books about running including the one that I am using "Marathon You can do it". His books are available in most book stores.
Jeff's program is based on several common sense concepts that try to put marathoning in the reach of more people.
1. Integrate regular walk breaks into the long training runs. The idea is that you allow your muscles to relax without compromising the endurance development. It also speeds recovery and reduces the chance of injury. There is a mental benefit as well - not feeling totally trashed for several days after a long run.
2. Don't mix speed and endurance training on the same day. Separate them by at least another run in between. This makes training more fun and reduces injury.
3. Rest and cross training.
4. Predicting the right pace to run the marathon for maximum performance and enjoyment.
He includes lots of charts to help plan a training program that fits just about everybody. He includes hints on running form, dealing with heat, motivation, race strategy, speed training, hydration, nutrition, and age. It's pretty easy reading.
He suggests walk breaks during the marathon itself, but at a reduced frequency depending on the pace that you use. He also suggests a longest training run of 29-30 miles to move the "wall" out of the marathon race.
Two of my first hand experiences:
During my first marathon, I played "leap frog" with two women that alternated running and walking. Run 3 minutes. Walk 1 minute. They had a wrist watch timer that repeated the sequence. At mile 19, I faltered and they kept the same pace to the finish. I later discovered Galloway's approach and figure that is what they were using. They actually ran a classic Galloway "training" run and did real well. They were strong and at the end. I'll bet they recovered quickly too. I was a wreck and took 4-5 days to work the kinks out of my quads, and another few days before I would even think of running again.
Yesterday I ran a 26.2 mile training run using the same 3:1 run:walk cycle. I hit a wall at 23 miles (my previous long run). I was real stiff and tired for the rest of the day, but am doing very well today and will jog a bit tomorrow. This is nothing like the trashing I took in the marathon - physically or mentally. PS. I was about 15 minutes faster!
I think that it is good reading. There are other program out there, but Galloway's intent to reach the commons people and his commons sense approaches make sense to me. So far so good. I'll be happy to field any questions.
Galloway has run over 100 marathons and was a world class runner in his younger years. He has several books about running including the one that I am using "Marathon You can do it". His books are available in most book stores.
Jeff's program is based on several common sense concepts that try to put marathoning in the reach of more people.
1. Integrate regular walk breaks into the long training runs. The idea is that you allow your muscles to relax without compromising the endurance development. It also speeds recovery and reduces the chance of injury. There is a mental benefit as well - not feeling totally trashed for several days after a long run.
2. Don't mix speed and endurance training on the same day. Separate them by at least another run in between. This makes training more fun and reduces injury.
3. Rest and cross training.
4. Predicting the right pace to run the marathon for maximum performance and enjoyment.
He includes lots of charts to help plan a training program that fits just about everybody. He includes hints on running form, dealing with heat, motivation, race strategy, speed training, hydration, nutrition, and age. It's pretty easy reading.
He suggests walk breaks during the marathon itself, but at a reduced frequency depending on the pace that you use. He also suggests a longest training run of 29-30 miles to move the "wall" out of the marathon race.
Two of my first hand experiences:
During my first marathon, I played "leap frog" with two women that alternated running and walking. Run 3 minutes. Walk 1 minute. They had a wrist watch timer that repeated the sequence. At mile 19, I faltered and they kept the same pace to the finish. I later discovered Galloway's approach and figure that is what they were using. They actually ran a classic Galloway "training" run and did real well. They were strong and at the end. I'll bet they recovered quickly too. I was a wreck and took 4-5 days to work the kinks out of my quads, and another few days before I would even think of running again.
Yesterday I ran a 26.2 mile training run using the same 3:1 run:walk cycle. I hit a wall at 23 miles (my previous long run). I was real stiff and tired for the rest of the day, but am doing very well today and will jog a bit tomorrow. This is nothing like the trashing I took in the marathon - physically or mentally. PS. I was about 15 minutes faster!
I think that it is good reading. There are other program out there, but Galloway's intent to reach the commons people and his commons sense approaches make sense to me. So far so good. I'll be happy to field any questions.