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Galloway

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{{DISPLAYTITLE:Jeff Galloway's Marathon: You Can Do It!}}[[File:GallowayMarathon.jpg|right|thumb|200px|[http://www.amazon.com/dp/093607048X Marathon – : You Can Do It!]. ]]The Jeff Galloway training program is based around taking [[Walking Breaks]] to increase the distance that can be covered, and to run the [[Long Run]]s slowly. These plans are a good candidate for a 4:30-5:30 marathon runner and probably the best option for 5:30+ hour marathon runners. In addition they may be appropriate for people whose injury history makes running the marathon distance continuously problematic. The use of the Galloway approach for faster marathons is a little more controversial. (Note that Jeff Galloway has two books with Marathon plans – [http://www.amazon.com/dp/093607048X Marathon – : You Can Do It!] and the earlier [http://www.amazon.com/dp/0936070277 Galloway's Book on Running]. He also has more details on [[Walking Breaks]] in his book [http://www.amazon.com/dp/1782550062 The Run-Walk-Run Method]. (This article should be read in conjunction with my [[A Comparison of Marathon Training Plans| Comparison of Marathon Training Plans]].)

{{BuyAmazon|AZID=093607048X|AZN=Jeff Galloway's Marathon: You Can Do It!}}

=The Walking Break Controversy=

A common concern is that [[Walking Breaks]] are not suitable for faster marathoner. I'd like to consider [[Walking Breaks]] for training and racing as two slightly separate issues.

==Walking Breaks for Marathon Training==

I believe that [[Walking Breaks]] can play a useful part in any marathon training program. Even if you don't use the overall Galloway plan, it is possible to extend some of your [[Long Run]]s by adding [[Walking Breaks]]. For instance, [[Jack Daniels Running Formula]] has a mixture of [[Long Run]]s that incorporate speedwork and those that are at a steady pace. The steady pace runs could easily be swapped out for longer runs with [[Waking Walking Breaks]]. So even if you don't take Walking Breaks in your race, I'd recommend considering doing some of your [[Long Run]]s this way.

==Marathon Racing with Walking Breaks ==

The use of [[Walking Breaks]] during a marathon makes sense to me for runners taking more than 4:30 to finish, and I believe they are the best option for those taking 5:30 or longer to finish. For faster runners things are less clear. Galloway reports over 100 runners improving their times to below 3:00 using his approach, and there is a report of Galloway coaching Jeff did coach one athlete that achieved a 2:28 finish time by using 15 second Walking Breaks for the first 20 miles. Their prior PR was 2:33, which is a 5 minute reduction. This indicates that the Galloway approach can be viable, but it that does not mean it's optimal. My main concerns with using [[Walking Breaks]] in a faster marathon is the stress on the body in transitioning from running to walking and back again. As your pace becomes faster, so the transition becomes more stressful.

{{:Galloway-Paces}}

=Characteristics of the Galloway Plan=

* Key Characteristics

** '''5:30+''': 5. I believe that the [[Walking Breaks| run/walk]] approach is the only viable approach for runners finishing in 5:30 or more.

** '''Speedwork'''. There is no speed work in this plan.

=Long Run Analysis=

{{:Galloway-Include}}

{{:Galloway-Paces}}

{{:Comparison of marathon training plans-suitability}}

[[Category:Training]]

[[Category:Marathon]]

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