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Created page with "{{DISPLAYTITLE:Jeff Galloway's You Can Do It!}} [http://www.amazon.com/dp/093607048X Marathon – You Can Do It!]. The Jeff Ga..."
{{DISPLAYTITLE:Jeff Galloway's 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].
{{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 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
** Galloway uses [[Walking Breaks]] both in training and in racing.
** The plan includes longer [[Long Run]]s than most plans, including 26-30 miles in training.
** Initial Ramp (mileage increase/week from start to 16): Moderate at around 0.5 to 0.6.
** Core Ramp (mileage increase/week from 16 to max): Moderate at around 0.5 to 0.6.
* Pros
** The [[Walking Breaks| run/walk]] approach is ideal for slower runners.
** Faster runners can use [[Walking Breaks]] to build endurance.
* Cons
** Calculating the correct paces is not easy, and I had to write some code to generate the table you see above.
** The standard plan uses a fixed time offset from race pace of 2 minutes/mile to get training pace. I believe that a percentage offset (20%) would be better.
** The stress of slowing up to walk and accelerating to running will require practice.
** No speedwork in the current book (Marathon – You Can Do It!), but there is speedwork in his earlier book (Galloway's Book On Running).
* Modifications
** It may be possible to combine this plan's longer run approach with the speed work from [[Jack Daniels]] or [[FIRST]].
** Using the occasional longer Long Run from Galloway within another plan could be effective.
* [[Overtraining]] risk
** The [[Overtraining]] risk should be quite low for this plan in spite of the remarkably long length [[Long Run]]s.
* {{MarathonGoodFor}}:
** {{MarathonBeginner}}: 5. This is probably the best plan for beginners unless you are unusually fast. The plan has a gradual buildup from quite a low mileage and it uses [[Walking Breaks]] to allow for marathon length [[Long Run]]s.
** {{MarathonNovice}}: 4. This is a good candidate for novice marathon runners who are looking for a plan that has a great chance of getting them through the race successfully, and are prepared to accept that they probably won't improve overall fitness due to the lack of speed work. (You could easily add speedwork from another plan.)
** {{MarathonRinger}}: 2. While a ringer could consider this plan, you probably want more speedwork. Combining the [[Long Run]]s from this plan with speedwork from another could be good.
** {{MarathonMaintenance}}: 3. This plan could suit someone looking to maintain their performance remarkably well, though the time commitment of the [[Long Run]]s may be an issue.
** {{MarathonImprover}}: 3. There are sufficient anecdotes of runners improving their time with Galloway to consider this approach. This plan is likely to build up your endurance and confidence, though I think you'd benefit from adding in some speedwork.
** {{MarathonEnthusiast}}: 3. Most enthusiasts are likely to be unwilling to try [[Walking Breaks]], but I think they should consider them.
** {{MarathonElite}}: 1. I don't believe that the [[Walking Breaks| run/walk]] approach is likely to be successful for elite runner, though there are some examples of sub-2:30 finishes with walking breaks in the race.
** '''Limited Training Time''': 0. The [[Walking Breaks| run/walk]] approach does take more training time.
** '''Traditionalist''': 2. While the overall structure may be quite traditional, the [[Walking Breaks]] approach is rather radical.
** '''Triathlete/Multisport''': 4. There are plenty of days for cross training in this plan, and the reduced impact from [[Walking Breaks| run/walk]] may impact the other sports far less than other plans.
** '''Prior [[Overtraining]]''': 4. The change to a [[Walking Breaks| run/walk]] approach might provide the recovery you need from prior [[Overtraining]], while allowing an increase in endurance.
** '''Sub 3:00''': 2. Think carefully about the [[Walking Breaks]] as an approach, but there's evidence that this could work for you. I can see using the [[Walking Breaks]] in training but reducing or removing them from the race as a viable approach.
** '''3:00-4:30''': 4. This plan can work well for mid-pack runners/
** '''4:30-5:30''': 5. I believe this is the best plan for slower runners. The range of paces covered means that it is difficult to run slower than marathon pace without becoming too slow to be efficient.
** '''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.
{{:Galloway-Include}}
[[Category:Training]]
[[Category:Marathon]]
[[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].
{{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 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
** Galloway uses [[Walking Breaks]] both in training and in racing.
** The plan includes longer [[Long Run]]s than most plans, including 26-30 miles in training.
** Initial Ramp (mileage increase/week from start to 16): Moderate at around 0.5 to 0.6.
** Core Ramp (mileage increase/week from 16 to max): Moderate at around 0.5 to 0.6.
* Pros
** The [[Walking Breaks| run/walk]] approach is ideal for slower runners.
** Faster runners can use [[Walking Breaks]] to build endurance.
* Cons
** Calculating the correct paces is not easy, and I had to write some code to generate the table you see above.
** The standard plan uses a fixed time offset from race pace of 2 minutes/mile to get training pace. I believe that a percentage offset (20%) would be better.
** The stress of slowing up to walk and accelerating to running will require practice.
** No speedwork in the current book (Marathon – You Can Do It!), but there is speedwork in his earlier book (Galloway's Book On Running).
* Modifications
** It may be possible to combine this plan's longer run approach with the speed work from [[Jack Daniels]] or [[FIRST]].
** Using the occasional longer Long Run from Galloway within another plan could be effective.
* [[Overtraining]] risk
** The [[Overtraining]] risk should be quite low for this plan in spite of the remarkably long length [[Long Run]]s.
* {{MarathonGoodFor}}:
** {{MarathonBeginner}}: 5. This is probably the best plan for beginners unless you are unusually fast. The plan has a gradual buildup from quite a low mileage and it uses [[Walking Breaks]] to allow for marathon length [[Long Run]]s.
** {{MarathonNovice}}: 4. This is a good candidate for novice marathon runners who are looking for a plan that has a great chance of getting them through the race successfully, and are prepared to accept that they probably won't improve overall fitness due to the lack of speed work. (You could easily add speedwork from another plan.)
** {{MarathonRinger}}: 2. While a ringer could consider this plan, you probably want more speedwork. Combining the [[Long Run]]s from this plan with speedwork from another could be good.
** {{MarathonMaintenance}}: 3. This plan could suit someone looking to maintain their performance remarkably well, though the time commitment of the [[Long Run]]s may be an issue.
** {{MarathonImprover}}: 3. There are sufficient anecdotes of runners improving their time with Galloway to consider this approach. This plan is likely to build up your endurance and confidence, though I think you'd benefit from adding in some speedwork.
** {{MarathonEnthusiast}}: 3. Most enthusiasts are likely to be unwilling to try [[Walking Breaks]], but I think they should consider them.
** {{MarathonElite}}: 1. I don't believe that the [[Walking Breaks| run/walk]] approach is likely to be successful for elite runner, though there are some examples of sub-2:30 finishes with walking breaks in the race.
** '''Limited Training Time''': 0. The [[Walking Breaks| run/walk]] approach does take more training time.
** '''Traditionalist''': 2. While the overall structure may be quite traditional, the [[Walking Breaks]] approach is rather radical.
** '''Triathlete/Multisport''': 4. There are plenty of days for cross training in this plan, and the reduced impact from [[Walking Breaks| run/walk]] may impact the other sports far less than other plans.
** '''Prior [[Overtraining]]''': 4. The change to a [[Walking Breaks| run/walk]] approach might provide the recovery you need from prior [[Overtraining]], while allowing an increase in endurance.
** '''Sub 3:00''': 2. Think carefully about the [[Walking Breaks]] as an approach, but there's evidence that this could work for you. I can see using the [[Walking Breaks]] in training but reducing or removing them from the race as a viable approach.
** '''3:00-4:30''': 4. This plan can work well for mid-pack runners/
** '''4:30-5:30''': 5. I believe this is the best plan for slower runners. The range of paces covered means that it is difficult to run slower than marathon pace without becoming too slow to be efficient.
** '''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.
{{:Galloway-Include}}
[[Category:Training]]
[[Category:Marathon]]
![[http://www.amazon.com/dp/093607048X Marathon – You Can Do It!].](/wiki/File:GallowayMarathon.jpg){kind=link}