Galloway running program?

[Anonymous]

I run 5ks and am training for a 10k. I recently heard about the galloway method from a friend who runs a lot and has begun running half marathons monthly. Can anyone share their experience with it? Do you do 3m or 5 mi ute intervals?
Is there an app simulator to the c25k that you can run in the background with your playlist atop?
Tia

[Anonymous]

Hi! I'm a huge Galloway fan. I've used the method for many, many races including marathons and half marathons. I even used it yesterday for the Army Ten Miler, for which I hadn't trained but still did quite well.

I don't know about apps. I do know that he has several books that I highly, highly recommend. I am usually a "research on the internet and get the gist of things" girl. The book I read was "Marathon: You Can Do It" which I read in about 4 hours. He also has a half marathon book and a bunch of others. They are very inspriational and make a lot of sense.

You pick what intervals you want to do. Personally, I prefer doing 4:1 (4 minutes walking, 1 minute running) or 9:1 because they are the easiest to calculate. I've done 2:1 and even 1:1. I now do I mile:1 minute.

The concept is simple. You take walk breaks BEFORE you need them. This allow you to prevent injuries because you don't run until you hurt yourself. I have run many races close together and remained injury free. I'm competitive and like to run fast, but my ultimate goal is to be running when I'm in my seventies + and I want to play with my grandchildren.

BTW, my race times are very respectable. Not BQ, but decent. Happy to answer any questions you might have. I'm a huge fan of the Galloway method and of Jeff Galloway himself. He's an awesome guy.

[Anonymous]

What was your time for the ATM using that method?

[Anonymous]

Anonymous wrote:What was your time for the ATM using that method?

1:37. I ran a negative split (meaning my second half was faster than my first).

[Anonymous]

Anonymous wrote:

Anonymous wrote:What was your time for the ATM using that method?

1:37. I ran a negative split (meaning my second half was faster than my first).

I don't think Galloway is good for people who want to increase speed. I ran the ATM in 1:38 (which I was not at all pleased with) and all sources say that to increase speed you need intervals, tempo runs and hill repeats.

[Anonymous]

How fast is the walking part, do you speed-walk?

[Anonymous]

PP here. I don't speed walk. I walk at a regular walk pace. I have friends who speed walk but that doesn't work for me. In his book Galloway indicates that speed walking won't really have a big impact on your overall time.