Jeff Galloway - Galloway's Half Marathon Training

In both of these situations, however, everything must come together to produce the predicted result. Even runners who shoot for a 3% improvement, do all the training as described, achieve their goal slightly more than 50% of the time during a racing season. The more aggressive performances usually result in success about 20% of the time. There are many factors that determine a time goal in a half marathon that are outside of your control: weather, terrain, infection, etc.

“MAGIC MILE” TIME TRIALS (TTS) GIVE YOU A REALITY CHECK

• Follow the same format as listed in the pre-test.

• By doing this as noted, you will learn how to pace yourself.

• Hint: it’s better to start a bit more slowly than you think you can run.

• Walk breaks will be helpful for most runners. Read the section in this book for suggested ratios.

• Note whether you are speeding up or slowing down at the end, and adjust in the next TT.

• If you are not making progress then look for reasons and take action.

REASONS WHY YOU MAY NOT BE IMPROVING

1.You’re overtrained and tired–if so, reduce your training, and/or take an extra rest day.

2.You may have chosen a goal that is too ambitious for your current ability.

3.You may have missed some of your workouts, or not been as regular with your training as needed.

4.The temperature may have been above 60°F (14°C). Above this, you will slow down (the longer the race, the bigger the effect heat will have on the result).

5.You ran the first lap or two too fast.

FINAL REALITY CHECK

Take the last four TTs, and eliminate the slowest time. Average the three remaining times to get a good prediction in your goal race. If the tests are predicting a time that is slower than the goal you’ve been training for, go with the time predicted by the “magic miles.” It is strongly recommended that you run the first one-third of your goal race a few seconds per mile slower than the pace predicted by the TT average.

USE A JOURNAL!

Read the chapter on using a journal. Your chance of reaching your goal increases greatly when you use this very important instrument. Psychologically, you start taking responsibility for the fulfillment of your mission when you use a journal.

Long runs–Run these very slowly–at least 3 min/mi slower than you could run in a half marathon as predicted by your one-mile TT. Insert the walk breaks that are suggested in the Run Walk Run chapter in this book–or take them more often than recommended. I have not found anyone who has run the long runs too slowly or has taken the walk breaks too often. Slower long runs build the same endurance as fast long runs–with little or no risk of injury or burnout.

Drills–Cadence Drills (CD) and Acceleration Gliders (Acg). These easy exercises teach your body to improve form, as you fine-tune you running mechanics. They are not exhausting–most runners say they energize an average run. Doing each of these drills, once a week, will improve speed and running efficiency.

Hills (h) build strength better than any other training component. Warm up by jogging slowly for a half mile. Then, do 4 acceleration-gliders (Acg). Start each hill at a jog, and pick up the turnover as you go over the top of the hill. Don’t sprint, but you will be huffing and puffing. Shorten stride slightly as you go up the hill. See the section in this book on hill training.

Magic mile time trials (TT)–These are done every few weeks to monitor progress and overtraining.

• Go to a track, or other accurately measured course.

• Warm up by walking for 5 minutes, then running a minute and walking a minute, then jogging an easy 800 meters (half mile or two laps around a track).

• Do 4 acceleration-gliders. These are listed in the “Drills” chapter.

• Walk for 3-4 minutes.

• Run the one-mile TT–a hard effort. Follow the walk break suggestions.

• On your first TT, don’t run all-out from the start–ease into your pace after the first third of the distance.

• Warm down by reversing the warm-up.

A school track is the best venue. Don’t use a treadmill because they tend to be notoriously uncalibrated, and often tell you that you ran farther or faster than you really did. Run the first lap slightly slower than you think you can average. Take a short walk break as noted in the walk break suggestions in this chapter. It is OK to be huffing and puffing on the last lap. If you are slowing down on the last lap, start a little slower on the next test. When you finish, you should feel like you couldn’t run more than about half a lap further at that pace (if that).

Speed (s)–A gradual increase in speed training can prepare you for the realistic goal of your choice. See the speedwork section of this book

Pace (p)–On these runs, you want to run at race pace, taking the walk breaks as you plan to take them in the race. This is like a dress rehearsal for race day. By doing this exactly as you plan to do in your race, you will be ready.

• Warm up with 5 min of walking, then 10 min of easy running and walking.

• Time yourself for a segment that is between half a mile and 1 mile.

• Run at your goal pace.

• Insert walk breaks as you plan to do in the race.

• Do 1-3 miles of these segments.

• Don’t do them if your legs are too tired.

• Reverse the warm-up as a warm-down.

TRACK DISTANCES

400 meter–1 track lap (about a quarter mile)

800 meter–2 track laps (about a half mile)

1600 meter–4 track laps (about one mile)

These diverse elements are woven together throughout the training season so that you can continue to improve speed and endurance. The whole process is like a symphony of elements that blend mind and body, heart and legs, left brain and right into an integrated unit.

THE “TEAM” OF HEART, LUNGS, NERVES, BRAIN, ETC.

Very often in college and professional sports, a group of very talented individuals is defeated by a solid team of players with lesser ability. In a similar way, running helps to mold your key body organs into a coordinated unit. When running within one’s capacity, the right brain uses its intuitive and creative powers to solve problems, manage resources, and help us find the pace and amount of training that we can handle. While the heart is our primary blood pump, your leg muscles, when fit, will provide significant help in pushing blood back to the heart.

The heart gets stronger–like any muscle, the heart’s strength and effectiveness is increased through regular endurance exercise.

The lungs–become more efficient in processing oxygen and inserting it into the blood.