Jeff Galloway - Galloway's Half Marathon Training

Endorphins (natural painkillers)–reduce discomfort, and give you a relaxing and positive attitude.

THE LONG RUN BUILDS ENDURANCE

By gradually extending slow long runs, you train muscle cells to expand their capacity to utilize oxygen efficiently, sustain energy production, and in general, increase capacity to go farther. The continued increase in the distance of these long runs increases the reach of blood artery capillaries to deliver oxygen and improves the return of waste products so that the muscles can work at top capacity. In short, long runs bestow a better plumbing system, improving muscle capacity. These changes will pay off when you reach the end of your half marathon, and when you do speed training.

Even when running very slowly, with liberal walk breaks, you build endurance by gradually increasing the distance of a regularly scheduled long run. Start with the length of your current long one, and increase as noted in the following schedule:

MAINTAIN CURRENT ENDURANCE WITH TWO 30-MINUTE RUNS, EVERY OTHER DAY (I.E., TUESDAY AND THURSDAY)

A half hour run on Tuesday and Thursday will maintain the endurance gained on the weekend. This is the minimum and results in the lowest injury rate. If you are already running more than this, without aches and pains, you can continue if you wish–but be careful.

To summarize, the long runs on weekends, with two other runs during the week, will create a level of fitness and muscle strength sufficient to prepare for your goal in the half marathon. At the same time, you’ll be improving the internal engineering of the muscles: enhanced oxygen absorption, increased blood flow, better energy supply and storage, and much more. Hills, speedwork and form drills improve the mechanical efficiency of the bones, muscles and tendons as they adapt, helping you to become a more efficient runner.

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