Jeff Galloway - Galloways 5K and 10K Running

Galloways 5K and 10K Running

Meyer & Meyer Sport

British Library Cataloguing in Publication Data

A catalogue record for this book is available from the British Library

Jeff Galloway: Galloways 5K and 10K Running

Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2008

ISBN: 978-1-84126-743-2

All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproducedincluding by photocopy, microfilm or any other meansprocessed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

2008 by Meyer & Meyer Sport (UK) Ltd.

2nd edition 2011

Auckland, Beirut, Budapest, Cairo, Cape Town, Dubai, Indianapolis, Kindberg, Maidenhead, Sydney, Olten, Singapore, Tehran, Toronto

Member of the World

Sport Publishers Association (WSPA)

www.w-s-p-a.org

Printed by: B.O.S.S Druck und Medien GmbH, Germany

Also available in print.

Print-ISBN: 978-1-84126-336-6

E-Mail:

www.m-m-sports.com

Gathering together before and during a road race brings us back to our roots. Experts explain that before ancient man developed tools, survival was based upon distance running and walking. Through continual migrations (thousands of foot-miles a year) our ancestors gathered food and escaped predators. Millions of years of adapting to these long treks produced muscles, tendons, bones, energy systems, and cardiovascular capacity to cover extremely long distances. A series of psychological rewards also developed, which we enjoy today when we run and walk at the correct pace for a prolonged distance.

Just as the primary goal of the ancient migration was to reach the destination, the finishing of your first 5K or 10K brings an unexpected sense of satisfaction and accomplishment. Since many local charities use these distances to raise funds, you get three major reward systems during one event: The satisfaction of improving fitness, achieving a goal, while helping a non-profit organization in your community.

As beginners push back their physical barriers, they often learn more about their physical and psychological capabilities than in other life experiences. The simple to finish program in this book has an almost zero failure rate when done in supervised programs. But even beginners have days when the ego pushes them beyond current performance capabilities. On these workouts, most are surprised to find much more inner strength than expected. But even when mistakes are made during a 5K/10K program, the consequences are usually easy to repair, as valuable lessons are learned.

Veterans will find in this book a series of highly successful training programs, based upon time goals. Youll be introduced to various training components that will make the journey more interesting. Be careful if youre a veteran doing speed workouts: most of the injuries occur during these sessions. It is always best to be conservative.

Inside, youll find a series of ways to enjoy walks, slow runs and faster workouts. As you overcome challenges, youll expand your capacity to deal with other challenges in life. Endurance training blends body, mind and spirit into a team, producing a unique sense of achievement, with a positive attitude.

This book offers a series of tools which can give you control over your fitness, your attitude, your endurance, your fatigue, your aches/pains, and your vitality. By using the system that pulls them together, you become the captain of an injury-free shipsteering toward positive experiences.

The information in this book is passed from one runner to another. The advice comes from about 50 years of running, and having been the coach to more than 500,000 runners through my e-coaching, running schools, retreats, books, and individual consultations. None of the suggestions inside are offered as medical advice. To get help in this area, see a doctor or appropriate medical expert.

I salute all who put themselves to a realistic challenge. If you havent done this before, you have one of lifes great rewards waiting for you: you have much more strength inside than you envisioned.

By focusing on a few key elements, you have the opportunity to take control over the enjoyment of the endurance experience. If youre preparing for your first 5K or 10K event, I recommend that you choose the to finish schedule, and run/walk slower on every exercise session than you could go on that day. Be sure to read carefully the run-walk-run chapter. This method will lower the chance of aches, pains and injuries.

Success on your first race is very importantand everyone can be successful. Even after the 20th or 100th race, youre more likely to remember the details of your first one. Your mission, therefore, should be to weave the training sessions and the race itself, to produce a series of good memories. The three behaviors below will increase motivation for future training and racing.

Running enjoyment

Find a way to enjoy parts of every run/walkeven the speed training (if you are a time goal runner). Most of your runs/walks should be.mostly enjoyable. Insert a few social/scenic/mentally refreshing workouts. Your desire to exercise will be enhanced by scheduling these fun sessions firstat least one every week.

Stay injury free

When injured runners review their journal, they often discover the causes of aches and pains. Make a list of past problems, and repeated challenges. After reading the injury section of this book, make the needed adjustments. Most runners Ive worked with have found that the conservative training program adjustments in this book will reduce the down days to almost nothing.

Avoiding overuse or burnout

All of us receive the warning signs of over-training. Unfortunately, we often ignore these or dont know what they are. Your training journal can track the aches, pains, loss of desire, unusual fatigue that lingers, etc. Spending a few minutes a day with your journal can help you gain control over your exercise future.