Jeff Galloway - Your Personal Running Plan

Jeff Galloway

Meyer & Meyer Sport

British Library Cataloguing in Publication Data

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

Jeff Galloway

Your Personal Running Journal

Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2012

ISBN 978-1-84126-340-3

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

2012 Meyer & Meyer Sport (UK) Ltd.

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eISBN: 978-1-84126-774-6

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Cover photo: imago sportfotodienst GmbH

Back cover photo: Thomas Northcut/Photodisc/Thinkstock

Photos: see individual photos

Cover design: Sabine Groten

Medical Disclaimer: The information in this book is intended as a general guide, and in no way should be seen as a substitute for your doctors own advice. All care is taken to ensure the information is free from error or omissions. No responsibility, however, can be accepted by the author, editor, publisher, or any other person involved in the preparation of the material for loss occasioned to any person acting or refraining from action as a result of the published information. Before commencing any new health program, diet or exercise, always consult your doctor.

By using the key elements of my program, and this journal, you can take control over your training, avoid injuries and excess fatigue, while realizing the wonderful empowerment of the training journey. The Galloway method offers a series of tools to manage your training and predict potential.

• Your current potential and realistic training pace will be suggested by the Magic Mile
• Your individualized run-walk-run strategy will be suggested, based upon the pace per mile. Runs with walk breaks will give you all of the endurance while reducing fatigue and injury risk. Many runners improve finish time when they shift to run-walk-run in races.
• Training Schedules in this journal will give you a training blueprint for finishing: 5K, 10K, Half Marathon and Marathon.
• After doing several Magic Miles you can predict goal pace potential and a successful run-walk-run strategy to improve finish time in your race. If you are running to finish the MM will allow you to choose how much you want to slow down from an all-out effort.
• As you pencil in the weekend runs and the two maintenance runs during each week, you will set up your training plan. You can also schedule various training elements of your choice.
• By recording each run in the journal, youll be able to analyze the data. There is usually a reason for injuries, hitting the fatigue wall, slowing down. With the right data, you can learn from mistakesand embrace the elements of success.
• During your next training cycle, after analyzing the data, you can adjust training elements for improvement.

Enjoy every minute... Enjoy the endophin rush

Each of the following components develops specific capabilities. By blending them, regularly, you can improve with little or no risk of injury.

This is a reality check on your goal and will help you set the right pace for the following:

• Goal setting how much improvement is realistic
• Long run
• Speed segments, if run
• Your goal race

This is the key element of any training program. Each long run improves endurance, pushes back the fatigue wall, and improves performance potential.

The right insertion of strategic walk breaks will erase fatigue from the beginning of the run, speed recovery, allow you to carry on lifes activities, and can significantly improve finish time.

The breakdown that occurs when you increase speed or distance stimulates physilogical improvements if there is strategic rest after the stress. During the rest days, repair and rebuilding occur in the muscles, tendons, cardiovascular system, mitochondria, etc.

Schedule these simple drills once or twice a week to improve running efficiency. Improving cadence can help you maintain pace at the end of races, when your stride shortens due to fatigue.

Only for those who have run a race and want to improve time.

• Longer long runs better endurance improves speed
• Speed workouts allow you to run farther at your goal pace without slowing down
• Hill sessions best workouts to build strength and prepare for hills in a race
• Acceleration-gliders improve your speed adaptations at top capacity and get you ready for faster running. Learning how to glide will conserve your resources
• Race rehearsal segments one day a week, practice running at race pace, inserting walk breaks at various intervals to find which works best.

Putting all of the elements together (including rest between workouts) so that you allow the body to recover, rebuild and better adapt to the running motion.

This journal has weekly entries for one full year. While the normal training season is 3-6 months, it helps to have projected goals beyond the current goal. The best resource book for a full years training is A YEAR ROUND PLAN which schedules all of the elements needed for 5K, 10K, Half Marathon and Marathon over 52 weeks. You can also use the schedules in this book (5K, 10K, 13.1 mi, Marathon) as a guide.

Most runners have several goals during a training season. The general goals, listed below, can be included as part of an endurance goal or performance improvement program. Look over the following and pick the ones that make sense to YOU, and then look for dates of races when you want to achieve them.

• Injury free Reduce the number of non running days due to injury, to zero.
• Burning fatGenerally possible when training for an endurance goal but not recommended when going for time goals
• Feeling good on every runlooking forward to the next run
• Running until youre 100 this is my primary goal and the subject of my book of that title

• Gradually increasing the long run to a certain distance
• Finishing a race that is longer than you usually run (no time goal)
• Your first 5K, or 10K
• Your first, 10 mile or Half Marathon
• Your first Marathon
• Time Improvement Goals
• Read the Setting up your speed workouts section on
• Choose a training book as resource see www.JeffGalloway.com