: Jeff Galloway
: Galloway's Half Marathon Training Use the Run Walk Run® Method to Finish Every Race Strong
: Meyer& Meyer
: 9781782555056
: 5
: CHF 12.40
:
: Leichtathletik, Turnen
: English
: 160
: Wasserzeichen
: PC/MAC/eReader/Tablet
: ePUB
For any runner considering training for a half marathon, author and running coach Jeff Galloway can help you prepare to train, enjoy training, and cross the finish line strong. In this book, Olympian Jeff Galloway outlines for each runner how to select a realistic goal and what workouts to use to best prepare for the race. He includes tips for staying motivated while at the same time eliminating aches, pains, and injuries. He also assures runners that their training will not completely consume their time so that they can train successfully while still enjoying other aspects of life. The author's successful and unique run-walk-run training method has helped thousands of average people train for half marathons, even if they have never run before. Using this program, even veteran runners can improve their personal bests. With this book, every runner will be given a step-by-step guide on setting up their training each week so that they will finish the half marathon strong!

Jeff Galloway was an average teenage runner who kept learning and working harder until he became an Olympian. He is the author of the bestselling running book in North America (Galloway's Book on Running) and was a Runner's World columnist for more than 20 years, as well as an international speaker for more than 200 running and fitness sessions each year. He has worked with more than 400,000 average people training for specific goals. Galloway is the designer of the walk-run, low-mileage training program, Galloway Run Walk Run®, that has an over 98% success rate.

Chapter 6


CHOOSING THE RIGHT GOAL AND PACE


In this chapter you’ll learn how to determine the right pace for you on long runs and in your half marathon race. Veterans will learn how much improvement can be expected, and whether they are on track for the goal at various times in the training program. As you approach your goal at the end of the program, you can use the “Galloway Performance Predictor” to determine what you will be capable of running in your race–and how to make adjustments for temperature.

PREDICTION STRATEGY: ONE-MILE TIME TRIAL (TT) OR TEST

About 1995 I started using a one-mile time trial (called a “magic mile”) as a prediction tool. After working with hundreds and then thousands of runners, I’ve found that those who do three to four of these during a season can get a very realistic prediction of their current racing potential. By adding 2 min/mi to this time, runners will find an injury-reducing pace for the long runs–and a realistic pace for the race itself.

IN ORDER TO RUN THE TIME IN THE RACE INDICATED BY GALLOWAY’S PERFORMANCE PREDICTOR:

• You have done the training necessary for the goal–according to the training programs in this book

• You are not injured

• You run with an even-paced effort

• The weather on goal race day is not adverse (below 60°F or 14°C, no strong headwinds, no heavy rain or snow, etc.)

• There are no crowds to run through, or significant hills

THE “MAGIC MILE” TIME TRIAL

1. Go to a track, or other accurately measured course. One-mile is 4 laps around a track.

2. Warm up by walking for 5 minutes, then running 1 minute and walking 1 minute, then jogging an easy 800 meters (half mile or two laps around a track).

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

4. Walk for 3-4 minutes

5. Run fast–for you–for 4 laps. Use the walk break suggestions in this chapter, or run the way you want.

6. On your first time trial, don’t run all-out from the start–ease into your pace after the first half (2 laps).

7. Warm down by reversing the warm-up.

8. 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.