Training Made Simple - 3 days a week
By Olympian Jeff Galloway
Training Director, MCM
If you ask 10 runners how to train for a marathon or a half marathon, you’ll probably get 10 different programs. Almost everyone will try to convince you to train the way that he or she trains. I want to offer you a program based upon a different principle.
Over the past 35 years I’ve solved training problems for over 250,000 average runners. Most run because it makes them feel better, and have full-time jobs and families. Hundreds of thousands have used this program successfully. When they follow the guidelines below, there are virtually no injuries. This is the program we use for the Breast Cancer Marathon. If you cannot join a Galloway training program, you can train by yourself or with friends, by following the schedule.
The long run builds the endurance you need
Every other week you will be increasing the distance of the long run or walk as noted on the schedule below.
Two other workouts a week
The minimum needed to maintain the endurance of the long run is two 30 minute workouts—usually on Tuesday and Thursday. Walkers will walk these, and runners can alternate running and walking or run continuously.
The pace of the long one needs to be slow
You should never be huffing and puffing—even at the end. Runners who have a finish time in the 5K can add 4 min to the per mile pace. If you’ve run a half marathon, add 3 min to the pace per mile, and if you’ve run a marathon in the last year, add 2 min/mi. It is always OK to go slower on long runs. As the temperature rises above 60F, slow the pace by 30 seconds a mile.
Walk breaks and shuffle breaks
Runners should insert one minute walk breaks frequently, based upon the running pace, listed below. Walkers should insert a 30 seconds shuffle break, every 3-5 minutes from the beginning of the walk. (Shuffling is barely moving your feet, to rest the muscles, tendons, feet and joints). When in doubt, take more walk or shuffle breaks.
Walk breaks are based upon the pace per mile
9 min/mi—4-1 (run 4 min/walk 1 min)
10 min/mi—3-1
11 min/mi—2:30-1
12 min/mi—2-1
13 min/mi—1-1
14 min/mi—30 sec/30 sec
15 min/mi—30 sec run/45 sec walk
16 min/mi—20 sec run/40 sec walk
17 min/mi—15 sec run/45 sec walk
18 min/mi—10 sec run/45 sec walk
What if your long run is lower than the distance of the long one when starting the program
Let’s say that you have only run or walked 3 miles, and the long run distance assigned for your first weekend is 8 miles. Walkers should walk at a very comfortable and easy pace, and should take a “sit down” break of 2 minutes, every mile. Runners should walk for 5 miles and then use the run-walk-run strategy that corresponds to the table above, based upon pace.
In Next Month’s Newsletter:
How to tell what you are capable of running in the race itself: The Magic Mile**
BCM Training Schedule (weekends)
Oct 12—4 miles
Oct 19—13 miles
Oct 26—5 miles
Nov 2—15 miles
Nov 9—5 miles with a Magic Mile**
Nov 16—17 miles
Nov 23—6 miles
Nov 30—7 miles with a Magic Mile**
Dec 7—20 miles
Dec 14—6 miles
Dec 21—7 miles with a Magic Mile**
Dec 28—23 miles
Jan 4—6 miles
Jan 11—7 miles with a Magic Mile**
Jan 18—26 miles
Jan 25—6 miles
Feb 1—9 miles
Feb 8—7 miles
Feb 15—BCM Marathon
Feb 22—4-6 miles
BCM HALF Training Schedule (weekends)
Oct 12—4 miles
Oct 19—3 miles
Oct 26—5 miles
Nov 2—3 miles
Nov 9—6 miles
Nov 16—3 miles
Nov 23—7 miles
Nov 30—3 miles
Dec 7—8 miles
Dec 14—3 miles with a Magic Mile**
Dec 21—9.5 miles
Dec 28—4 miles with a Magic Mile**
Jan 4—11 miles
Jan 11—4 miles with a Magic Mile**
Jan 18—12.5 miles
Jan 25—4 miles with a Magic Mile**
Feb 1—14 miles
Feb 8—4 miles
Feb 15—BCM Half Marathon
Feb 22—4-6 miles
You can do it!
