The Galloway method: run-walk-run to finish a marathon (or even improve your brand)

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The Galloway method: run-walk-run to finish a marathon (or even improve your brand)

When we started with our challenge to run the first five kilometers I spoke of the CA-CO, or what it is to alternate walking and jogging in different periods of time until the body gets used to the effort required by the race. It is clear that this form of labour benefits to beginner runners: it gives them confidence, helps them to improve in a progressive way and puts them in the form of face to longer races. But it can also work for veteran runners and races of middle or long distance?

This is what suggests the Galloway method: an adaptation of run-walk-run special for long-distance runners. This method, which has given good results already veteran runners, was created by the Olympic goés Jeff Galloway in 1976 and is valid even in our days. We tell you what and what are its benefits.

The Galloway method, as we have said, is based on combining various intervals and race walk, according to our pace and concrete according to the time you want to do at a distance. Eye, because this does not run and walk “to the tuntun”, but it is a perfectly planned intervals work to be followed to the letter for profit.

And what benefits we get from this method? Basically an appearance of fatigue later (since we use lower muscles in different ways, walking and jogging), a lesser degree of stress in the corridor and a decrease in the possibility of injury, better management of energy and faster recovery.

The proposal of Galloway for the marathon is combine these carrera-caminata – career until 29 km intervals and, from there, completing all remaining running.

This does not have to be simple not mental level, since at the start of the race, when more frescoes are, it can be difficult to stop running and get walking.

Depending on the time that we want to do the marathon, carrera-caminata – career that we should use according to Galloway intervals are as follows:

MARATHON ESTIMATED TIME

Time/distance running

Walking time

02:50:00-03:07:00

One mile 10 seconds

03:08:00-03:15:00

One mile 15 seconds

03:16:00-03:21:00

One mile 20 seconds

03:22:00-03:29:00

One mile 30 seconds

03:30:00-03:59:00

One mile 1 minute

04:00:00-04:29:00

7-8 minutes 1 minute

04:30:00-04:59:00

6-7 minutes 1-2 minutes

05:00 – 00 – 05:29:00

5-6 minutes 1-2 minutes

05:30:00-06:00:00

5 minutes 1 minute

As you can see, recovery times are short, two-minute maximum walking quite brisk, after which we return to run to our marathon pace, also overcoming the temptation to keep us walking longer.

A formula that is interesting to test over long distances, no doubt, but for which, in my opinion, you should go with many head to know how to stop us or to choose to continue running.

If you want more information about this method, you can do it through the web page of Jeff Galloway.

Have you tried any of you? How has fared the experience?

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