Galloway's Half Marathon Training E-Book

Jeff Galloway

• Herausgeber: Meyer & Meyer Sport
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2021

Seitenzahl: 214

Beschreibung

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!

Leseprobe

The content of this book was carefully researched. However, readers should always consult a qualified medical specialist for individual advice before adopting any new exercise plan. This book should not be used as an alternative to seeking specialist medical advice.

All information is supplied without liability. Neither the author nor the publisher will be liable for possible disadvantages, injuries, or damages.

British Library Cataloguing in Publication Data

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

Galloway’s Half Marathon Training

Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2021

ISBN: 978-1-78255-220-8

All rights reserved, especially the right to copy and distribute, including 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.

© 2006, 2021 by Meyer & Meyer Sport (UK) Ltd.

5th Edition of the 1st Edition 2006

Aachen, Auckland, Beirut, Dubai, Hägendorf, Hong Kong, Indianapolis, Cairo, Cape Town, Maidenhead, Manila, New Delhi, Singapore, Sydney, Tehran, Vienna

Member of the World Sport Publishers’ Association (WSPA), www.w-s-p-a.org

Printed by: Print Consult GmbH, Munich, Germany

Printed in Slovakia

ISBN: 978-1-78255-220-8eISBN: 978-1-78255-505-6

Email: [email protected]

www.thesportspublisher.com

Contents

1 WHY HAS THE HALF MARATHON BECOME SO POPULAR?

2 SETTING GOALS AND PRIORITIES

3 IMPORTANT HEALTH INFORMATION

4 PRACTICAL INFORMATION ON SHOES, EQUIPMENT, AND MORE

5 THE GALLOWAY RUN WALK RUN METHOD

6 CHOOSING THE RIGHT GOAL AND PACE

7 PRIMARY TRAINING COMPONENTS

8 BODY, MIND, AND SPIRIT RESPOND POSITIVELY TO TRAINING

9 HALF MARATHON TRAINING PROGRAMS

• BEGINNER

• TO FINISH

• TIME GOAL PROGRAM: 2:30-3:00

• TIME GOAL PROGRAM: 1:59-2:29

• TIME GOAL PROGRAM: 1:45-1:58

• TIME GOAL PROGRAM: 1:30-1:44

• TIME GOAL PROGRAM: 1:15-1:29

10 THE DRILLS TO MAKE RUNNING FASTER AND EASIER

11 HILL TRAINING BUILDS STRENGTH AND MORE

12 SPEED TRAINING PREPARES YOU FOR TOP PERFORMANCE

13 HOW SPEED TRAINING WORKS

14 RACE DAY TIMETABLE

15 YOUR JOURNAL WILL INSPIRE YOU

16 RUNNING FORM

17 LOWERING BODY FAT CAN HELP YOU RUN FASTER

18 FAT BURNING: THE INCOME SIDE OF THE EQUATION

20 AN EXERCISER’S DIET

21 STAYING MOTIVATED

22 CROSS-TRAINING: EXERCISE FOR THE NON-RUNNING DAYS

23 DEALING WITH THE WEATHER

24 DESTROYING EXCUSES

25 TROUBLESHOOTING

26 TROUBLESHOOTING ACHES AND PAINS

27 RUNNING AFTER 40, 50, 60, 70

Chapter 1

WHY HAS THE HALF MARATHON BECOME SO POPULAR?

• Even after a difficult 13.1 mile (21K) race, runners can usually celebrate that evening

• Beginners who yearn to run a marathon see this distance as the first big step

• Marathoners find that the “half” keeps them in shape for their next “full”

• The distance is enough of a challenge to keep runners focused and energized

• Increasing long runs toward a half marathon race results in faster times at 5K, 10K, etc.

After studying findings of experts who specialize in ancient man, I’ve come to believe that training for long-distance events connects us directly to our roots. Primitive man had to walk and run for survival–thousands of miles a year. Through millions of years of evolution, the muscles, tendons, bones, energy systems and cardiovascular capacity adapted and expanded. A series of psychological rewards also developed, which make us feel good about ourselves when we run and walk at the correct pace in a consistent training program.

The primary goal of ancient migration was to reach the next destination. Likewise, the greatest joy for half marathoners comes in crossing the finish line. The perception among those who’ve run both marathons and half marathons is that running the “half” bestows more than half of the satisfaction and achievement of the “full”.

There are quite a few lessons to be learned as one extends one’s endurance limit beyond 13 miles or 21K: conservation of resources, pacing, fluid intake, blood sugar maintenance, etc. But making a mistake during “half” training does not incur the injury risk or the downtime experienced after marathon errors.

Veterans who’ve run the distance before will find in this book a series of highly successful training programs, based upon the time goal. You’ll be introduced to other training components that will make the journey more interesting. Be careful if you’re a veteran doing speed workouts: most of the injuries occur here. It is always best to be conservative.

If you find a way to enjoy a part of every run, your half marathon training can bring joy, satisfaction, achievement, and a positive sense of focus. For many, the challenge teaches individuals that they have unused hidden resources that can be used to deal with other challenges in life. Much of the success and joy comes from a unique endurance blending of body, mind and spirit.

Above all, you will find tools inside this book to take control over your fitness, your attitude, your endurance, your fatigue, your aches/pains, and your vitality. When you use these tools, you become the captain of an injury-free ship and can steer toward a number of positive experiences.

This book is written as one runner to another and is the result of more than 50 years of running, more than four decades of training for half and full marathons, and from having been the “coach” to more than 500,000 runners through my e-coaching, running schools, retreats, books, and individual consultations. None of the advice inside is 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 haven’t done this before, you have one of life’s great rewards waiting for you as you discover that you have much more strength inside than you envisioned.

Chapter 2

SETTING GOALS AND PRIORITIES

By focusing on a few key elements, you have the opportunity to take control over the enjoyment of the running experience. If you’re preparing for your first 21K race, I recommend that you choose the “to finish” schedule, and run slower on every run than you could run on that day. Even after the 20th or 100th race, you’re more likely to remember the details of your first one. Your mission, therefore, should be to weave the training runs, and the race itself, into a positive tapestry of memories that will enrich the rest of your life.

TOP 3 GOALS FOR FIRST TIME HALF MARATHON RUNNERS

1. Finish in the upright position,

2. with a smile on your face, and

3. wanting to do it again.

These three components define the first level of success in any training program, and the degree of enjoyment of each long run. If this is your first race experience at the 13.1 distance, visualize yourself coming across the finish line, demonstrating these three behaviors. The more you focus on this image, the more likely you are to realize this during most of your runs.

RUNNING ENJOYMENT

Find a way to enjoy parts of every run–even the speed training (if you are a time goal runner). Most of your runs should be.…mostly enjoyable. You increase the pleasure of each run by inserting a few social/scenic/mentally refreshing runs every week. Your desire to take your next run, and move up your training to the half marathon and beyond, is enhanced by scheduling the fun sessions first, with one to three of them every week.

STAY INJURY FREE

When injured runners review their journal, they often find 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. As you eliminate the injury stress, you can eliminate most (or all) of your injuries.

AVOIDING OVERUSE OR BURNOUT

All of us get the warning signs of overtraining. Unfortunately, we often ignore these or don’t know what they are. Your training journal is a wonderful tool for tracking any possible ache, pain, loss of desire, unusual fatigue that lingers, etc. If you develop an injury, you can review your journal and often find the reasons. This helps you to become more sensitive to future problems and make conservative adjustments in the plan to reduce upcoming injury risk.

BECOME THE CAPTAIN OF YOUR SHIP

When you balance stress and rest, running bestows a sense of satisfaction and achievement that is unsurpassed. Intuitively, we know that this is good for us, mentally and physically. When we decide to use the monitoring tools in this book we take a major amount of control over fatigue, injuries, energy level, and enjoyment of running.

WHEN TO SET A TIME GOAL

After finishing your first half marathon you may choose a time goal, after reading the “Predicting Race Performance” chapter. Many veterans (myself included) decide to stay within their capabilities, use the “to finish” schedule, and enjoy the experience.

I commend all who decide to take on an endurance challenge. Almost everyone who makes it to the finish line will tap into a mysterious and complex source of continuing strength and balance: the human spirit. Enjoy the journey!

Chapter 3

IMPORTANT HEALTH INFORMATION

MEDICAL CHECK

Check with your doctor’s office before you start a strenuous training program. Keep the doctor informed of cardiovascular system irregularities or aches and pains that could be injuries. At first, just tell your physician or head nurse how much running you plan to be doing over the next year. Almost every person will be given the green light. If your doctor tells you not to run, ask why.

Since there are so few people who cannot train even for strenuous goals (if they use a liberal run walk run formula), I suggest that you get a second opinion if your doctor tells you not to run. Certainly the tiny number of people who should not run have good reasons. But the best medical advisor is one who wants you to get the type of physical activity that engages you–unless there are significant reasons not to do so.

RISKS: HEART DISEASE, LUNG INFECTIONS, SPEEDWORK INJURIES

Running tends to bestow a protective effect from cardiovascular disease. But more runners die of heart disease than any other cause, and are susceptible to the same risk factors as sedentary people. Like most other people, runners at risk usually don’t realize it. I know of a number of runners who have suffered heart attacks and strokes who probably could have prevented them if they had taken a few simple tests. Some of these are listed below, but check with your doctor if you have any questions or concerns.

Your heart is the most important organ in your body. This short section is offered as a guide to help you take charge over your cardiovascular health to maintain a high level of fitness in the most important organ for longevity and quality of life. As always, you need to get advice about your individual situation from a cardiologist who knows you and specializes in this area.

Note:

The information in this book is offered as advice from one runner to another, and is not meant to be medical advice. Having a doctor/advisor will not only help you through some problems more quickly, but contact with a responsive and supportive medical advisor will improve confidence and motivation, while reducing anxiety.

Risk Factors: Get checked IF you have two of these–or one that is serious

• Family history

• Family history of cardiovascular problems

• Poor lifestyle habits earlier in life (alcohol, drugs, poor diet, etc.)

• High fat/high cholesterol diet

• Have smoked–or still smoke

• Obese or severely overweight

• High blood pressure

• High cholesterol

Tests

• Stress test–heart is monitored during a run that gradually increases in difficulty.

• C-reactive protein–has been an indicator of increased risk.

• Heart scan–an electronic scan of the heart which shows calcification, and possible narrowing of arteries.

• Radioactive dye test–very effective in locating specific blockages. Talk to your doctor about this.

• Carotid ultrasound test–helps to tell if you’re at risk for stroke.

• Ankle-brachial test–can detect plaque buildup in arteries throughout the body.

None of these are foolproof. But by working with your cardiologist, you can increase your chance of living until the muscles just won’t propel you farther down the road–maybe beyond the age of 100.

SHOULD I RUN WHEN I HAVE A COLD?

There are so many individual health issues with a cold that you must talk with a doctor before you exercise when you have an infection.

Lung infection–don’t run! A virus in the lungs can move into the heart and kill you. Lung infections are usually indicated by coughing.

Common cold? There are many infections that initially indicate a normal cold but are much more serious. At least call your doctor’s office to get clearance before running. Be sure to explain how much you are running, and what, if any medication you are taking.

Infections of the throat and above the neck–most runners will be given the OK, but check with the doc.

RISK OF SPEED

There is an increased risk of both injuries and cardiovascular events during speed sessions. Be sure to get your doctor’s OK before beginning a speed program. The advice inside this book is generally conservative, but when in doubt, take more rest, more days off, and run slower. In other words…be more conservative.

Chapter 4

PRACTICAL INFORMATION ON SHOES, EQUIPMENT, AND MORE

One of the wonderful aspects of running, in a complex world, is the simplicity of the experience. You can run from your house or office in most cases, using public streets or pedestrian walkways. Ordinary clothing works well most of the time and you don’t need to join a country club or invest in expensive exercise equipment.

While running with another person can be motivating, most runners enjoy running alone on most of their runs. It helps, however, to have a “support team” as you go through the training (running companions, doctors, running shoe experts). You’ll probably meet these folks through the running grapevine.

CONVENIENCE

If you have an option near home and office for each of the training components listed above, you will be more likely to do the workouts on your schedule–when you need to do them.

SHOES, THE PRIMARY INVESTMENT

Most runners decide, wisely, to spend a little time on the choice of a good running shoe. After all, shoes are the only real equipment needed. The shoe that is a good match for your feet can make running easier, while reducing blisters, foot fatigue and injuries.

Because there are so many different brands and models, shoe shopping can be confusing. The best advice.…is to get the best advice. Going to a good running store, staffed by helpful and knowledgeable runners, can cut the time required and can usually lead you to a much better shoe choice than you would pick by yourself. For more information on this see Galloway’s Book on Running, and the back section of this book.

BUY THE TRAINING SHOE FIRST

Go to the running store in your area with the most experienced staff. First you’ll need a pair for long runs and easy running days. Veterans may want to get a racing shoe (or lightweight training shoe) later. Bring along your most worn pair of shoes (any shoes), and a pair of running shoes that has worked well for you. Wait until you are several weeks into your training before you decide to get a racing shoe if you feel you need one.

DO I NEED A RACING SHOE?

In most cases, racing shoes only speed you up by a few seconds a mile–but this may be what a veteran needs to reach a significant goal. After several weeks, if you feel that your training shoes are too heavy or “clunky”, look at some lighter models. After you have broken them in, you can use the lighter shoes during speed sessions.

A WATCH

There are a lot of good, inexpensive watches which will give you accurate times during speed workouts and races. Any watch that has a stopwatch function will do the job. Be sure to ask the staff person in the store how to use the stopwatch function.

A few watches can make walk breaks easier by “beeping” after each running segment and then again after the walking segment. You can also invest in a Fitbit or other smartwatch.

CLOTHING: COMFORT ABOVE ALL

The “clothing thermometer” at the end of this book is a great guide. In the summer, you want to wear light, cool clothing. During cold weather, layering is the best strategy. You don’t have to have the latest techno-garments to run. On most days an old pair of shorts and a T-shirt are fine. As you get into the various components of your plan, you will find outfits that make you feel better and motivate you to get in your run even on bad weather days. It is also OK to give yourself a fashionable outfit as a “reward” for running regularly for several weeks.

A TRAINING JOURNAL

The journal is such an important component in running that I have written a chapter about it. By using it to plan ahead and then later, to review your success and mistakes, you assume a major degree of control over your running future. You’ll find it reinforcing to write down what you did each day, and miss that reinforcement when you skip. Be sure to read the training journal chapter, and you, too, can steer yourself more toward enjoyment and success.

WHERE TO RUN

It helps to have several different venues for the various workouts. Try to find two or more options for each:

Long runs–scenic, interesting areas are best–with some pavement and some softer surface if possible.

Pace work–a track or any accurately measured segment.

Races and tests–Look carefully at the course–avoid hills, too many turns, or even too much flat terrain if you usually train on rolling hills (in a non-hilly race, you will fatigue your flat running muscles more quickly, if you don’t run long runs on flat terrain). Read the section on racing.

Drills–any safe running area with a secure surface.

SAFETY: TOP PRIORITY!

Pick a course that is away from car traffic, and is in a safe area–where crime is unlikely. Try to have two or more options for each of the components because variety can be very motivating.

SURFACE

With the correct amount of cushion, and the selection of the right shoes for you, pavement should not give extra shock to the legs or body. A smooth surface dirt or gravel path is best for most runners for the easy days. But beware of an uneven surface especially if you have weak ankles or foot problems. For your tests, speedwork, and drills, you may have to talk to your shoe experts to avoid blisters, etc. when running on certain types of surfaces. Watch the slant of the road, trail, track or sidewalk–flat is best.

PICKING A RUNNING COMPANION

On long runs and on easy days, don’t run with someone who is faster than you–unless they are fully comfortable slowing down to an easy pace–that is…slow for you. It is motivating to run with someone who will go slow enough so that you can talk. Share stories, jokes, problems if you wish, and you’ll bond together in a very positive way.

The friendships forged on runs can be the strongest and longest lasting–if you’re not huffing and puffing (or puking) from trying to run at a pace that is too fast. On speed days, however, it sometimes helps to run with a faster person as long as you are running at the pace you should be running in each workout.

REWARDS

Rewards are important at all times. Be sensitive and provide reinforcements that will keep you motivated, and make the running experience a better one (more comfortable shoes, clothes, etc.).

Positive reinforcement works! Treating yourself to a smoothie after a hard run, taking a cool dip in a pool, going out to a special restaurant after a longer run–all of these can reinforce the successful completion of another week or month. Of particular benefit is having a snack, within 30 minutes of the finish of a run, that has about 200-300 calories, containing 80% carbohydrate and 20% protein. The products Accelerade and Endurox R4 are already formulated with this ratio for your convenience, and give you a recovery boost also.

AN APPOINTMENT ON THE CALENDAR

Write down each of your weekly runs, transposed from the schedule in this book, at least 1 week in advance, on your calendar or journal. Since each week is broken down for you in this book, you can use it as your guide. Sure, you can change if you have to. But by having a secure running slot, you will be able to plan for your run, and make it happen. Pretend that this is an appointment with your boss, or your most important client, etc. Actually, you are your most important client!

MOTIVATION TO GET OUT THE DOOR

There are three times when runners feel challenged to run: 1) early in the morning, 2) after work, or 3) before the tough workouts. In the motivation section there are rehearsals for challenging situations. You will find it much easier to be motivated once you experience a regular series of runs that make you feel good. When you run and walk at the right pace, with the right preparation, you feel better, can relate to others better, and have more energy to enjoy the rest of the day.

TREADMILLS ARE JUST AS GOOD AS STREETS FOR SHORT RUNS

More and more runners are using treadmills for at least 50% of their runs–particularly those who have small children. It is a fact that treadmills tend to tell you that you have gone farther or faster than you really have (but usually are not off by more than 10%). But if you run on a treadmill for the number of minutes assigned, at the effort level you are used to (no huffing and puffing), you will get close enough to the training effect you wish. To ensure that you have run enough miles, feel free to add 10% to your assigned mileage.

USUALLY NO NEED TO EAT BEFORE THE RUN

Most runners don’t need to eat before runs that are less than 6 miles. The only exceptions are those with diabetes or severe blood sugar problems. Many runners feel better during a run when they have enjoyed a cup of coffee about an hour before the start. Caffeine engages the central nervous system, which gets all of the systems needed for exercise up and running to capacity, very quickly.

If your blood sugar is low, which often occurs in the afternoon, it helps to have a snack of about 100-200 calories, about 30 minutes before the run, that is composed of 80% carbohydrate and 20% protein. The Accelerade product has been very successful.

Chapter 5

THE GALLOWAY RUN WALK RUN METHOD

“Walk breaks let you control the amount of fatigue on your legs and body”

I doubt that you will find any training component that will help you in more ways than my Run Walk Run Method. I continue to be amazed, every week, at the reports of how these strategic walks help runners to enjoy the half marathon as they improve their finish time. When placed appropriately for the individual, walk breaks will erase fatigue, reduce stress, improve motivation, increase running enjoyment, speed up recovery, and allow the runner to finish with strength. Here’s how it works.

WALK BEFORE YOU GET TIRED

Most of us, even when untrained, can walk for several miles before fatigue sets in, because walking is an activity that we can do efficiently for hours. Running is more work, because you have to lift your body off the ground and then absorb the shock of the landing, over and over.

The continuous use of the running muscles will produce more fatigue, aches, and pains than running at the same pace while taking walk breaks. If you walk before your running muscles start to get tired, you allow the muscle to recover instantly–increasing your capacity for exercise while reducing the chance of next-day soreness.

The “method” part involves having a strategy. By using a ratio of running and walking, you can manage your fatigue. Using this fatigue-reduction tool conserves resources and bestows mental confidence to cope with any challenges that can come later. Even when you don’t need the extra strength and resiliency bestowed by the method, you will feel better during and after your run, and finish knowing that you could have gone farther.

“The run-walk-run method is very simple: you run for a short segment and then take a walk break, and keep repeating this pattern.”

Walk breaks allow you to take control over fatigue, in advance, so that you can enjoy every run. By taking them early and often you can feel strong, even after a run that is very long for you. Beginners will alternate very short run segments with short walks. Even elite runners find that walk breaks on long runs allow them to recover faster. There is no need to be totally exhausted at the end of any long run.

WALK BREAKS.…

• Give you control over the way you feel at the end.

• Erase fatigue.

• Push back your fatigue wall.

• Allow for endorphins to collect during each walk break–you feel good!

•