Virtual Trainer- Pick Your Program

This program is designed for those who have been doing some running or walking for a few weeks. If you are not at the distance listed during the first week of the program, walk the first half of each of the first three runs.

To begin this program, you should have done a long run/walk within the past two weeks of at least three miles. If your long one is not this long, gradually increase the weekend run/walk to this distance before starting this program.

What is my current level of performance?
Learn more about the Magic Mile. Then, input your magic mile time here to calculate your training pace, etc. After you have run 3-4 “magic miles” (MM), multiply by 1.3. This tells you what you are currently capable of running in a marathon right now, when the temperature is 60° F or below and when you have done the long runs listed in the schedule.

What pace should I run on the long runs?
Take your MM time and multiply by 1.3. Then add two minutes. The result is your suggested long run pace-per-mile on long runs at 60° F or cooler. It is always better to run slower than this pace. Runners should pace the long one so there’s no huffing and puffing—even at the end.

When the temperature rises above 60° F runners should slow down by 30 seconds a mile for every five degrees above 60° F on long runs and the race itself. The run-walk-run ratio should correspond to the pace used.

Run-walk-run ratios are as follows:

It is fine to do cross-training on Tuesday, Friday, and Sunday, if you wish. There will be little benefit to your running/walking in doing this, but you’ll increase your fat-burning potential. Don't do exercises like stair machines that use the calf muscle on cross-training days.Be sure to take a vacation from strenuous exercise on the day before your weekend runs/walks. Have fun!

For more info on training see Jeff Galloway’s Galloway Training Programs click here. Stay in touch with Jeff via Facebook, Twitter and his blog online at www.JeffGalloway.com.

This is the minimum necessary to prepare for this goal. To begin this program, you should have run a long run within the past two week of at least 7 miles. If your long run is not this long, gradually increase the weekend run to this distance.

What is my current level of performance?
Check out the book Galloway Training Programs: Choosing The Right Goal.  After you run the first 2-3 magic miles (MM), multiply by 1.3. This tells you what you are currently capable of running in a marathon right now, when the temperature is 60F or below, and you have done the long runs and speed training listed in the schedule.

What pace should I run on the long runs?
Take your current performance level (MM time x 1.3) and add 2 minutes - the result is your suggested long run pace per mile on long runs 60F or cooler. Pace the long one so that you aren't huffing and puffing - even at the end.

If you can run continuously on shorter midweek runs, you don't have to take the walk breaks. If you want to talk them, do so. Walk breaks on mid-weeks runs will ensure that you recover faster from the long ones.  Slow down when the temperature rises above 60F: by 30 sec a mile for every 5 degrees above 60F.

Run-walk-run ratios are as follows:

Warm-up for the one-mile repeat workout by walking for 5 minutes, then jogging very slowly for 5-10 minutes. Then, do 4-8 acceleration gliders. Reverse this process as you warm down, leaving out the acceleration gliders. Walk 5 minutes between each mile repeat.

During the one-mile repeats, run the amount you will be running in the race itself and walk for 30 seconds but don't stop your watch. The time for each mile repeat should be from the start until you finish the second lap. Example: a person with a time goal of 10 min/mile in the marathon would run at 9:30 for each mile repeat. This person should run for 3 minutes and walk for 30 seconds while the watch is running during each mile repeat.

If you have recovered from the weekend workout by Monday, run a mile a race pace (noted as "p" on the Mon line). After an easy warm-up, run four of the cadence drills (CD) and four acceleration gliders (Acg). Then run a mile segment at goal pace, taking the walk breaks as you plan to do them in the race. Jog for the rest of the run. Example: a runner training for a 10 minute pace in the marathon would shoot for a 10 minute pace during each mile of the "marathon pace" segment, running for 3 minutes and walking for one minute-with the watch running.

Be sure to take a vacation from strenuous exercise the day before your weekend long run.

On Wednesday, if your marathon goal race has some hills on the course, and you've recovered from your weekend run, insert 1-4 hill accelerations ("h" on the schedule). Warm up and warm down with an easy 1-2 miles. Run up the hill at a fast but not all-out pace, and walk down.

Use a short stride, with quick turnover as you go up the hill. Have fun!

For more info on training see Jeff Galloway’s Galloway Training Programs click here. Stay in touch with Jeff via Facebook, Twitter and his blog online at www.JeffGalloway.com.

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