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Half-Marathon: You Can Do It Paperback – May 1, 2006
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More About the Author
Jeff was an average teenage runner who kept learning and working harder, until he became an Olympian. He is the author of the best-selling running book in North America ("Galloway's Book on Running") and is a Runners World columnist, as well as an inspirational speaker for more than 200 running and fitness sessions each year. He has worked with over 200,000 average people in training for specific goals and Galloway's quest for an injury-free marathon training program led him to develop group training programs in 1978. Galloway is the designer of the walk-run, low mileage marathon training program (Galloway RUN-WALK method) with an over 98% success rate.
Top Customer Reviews
First the good news:
It works! Seven days ago, I finished my first half-marathon. This was an accomplishment! When I started the program I was 48, obese with a BMI of 32, and coming out of a extremely sedentary lifestyle. I had spent a couple of months before on a different program: The Non-Runner's Marathon Trainer, with disastrous results, which cause me to spend two months recovering from a Achilles' tendon injury. I needed something that was suitable for a REAL non-runner like me.
Galloway's run-walk-run approach rose to the challenge. The basic rule is to never overdo training, and he gives excellent advice on how to learn your limits, respect your limits, and when appropriate, push them. The heart of the method is two-fold.
First, is developing a training pace based on your ability to run a carefully-controlled test mile. This pace is further adjusted for heat and other factors, and for some new runners it might seem almost impossibly slow, but Galloway is guiding you to realize that training your body is *not* the same as racing. Taking it slow as Galloway urges, works!
Second, Galloway promotes regularly-timed walk breaks, his "run-walk-run" method. For a slow novice runner, these might be timed 30 sec running, 30 sec walking. For someone running 7-min miles, he suggests 7 min running, 30 sec walking.Read more ›
Galloway recommends many more walk breaks and, at first, this seemed to me like cheating. But I figured I'd give it a try. I started running my 8-12K runs 1000m "on", 100m "off" (walk) and I saw something amazing happen: my split times came down and I could run longer and more enjoyably. My run/walk ratio of 10:1 is actually a lot higher run than he recommends, but it works great for me.
I just used the technique in the San Jose Half Marathon and the results were great. I beat my baseline goal by 10 minutes and even beat my stretch goal by 3. I beat my last 13 mile time trial time by a whopping 20 minutes and, more importantly, I felt great coming across the finish line (I was *crawling* on my last time trial where I ran 3 x 7K with only very short walks). My pace actually sped up throughout the race and my last 2 miles were my fastest.
So, for me, the system works. I am doing another half in January and will follow the entire program this time.
You can use Galloway's run/walk method to finish comfortably or you can use them to improve your existing time. The main reason is the speed work. Galloway builds you up to 14 800 meter intervals two weeks before the race. That is a lot more speed work at one time than most training plans. The problem is that speed work often leads to injuries. Galloway's solution to this is to have you do speed work on even weekends and long runs on odd weekends. I.e., you never do speed work and long runs in the same week as you do in most plans. This allows you to do super long runs (building up to 19 miles) and extremely intense interval sessions without getting injured. Another feature of the program is hill work, which is necessary for hilly half marathons.
I found Galloway's recommendations with respect to run/walk ratios fairly accurate. During my second half marathon I ran 1/2 mile, walk 30 seconds. Then when I started doing close to 8 minute miles I switched to Galloway's suggested run 5 minutes and walk 30 seconds. You can either get Galloway's timer or you can simply use your Garmin GPS watch on interval setting. Psychologically this has a very nice effect - instead of thinking about the whole 13.1 miles you have to cover, you just walk when the Garmin beeps and then start running again when it beeps again.
Imagine running along and seeing this guy walking. You think - what a wimp.Read more ›
Most Recent Customer Reviews
I was really excited to start running, even though I'm past retirement age, and this book promised to be useful to both older runners and those with no experience. Read morePublished 3 months ago by Frances
There was some good information in the book. And Jeff is correct YOU can do it. I have done 3 fulls and to many halves to count since reading the book.Published 13 months ago by dspiegel
I was a runner until I fell and injured my knee. I had to start walking. Once my knee got better, I started to walk and run a little. Read morePublished 19 months ago by Rimaa
Short and simple, this is a great way to get into shape and learn to 'run' a good, long distance. i have to say 'run' because his method is actually run-walk-run. Read morePublished on December 19, 2012 by jmsjr
This is a great book with sensible guidelines and advice for the first time runner. As someone who was never especially athletic and who smoked for 20+ years, I never dreamed of... Read morePublished on March 28, 2012 by skenny
Helpful book to motivate first time marathon competitors. Very informative of all aspects of training. Includes training programs for various ability levels.Published on January 9, 2012 by Anna
When I bought the Half-Marathon book by Jeff Galloway I was very skeptical. I have ran 3 half-marathons and I have been a firm believer in not stopping for a walking rest while... Read morePublished on July 12, 2011 by Ando
This book and its advice helped me go from struggling to finish a 4 mile run to running 8 and the 10 miles without any issues. Jeff Gallow's run-walk-run method really works. Read morePublished on February 3, 2011 by Bill