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Half-Marathon: You Can Do It Paperback


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Product Details

  • Paperback: 216 pages
  • Publisher: Meyer & Meyer Fachverlag und Buchhandel GmbH; First Edition edition (May 1, 2006)
  • Language: English
  • ISBN-10: 1841261904
  • ISBN-13: 978-1841261904
  • Product Dimensions: 0.6 x 6.5 x 9.2 inches
  • Shipping Weight: 15.2 ounces
  • Average Customer Review: 4.8 out of 5 stars  See all reviews (20 customer reviews)
  • Amazon Best Sellers Rank: #141,029 in Books (See Top 100 in Books)

Editorial Reviews

Review

"Jeff Galloway is one of those rare individuals who not only knows his craft, but also has the ability to convey this knowledge through teaching." Frank Shorter 1972 Olympic Marathon Champion"

About the Author

Jeff Galloway has completed far more than 100 marathons himself, and he spends the time necessary to answer the questions of thousands of beginners, recreational runners, aspiring marathoners and time goal runners-every year. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise.

More About the Author

Jeff Galloway (born July 12, 1945 in Raleigh, North Carolina) is a former American Olympian. A lifetime runner, Galloway was an All-American collegiate athlete and a member of the 1972 US Olympic Team in the 10,000 meters. He remains a competitive athlete, continuing through a successful masters running career. He is the Chief Executive Officer of Galloway Productions, which conducts a broad range of training programs and events yearly; he also owns two running specialty stores.

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.

Customer Reviews

4.8 out of 5 stars
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See all 20 customer reviews
Lots of great tips and training advice.
AZ Runner
I've now enjoyed running seven injury-free half marathons with the Galloway run/walk.
skenny
Jeff Galloway's book helped me finish my first marathon.
S. lal

Most Helpful Customer Reviews

89 of 90 people found the following review helpful By Jon Zuck on September 12, 2010
Format: Paperback
I really wanted to give this 3 1/2 stars, but since all other reviews are four or five stars, I went for the low side since it has severe technical problems that need to be addressed. Nonetheless, the program is outstanding and I DO recommend the book.

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.
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97 of 99 people found the following review helpful By Mitchell Kahn on October 15, 2007
Format: Paperback
I bought this book while in the middle of following another taining plan for my first half marathon. The other, simpler plan was based on just grinding out the miles though it did include a few longish runs (8-10 miles) split into 2 halves with a short walk in the middle. I kind of liked a short walk in the middle (100m or so), it seemed to rejuvenate my legs. But ultimately the plan I was on eliminated them in favor of pure running.

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.
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44 of 44 people found the following review helpful By TRYTRI on May 17, 2007
Format: Paperback
It's quick & easy with lots of color & specific tips. It's particularly good if you feel like you're too old or out of shape to run a half-marathon. While there are great tips for training for more competent & experienced half marathoners, as a runner moving into the "masters" category, I really appreciated some of his insight into prioritizing workouts and pacing so I could avoid injury and enjoy myself longer. Took his advice on walk break and set a personal record at my next Half Marathon, despite the aging knees!!
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18 of 18 people found the following review helpful By allnamestaken on May 16, 2011
Format: Paperback
The run/walk methods taught in this book are usually used by runners who simply want to finish and can't make the distance without walking. In my case, I had a time goal. I used the methods in this book to finish my half marathon in 1:47:49. Not super fast, but not slow either. And the fact is that I ran faster with the run/walk than I could ever do running continuously.

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.
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