I have been getting a lot of emails from everyone with good questions and some concerns about the pace group assignments and schedules. I must admit, I should have explained the changes better...my apologies! :)
We have had an influx of a lot of new runners over the past two weeks and a Magic Mile (MM) last week, so we needed to refine the groups, pace and run walk ratios. In general, we put runners into a pace group with others of like ability. To do this, we use empirical data from the magic mile. This data is then used to determine predictive race pace for the half marathon and marathon; this is referred to as your goal pace or “GP”. To determine long run training pace, we take your GP for the marathon and add about 2:00 minutes to it; this is know as training pace. This is the same for the half marathoners.
Here are Jeff Galloway’s recommendations for Pace and Run Walk ratios:
- Long run pace is determined by Magic Mile time * 1.3 + 2:00 minutes
- Run/Walk ratios are determined by MM time
5:00-5:29 7min Run/1min Walk
5:30-5:59 6/1
6:00-6:29 5/1
6:30-7:29 4/1
7:30-7:59 3/1
8:00-10:30 2/1
10:31-11:59 1/1
12:00-14:00 30sec/60sec
Example 1: Marathon Runner runs the MM in 7:00.
7:00*1.3=9:06. 9:06 + 2:00 minutes = 11:06 Long Run Training Pace. 4/1 run walk.
Example 2: ½ Marathon Runner runs the MM in 9:00.
9:00*1.3=11:42. 11:42 + 2:00 minutes = 13:42 Long Run Training Pace. 2/1 run walk.
The pace may seem slow to some now but when the marathoners do their 18, 20, 23 & 27 mile long runs or the ½ marathoners do 16 miles; I guarantee you will not think it’s slow or that 2/1, 3/1 or 4/1 are to quick. We do this to enable you to run further, build endurance and prevent injury. Most runners, who train for the marathon and get injured, run too fast, don’t take walk breaks and are generally very tired. We want to get you to the starting line injury free, confident and allow you to have a normal life without being tired and sick.
During the week, you can run as fast as you want and build speed that can be used on race day, but Saturdays are for building endurance. For those running their first marathon, you’re making a big jump from the Half to the Full and the training is much tougher after the middle of October. If this is your first ½ marathon, have fun, it will be challenging toward the end. So hang in there!
Schedules:
There are 3 marathon training schedules and 1 half marathon training schedule currently. Below is a general comparison.
- Marathon General or ”To Finish”
Run Mon, Wed, Sat.
“Veterans Alternative Schedule” for those that want to add a speed component on Saturdays starting 10/28 - Marathon Intermediate
Run Mon, Tue, Thu, Sat.
Intervals during runs on Tue & Thu
Saturday distance the same as “To Finish”
Intervals on some Saturdays starting 10/28 - Marathon Advanced
Run Mon, Tue, Thu, Sat.
Intervals during runs on Tue & Thu. (1 more than Intermediate on each day)
Saturday distance the same as “To Finish”
Intervals on some Saturdays starting 10/28 (2 more than intermediate) - Half Marathon General
Run Mon, Wed, Sat.
“Veterans Alternative Schedule” for those that want to add a speed component on Saturdays starting 10/28
If you want more speed, let me know and I’ll work to customize it for you.
We want to be flexible with our pace groups and allow you to move around where your friends are and where you feel comfortable. Eventually, a runner will find a comfort zone and make a home in a group. We want runners to be in the Galloway program because they want to be here; I never want to force anyone to do something they don’t want to. I hope this helps. Please feel free to contact me any time with your concerns or questions.
Brian Craze
Phoenix Program Director
Jeff Galloway's Training Program
www.jeffgalloway.com/phoeinx.html
