By Jeff Galloway
Bargains a coaching procedure for working a 5K or 10K race, offers a record to organize for race day, and discusses staying stimulated, nutrients, and aches and pains.
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Extra resources for Galloway's 5K/10K running
Walk for 2-3 minutes (or 200 meters) and repeat the process. Note: Even experienced runners increase injury risk when they incorporate speed training. Be sensitive to all “weak link” areas and cut back according to the injury section of the book. Do not continue to do the workout if there is a chance of having done something that could initiate an injury. Rest days: As you increase the distance and speed sessions, it’s best to take days off from running as noted in the schedules. There is very little to be gained by running a short distance on rest days.
75 mi run/walk off/walk Note: If you need several weeks at each run-walk ratio level, take it. This pre-conditioning training should not be stressful or painful. When in doubt, ease off. 2011 12:37 Uhr Seite 37 “TO FINISH” TRAINING PROGRAMS #8 ”To Finish” Training Programs These schedules are designed for those who are running their first 5K or 10K, or for anyone who just wants to finish. Before beginning the schedule below, the long run should be within one mile of the distance of the first long one on the schedule.
After several more months of tests, the same internal programming can lead us to become the best we can be. I wrote more about this in the “Five stages of a runner” chapter in GALLOWAY’S BOOK ON RUNNING 2ND Ed. The process of gently and regularly challenging yourself stimulates a desire to question priorities, use time and energy more efficiently, and extend your capabilities. This can work its way into other areas of life. Once you realize the benefits, you don’t want to go back to lazier days.