Galloway 5K Time Improvement

Plan Length: 12 Weeks

Jeff Galloway's Run/Walk/Run method has been proven to help runners go faster, recover sooner, and avoid injury. Runners have used the walk break method pioneered by Jeff Galloway to qualify for Boston, run sub-2:30 marathons, and even win 140.6 triathlons on national television. This easy to follow plan requires only three runs a week. Typically these include a tempo or race rehearsal run, a speed workout, and a long run.

Who Should Do This Plan

This plan assumes you are healthy and have your physician's clearance to run and walk long distances. This plan also assumes you have run a 5K before. We do not recommend Time Improvement programs for those who have not yet completed a 5K.

Plan Price: $24.95

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Sample Week Of Training

Cross Training - Day Off or Walk

To prepare for your goal race, you don't have to exercise today, but for overall health, it's a good idea to do some sort of cross training a couple of times per week. Walking is always a good option.

Others include swimming, spin classes (limit out of the saddle riding), elliptical, or water running.

Planned: 45:00

Cross Training - Day Off or Cross Train

To prepare for your goal race, you don't have to exercise today, but for overall health, it's a good idea to do some sort of cross training a couple of times per week. Walking is always a good option.

Others include swimming, spin classes (limit out of the saddle riding), elliptical, or water running.

Planned: 45:00

Run - 45 minutes w/1 Race Rehearsal

Warm up for 18 minutes at an easy, conversational pace using a conservative run/walk/run strategy.

Run 1 mile at race pace, using the run/walk interval you plan to use on race day.

Cool down for 18 minutes at conversational (long run pace) using same run/walk/run strategy you use for long runs.

Planned: 45:00

Cross Training - Easy Walk/Cross Train

Today is not for strength training or heavy cardio, but an easy walk, bike ride, or swim would be perfect. Do something that you enjoy!

Planned: 45:00

Run - 10 x 400m Repeats

Warm up with 15 minutes of light jogging and acceleration/gliders.

Run 10 x 400 meters (quarter mile) @ 30 seconds faster per mile than your race pace. For example, if your race pace is 10:30 per mile, your 400's would be run in 2:30 each (10:00 mile pace). During the 400, take short walk breaks as needed, but always try to finish the lap in the assigned time. Refer to http://www.jeffgalloway.com/training/magic-mile/ for pacing guidelines.

Walk 2 - 3 minutes or 200 meters between intervals.

Cool down with 15 minutes of light jogging and acceleration/gliders.

Rest Day - Rest Day

Today is about recovering from the week behind you and preparing for a harder workout tomorrow. Try to relax, eat well, and get plenty of sleep tonight.

Run - Weekly Long Run

Run at conversational pace, at least 3 minutes per mile slower than you expect to run in the race. Avoid "huffing and puffing."

Use the run/walk/run plan that corresponds to your pace.

Drink 2 to 4 ounces of water every mile, enough to stay hydrated without "sloshing" in the stomach.

Planned: 9.0 mi


How It Works

When you purchase a training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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