Galloway Marathon Time Improvement

Plan Length: 30 Weeks

Jeff Galloway's Run/Walk/Run method has been proven to help marathoners run 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 two short weekday runs. Weekend runs alternate between long runs and speed-work.

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 marathon before. We do not recommend Time Improvement programs for those who have not yet completed a marathon.

Plan Price: $34.95

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Sample Week Of Training

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 - Race Rehearsal 30 - 35 minutes

Warm up for 10 minutes at conversational (long run pace) using same run/walk/run strategy you use for long runs.

Run 10 - 15 minutes at planned race pace using run/walk/run strategy you plan to use in your goal race. If this is your first race of this distance, you can stay at conversational (long run) pace.

Cool down for 10 minutes at conversational (long run pace) using same run/walk/run strategy you use for long runs.

Planned: 30:00

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 - Drill Run 30 - 35 minutes

Warm up with 10 minutes at conversational (long run) pace using the same run/walk/run strategy you use for your long runs.

5 min Cadence Drill - alternate 30 sec step counting with 30 sec relaxed pace - Goal during step counting of 45 right feet/30 sec, increasing 1 or 2 each segment.

5 min Acceleration/Gliders

(Optional 5 minutes at race pace with run/walk/run strategy you intend to use on race day.)

Cool down with 10 minutes at conversational (long run) pace using the same run/walk/run strategy you use for your long runs.

For a video explanation of running drills and other relevant information, visit http://www.jeffgalloway.com/learn/videos/

Planned: 30:00

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!

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 2 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: 7.5 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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