Training Plan: Galloway 10K Time Improvement (12 Weeks)
About This Training Plan
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 10K before. We do not recommend Time Improvement programs for those who have not yet completed a 10K.Sample Week Of Training
Day Off or Cross Train (45:00)
- 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.
- Other options include swimming, spin classes (limit out of the saddle riding), elliptical, or water running.
45 minute Run/Walk/Run with 1 Mile 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.
Easy Walk/Cross Training
- 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!
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. During the 400, take short walk breaks as needed, but always try to finish the lap in the assigned time.
- Walk 2 - 3 minutes or 200 meters between intervals.
- Cool down with 15 minutes of light jogging and acceleration/gliders.
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 - 12 Mile 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.
Day Off or Walk (45:00)
- 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.
How It Works
When you purchase a RunSignUp training plan, your plan will automatically get loaded into the Final Surge training calendar. 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.