Training Plan: Galloway 10K Training to Finish (12 Weeks)
About This Training Plan
With Jeff Galloway's Run/Walk/Run method, virtually anyone can finish a 10K. Note that this plan will never ask you to run without walk breaks. Jeff Galloway's method has been proven to help runners go faster, recover sooner, and avoid injury, always while taking walk breaks. This easy to follow plan requires only two short weekday runs. Weekend runs gradually build in distance to that point that you can easily finish a 10K.Who Should Do This Plan
This plan assumes you are healthy and have your physician's clearance to run and walk long distances.Sample Week Of Training
Run/Walk/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.
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.
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
- Cool down with 10 minutes at conversational (long run) pace using the same run/walk/run strategy you use for your 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!
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 - 2.5 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 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.
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.