Your personal running journal

reduce the walking time to 30 seconds, every 3-6 sessions
When 30 seconds/30 seconds feels too easy, gradually increase the running time, 5-10 sec every 3-6 sessions
On any given day, when you need more walking, do it. Don’t ever be afraid to drop back to make the run more fun, reducing fatigue.
    Table: Recommended amounts of running and walking by pace per mile
    7 min per mile
run 5 minutes, walk 20-30 seconds
8 min per mile
run 4 min/walk 30 seconds
9 min per mile
4/1 (run 4 min/walk one min)
10 min per mile
3/1
11 min per mile
2:30/1
12 min per mile
2/1
13 min per mile
1/1
14 min per mile
30 sec/30 sec
15 min per mile
20 sec run/40 sec walk
16 min per mile
15 sec run/45 sec walk
17 min per mile
10 sec run/50 sec walk
18 min per mile
5 sec run/55 sec walk
    Use these strategies as a guideline and adjust so that you feel strong at the end of the run.

8 How to Set up Your Training Plan
    How many days per week? I believe that running every other day can produce the same training effect and performance as running more days per week when you include the appropriate training components. In fact, research shows that those who run three days a week have the lowest injury rate. Taking 48 hours between runs can repair damage, and allow for rebuilding with adaptations for improvement. The beneficial improvement from key workouts will not be realized if the quality and quantity of the rest period is not sufficient.
    More experienced runners who are not having overuse injuries or lingering fatigue can choose to run more days per week. If you are running two days in a row it’s best to have the first running day be easy. If you are running three days in a row, the middle day should be very easy.
    If you’re experiencing aches and pains that don’t seem to be healing, drop back to an every other day schedule: try to stay below the threshold of further irritation.
Decide on a date for a goal and mark the days of key workouts
Note the goal race on the appropriate page in the journal
Count back in the journal and note the dates for each page
Mark the dates for the long runs
Mark the dates of other races and adjust training accordingly
Mark the “maintenance run days” (most commonly on Tuesday and Thursday)
On the “maintenance” days, assign cadence drills, acceleration-gliders, hills, etc.
Use the schedules in this book or my books YEAR ROUND PLAN, HALF MARATHON, MARATHON FAQs, 5K/10K.
    If your goal is “to finish” you’ll find schedules in this book. If you are running a race of any distance for the first time, I suggest running at training pace for the first two-thirds of the race. Then you can choose whether or how much to speed up to the finish. If you want to improve your finish time, read on.

9 Setting up Your Speed Workouts
    Only those who have run a race before should attempt a
time goal in a race. I suggest using a technical training resource
for the speedwork and other elements needed for specific races. Here
are the recommended training books (available, autographed at www.jeffgalloway.com ).
    5K/10K
    HALF MARATHON
    GALLOWAY’S MARATHON FAQS
    YEAR ROUND PLAN
    Using one of the schedules in your training source, “pencil in” the speed workouts on the appropriate days in the journa
If you are going to run other races, write them into the journal
On Tuesdays, schedule cadence drills (CD), acceleration-gliders (Acg) and race rehearsals
On Thursdays, schedule CDs, Acgs and hills (if you are doing them).
Be sure to schedule a rest day, the day before long runs, hard speed workouts, or races
Race Rehearsal Workouts (Tuesday is suggested)
    If you have a time goal, a “race rehearsal” segment, once a week, can give you the chance to learn how to stay at goal pace while taking walk breaks. This is the only Galloway training component during which you will be running at race pace while taking walk breaks.
Practice a race warm-up as noted in the first two bullet points see here
Run on a measured course or a track. It helps to know the quarter mile marks, so a track is helpful.
Time yourself, running at goal pace, as you take the walk breaks projected in the race.
Experiment with different strategies. If you are running a three mile “race rehearsal” and plan on running 10 min/mi in your race, run the first mile using (run three min/walk 1 min), the second mile (run 90 sec/walk 30 sec) and the third mile (run 60 sec/walk 20 sec). As you do this workout,