When we started with our challenge to run the first five kilometers I spoke of the CA-CO, or what is the same, alternate walking and jogging in different periods of time until the body gets used to the effort required by the race. It is clear that this form of labour benefits to beginner runners: it gives them confidence, helps them to improve in a progressive way and puts them in the form of face to longer races. But it can also work for veteran runners and races of middle or long distance?
This is what he proposes the Galloway method: an adaptation of run-walk-run special for long-distance runners. This method, which has given good results already veteran runners, was created by the Olympic goés Jeff Galloway in 1976 and is valid even in our days. We tell you what and what are its benefits.
The method Galloway, as we have said, is based on combine different career and walking intervals, According to our pace and the time you want to do in a distance concrete. Eye, because this does not run and walk “to the tuntun”, but it is of a perfectly planned intervals work that must be followed to the letter to obtain benefits.
And what benefits we get from this method? Basically an appearance of fatigue later (since we use lower muscles in different ways, walking and jogging), a lesser degree of stress in the corridor and a decrease in the possibility of injury, better management of energy and faster recovery.
The proposal of Galloway for the marathon is to combine these intervals of carrera-caminata – career until 29 km and, from there, to end all remaining running.
This you don’t have to be either simple mind, at the start of the race, when more frescoes are, can be difficult to stop running and get to walk.
Depending on the time that we want to do in the marathon, the intervals of carrera-caminata – career that we should use according to Galloway are as follows:
MARATHON ESTIMATED TIME
|02:50:00-03:07:00||One mile||10 seconds|
|03:08:00-03:15:00||One mile||15 seconds|
|03:16:00-03:21:00||One mile||20 seconds|
|03:22:00-03:29:00||One mile||30 seconds|
|03:30:00-03:59:00||One mile||1 minute|
|04:00:00-04:29:00||7-8 minutes||1 minute|
|04:30:00-04:59:00||6-7 minutes||1-2 minutes|
|05:00 – 00 – 05:29:00||5-6 minutes||1-2 minutes|
|05:30:00-06:00:00||5 minutes||1 minute|
As you can see, recovery times are short, two minutes maximum walking quite brisk, after which we return to run to our marathon pace, also overcoming the temptation to keep us walking longer.
A formula that is interesting to test over long distances, no doubt, but for which, in my opinion, you should go with many head to know how to stop us or to choose to continue running.
If you want more information about this method, you can do it through the web page of Jeff Galloway.
Have you tried any of you? How has fared the experience?