I've been away during the last nine days in two places where there really has been no opportunity to run for various reasons, including a full social and/or study programme and also the territory (very steep slopes). Fortunately, I did walk quite a bit to keep up fitness.
Today, after much nagging of self, I finally got out the door and ran-walked 12.13 Km. Since I had not run for a while, I decided to drop my Galloway intervals down to 1 minute each of running and walking. The first and last part of my route included most of a very undulating 5K loop, which I had previously attempted with 2-minute run/1-minute walk intervals. At that time, I had found it a nightmare and my overall pace had been 15:56 minutes per mile. My pace today, despite a decreased running component, was 14:25 minutes! Today's pace was also faster than the pace I had managed (15:18 minutes per mile) for my previous longest run, which was just over one mile shorter than today's run and with a less undulating route and during which I had tried each time to run as much as I could before taking a walk break.
I think I'm definitely proof that the Galloway method really helps older, overweight, unfit people, who are new to running, to achieve more.