Couch to 5K

Even more convinced about Galloway method

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.

2 Replies

How interesting. I think I'm a convert too as I have been doing a 4/2 pattern and gradually increasing my distance. Still feel I am getting all the benefits without being totally knackered - and fewer aches and pains of any sort.


I have also been using this method on my longer run each week and I am planning on using it for a six hour endurance run I am doing in October. I have found that I can achieve the same kind of time as with continuous running using 1/1 or even 30/30 seconds with the shorter walk breaks your heart rate doesn't drop so far and so you still get the endurance benefits. A friend just did the London Marathon using 4/1 and finished in 5 hours 20 mins so it certainly works


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