I used a Galloway plan to do the 14 Klm Sydney City to Surf around this time last year - using a 2/1 ratio. I modified the actual plan and race by running down all hills - but this run is fairly flat, so I will stick to the run/walk ratio for the duration of the race.
This plan ( not from Galloway) starts out at 2/1 for the first 5 weeks and then goes to 3/1 - it starts out at 20 klm during the first week ( I had actually been doing more than this but right now this starting volume suits me as I haven't run much lately and am feeling a bit "underdone" . It has me doing 35 klms in the final weeks before the race (minus 2 weeks for a taper)
No tempo runs - no fast intervals, etc ----- just sufficient miles of run/walk to get me across the finish line within the cutoff time. I managed the 14 K last year at 7:30 mins per K - so if I can maintain that pace over 21 klms (after 12 months of running), I will be happy -- 7:00 mins per K would delight me!!
Written by
Bazza1234
Graduate
To view profiles and participate in discussions please or .
I forgot to mention -- when I was training for that 14K run last year using run/walk, I became aware that my ability to run non-stop lessened . It seemed to me that the two types of running were incompatible. So this time, I will do run/walk 3 times per week , but the 4th run with be an " as fast as I can go" non-stop Parkrun.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
. It has me doing 35 klms in the final weeks before the race (minus 2 weeks for a taper) 
My Asics Plan for 10K - first run done
Week 1 Run 1...been in the planning for a while
Consolidation runs. My plan
Run walk run
