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Running With Jeff Galloway’s 5k Training

March 4, 2010 by Mary

This post may contain affiliate links. Please read my disclosure for details.

Walk + Run Workout

Yesterday was an off day for weights so I decided to just go for a walk.  I decided I should try to walk 3 miles because if it’s in my head to eventually run three miles I probably should start off with walking it.

I went to the park and ended up walking half a lap and jogging half a lap before it got dark and very cold.  Being the baby that I am, I couldn’t take the lack of sun, so I went to the gym to continue the adventure on the treadmill.  I think walked two mile on the treadmill at varying inclines (yay fake hills!) and then ran another .25 miles at the end of the walk.

Well, there you go!  Three miles accomplished!  Of which .5 miles were run/jogged/slogged.  Now I just need to slowly build upon that.  I would have tried jogging more of it but I had an unexpected friend come in to check out the gym so I chatted with her while I was walking on the treadmill.

I think I’m going follow this advice instead of doing c25k again (since I’ve failed that one about three times now).

Running With Jeff Galloway’s 5k Training: Five Steps to Getting Started

Five steps to getting started with running from Jeff Galloway:

  1. Start by Walking.
    Everyone needs to feel comfortable and successful right from the start. Begin by walking for 30 minutes. Keep doing this until it feels easy.
  2. Walk Briskly.
    When normal walking becomes easy, walk briskly for 30 minutes and monitor your heart rate every 5-8 minutes. If it seems below the target zone, pick up the pace. Many people will never want or need to go beyond a brisk walk, provided they can maintain their target pulse rate.
  3. Insert a Few “Jogs.”
    When you are comfortable walking briskly and want to step up the pace, simply insert 3-4 “jogs” of 100 yards or so (about the length of one football field or a city block) into your 30-minute walk. Warm up by walking slowly, build into a brisk walk and then do the short jogs when you feel ready.
  4. Increase the Running as Desired.
    Increase the running segments as you feel stronger, always avoiding discomfort. You may eventually fill in the 30 minutes with slow running – or you may keep your walking breaks. You’re using the running to push the heart rate above the threshold and the walking to keep from getting uncomfortable.
  5. Step It Up.
    Increase the time to 40 minutes three times a week. Work up to 60 minutes for one of these weekly sessions, which will increase the cardiovascular as well as mental benefits. Don’t underestimate the effect of rewards. Small regular rewards for specific accomplishments will often spark interest when motivation is down. Promise yourself something – a dinner out, a new pair of shoes, a good book – for finishing each of the five steps above, for when you finally put in your first hour-long session, etc. If you feel “down,” find yourself a positive experience or see someone who will bring you up. Look for something good in every run. When you’re in shape, you begin to think differently about yourself and your life. It’s always hard to shake off the sedentary lifestyle, and the adjustment period – once you do – is difficult. But if you make it through this period, an addiction often occurs which makes the activity self-sustaining. So have faith! Better times are coming. Be patient and enjoy yourself.

I like this Jeff Galloway guy.  (And if you’ve never heard of Jeff Galloway, check out his site!) Something else he said that resonated with me:

Many beginners stop and start again 10 or 15 times before they get the habit established. Beginners who don’t put pressure on themselves seem to have an easier time staying with it. If you simply walk/jog 30-40 minutes every other day, you’ll find yourself gently swept along in a pattern of relaxation and good feeling. Your workout starts to become a special time for you. As you make progress you find within yourself the strength and security to keep going. At first you’re “just visiting” that special world when you go out for a run. But gradually you begin to change. You get used to the positive relaxed feeling. Your body starts cleaning itself up, establishing muscle tone, circulating blood and oxygen more vigorously. One day you find you’re addicted, and the beginner becomes a jogger.

That sounds like me!  I’m just waiting on the last part when I become a jogger.  Soon?  Maybe?  Eventually?  By the end of the year?  Haha.  But he has so many good points about beginning running.  That’s the training method I’ve been using with Candace (yesterday I wasn’t exactly following it).  I basically just read through it on my own because until now I was just doing what Candace told me. (Yeah, I’m one of those people who will do what people tell me to do in the gym.  Personal trainer’s DREAM, I am.)

Basically it’s a run/walk method.  He explains the walk breaks here, and it means I’m running 2 min, walking 1, for the run time.  Yay walk breaks!  That’s the general idea of what I’m doing when I do it with no distractions.  And you know what? It’s going to work this time!  C25K probably would work too, but I’ve just gotten a bad feeling with it because I’ve started and stopped it multiple times.  I’m committed to doing this now though, so anything would work assuming I don’t injure myself.  And the Galloway method is supposed to be the NO injury method, so I’ve got good odds for success.

I might not be ready by Fitbloggin, but I’m definitely doing a 5k this year without any walking (far, far down the road this year). I refuse to accept that I can’t do this.  I can.  I can. I can.

Running: Getting Started

jeff galloway getting started

If you enjoy this type of walk + run workout and think it would be a great way to ease into jogging and then running, then you should buy Jeff Galloway’s book about getting started in running.

Jeff Galloway offers an easy way to get started in running that has been tried and tested by thousands of runners over the years.

His book is available on amazon here:  Running: Getting Started

It’s a more in depth look at the run-walk-run method and all the basics of getting into a running lifestyle.

If you really want to be a runner I’ve heard it’s a good book to start with. Happy reading and running!

Filed Under: Fitness Tagged With: Jeff Galloway, running


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Comments

  1. Lauren @ Eater not a runner says

    March 4, 2010 at 11:24 am

    You definitely can! I started running with walk breaks too and it helped SO much. Good luck :-)
    .-= Lauren @ Eater not a runner´s last blog ..Back to the Grind =-.

    • Mary says

      March 4, 2010 at 3:18 pm

      Thanks! I think the walk breaks are going to be really helpful.

  2. rachel says

    March 4, 2010 at 11:29 am

    You absolutely can do it. I’ve been a runner for about 10 years, and I *love* Jeff Galloway. I think your plan is solid!

    • Mary says

      March 4, 2010 at 11:46 am

      Yeah, everyone who uses his method seems to LOVE it. Most of the people I know in blog land seemed to use C25K so I only recently learned about him!

  3. Craig says

    March 4, 2010 at 11:38 am

    I’m in the same boat as you! I’ve got the 3 miles part down, and have been adding jogging into it, I just can’t jog far without gasping for air. It’s so odd to me that my problem is breathing and not like leg exhaustion. We’ll get there!!
    .-= Craig´s last blog ..Week 25 Progress & Perfect Ten Update =-.

    • Mary says

      March 4, 2010 at 7:57 pm

      That’s CARDIO. You just have to work on building up your cardio base. ;) You will get there and then we can go run a 5k together! (You will probably be faster than slow little me.)

      • Craig says

        March 5, 2010 at 10:47 pm

        Me faster than you? UM NO! Can we just be slow together? I know Oprah says we shouldn’t be able to talk while we exercise, but I think gossiping helps burn calories….just sayin :)
        .-= Craig´s last blog ..Week 25 Progress & Perfect Ten Update =-.

  4. Seth says

    March 4, 2010 at 11:44 am

    The weather was nice yesterday here too in MO so outdoor activity was a must! I’m so tired of all of this snow. I think you’ll find that it gradually becomes easier and the working out becomes addicting. Good work.
    .-= Seth´s last blog ..February ReCap & an Idea =-.

    • Mary says

      March 4, 2010 at 7:58 pm

      Ugh. Yes. SPRING PLEASE!!

      Everyone tells me it gets easier + addictive … just waiting on that to happen!

  5. josie says

    March 4, 2010 at 12:22 pm

    I’ve been doing a combo of the c25k and the galloway method…My goal is also to run a 5k without having to stop to walk by the end of the year. Preferably by the time I do the turkey trot on Thanksgiving. But yeah, we’re at similar stages in our running/jogging…I am amazed at how quickly I progressed once I started jogging and I’m sure you will too. I LOVE the feeling I get after a good jog or run, even if it were only for a minute, it’s a GREAT feeling.

    Oh, and YES YOU CAN!
    .-= josie´s last blog ..Weekend Warrior Challenge and an Update =-.

    • Mary says

      March 4, 2010 at 7:59 pm

      That’s cool. We are at similar stages and have similar goals. We can do it!

      Hehe. This feels very Obama like. YES WE CAN!?!?!

  6. Lauren says

    March 4, 2010 at 12:29 pm

    Good luck with that! I’d like to try and be to the point where I can run a few miles outside come spring time. I can do 3 9-minute-miles on the elliptical at a resistance of 3 but I’ve never tried the treadmill or going outside. I’m anxious about how different it’s going to be.
    .-= Lauren´s last blog ..Emotions and Eating =-.

    • Mary says

      March 4, 2010 at 8:00 pm

      Eh, for me the elliptical is EASY. It’s not like running at all. But maybe that’s just me. I think running/jogging is way harder. Not to scare you off or anything… it’s just a whole different beast. You should try it and see if you like it… switching things up is always good.

  7. Jody - Fit at 52 says

    March 4, 2010 at 1:35 pm

    Based on your life so far, I would say you can definitely do this! Go Mary!!!!!!!!!!!!!!!!
    .-= Jody – Fit at 52´s last blog ..Joy, Laughter, Fun – Good for You & Your Health! =-.

    • Mary says

      March 4, 2010 at 8:02 pm

      Thanks Jody. You are one of my biggest supporters. Thank you!!! <3

  8. chrissie says

    March 4, 2010 at 6:03 pm

    Running (jogging) is something I’m looking forward to! Congrats and good luck!
    .-= chrissie´s last blog ..Fat has four letters… =-.

    • Mary says

      March 4, 2010 at 8:03 pm

      Thanks! You will get there eventually … if you want to that is!

  9. Kerry says

    March 4, 2010 at 7:25 pm

    That’s a great plan to reach your goals, and reducing your risk of injury along the way. I began running that way, and my body just began to really like the running segments. There’s no such thing as too slow either!
    .-= Kerry´s last blog ..Mushroom Bourguignon =-.

    • Mary says

      March 4, 2010 at 8:01 pm

      Good. Because too slow is my default speed. ;)

      But it’s good to hear from someone who took this method and ran (haha) with it! Thanks for the encouragement and for doing it!

  10. Bella says

    March 4, 2010 at 9:23 pm

    Thank you for sharing this. I hadn’t heard of Jeff Galloway before, but I’m definitely going to check his training program out. I think the bit about not putting pressure on yourself is a huge key.

    • Mary says

      March 5, 2010 at 9:45 am

      Great. Yeah, that is huge. I think too much pressure just sets you up to fail. Doing it for fun or just because is a great way to go after it.

  11. Lynn says

    March 4, 2010 at 9:41 pm

    I’m with you Mary!
    There is an annual 5k that I did in ’06 & I want to do it again…and I’d love to be able to jog/slog the entire thing. It is in October so I have plenty of time to slooooowly work myself to the level I desire, and who knows, I might exceed my expectations!

    I’m checking out the Galloway guy. It does sound a lot like c25k but perhaps a little slower with the runner (ha, like I can call myself a runner) more in charge & less of a ‘follow this specific schedule’.

    Best of luck!
    Lynn
    .-= Lynn´s last blog ..Quick measurement update =-.

    • Mary says

      March 5, 2010 at 9:44 am

      Yeah I like that the runner is more in charge. You will totally be able to do that 5k in October!

  12. The Merry says

    March 4, 2010 at 10:15 pm

    The world needs more slow joggers!
    I need the company :)
    .-= The Merry´s last blog ..Need to pla n ahea =-.

    • Mary says

      March 5, 2010 at 9:44 am

      I shall join you! Slow joggers unite!

  13. Ron says

    March 5, 2010 at 4:14 am

    Hey hey! I’m actually committing to leaving more comments. I’ve decided on this and you’re the very first blog I’m doing it with!

    So what exactly is the difference between the Galloway method and the C25K stuff? Because one of the key points I read was that “Basically it’s a run/walk method. He explains the walk breaks here, and it means I’m running 2 min, walking 1, for the run time. Yay walk breaks!”

    From what I gather about the C25K stuff, isn’t that basically the same idea? Is there just less pressure or something?

    Keep up the good work. I envy the ability to run!

    –Ron
    .-= Ron´s last blog ..Kaizen & Being Rontastic (Not necessarily in that order) =-.

    • Mary says

      March 5, 2010 at 9:48 am

      Thanks for the comment Ron!

      They are similar in that they both use run/walk breaks. Even though I’ve tried both I didn’t go in depth with either yet. So maybe you should check out both sites? I think with Galloway the walk breaks stick around longer than they do in C25K. But I’m no expert. ;)

  14. Miz says

    March 5, 2010 at 4:42 am

    I adore JG as well and have so many of his quotes slapped up around my domicile right now….
    .-= Miz´s last blog ..I’m off and… =-.

  15. Sara says

    March 5, 2010 at 7:37 am

    Right there w/you! I love the walk breaks. I’ve been running w/a Galloway group on Tuesday nights to get to the 5K level. Galloway is a bit of a rock star in Atlanta. Not there yet so will be taking the walk breaks w/you @ FitBloggin!!!! That’s OK. In my challenge to become a runner, I have to have great music (will send my play list in another reply), love new routes (did Central Park in NYC yesterday), don’t quit and be patient. I got the music down and working on the other stuff. Hearing the stories of others keeps me going. Keep moving and you’ll get there I’m sure. Might be easier than giving up sugar for one week?!
    .-= Sara´s last blog ..Round, round…..my head is spinning =-.

    • Mary says

      March 5, 2010 at 9:50 am

      Oooh, good to know I’m following the rock star method. Hehe.

      Thanks for the advice. Im glad there will be a few of us using walk breaks at Fitbloggin! I would love your playlist if you want to send it.

      Giving up sugar was hard. You are totally right, running should be easy compared to that!

  16. Free Weight Loss Newsletter says

    March 5, 2010 at 8:38 am

    I’ve done a 5k. I’ve seen others in your place do a 5k. I’d be absolutely astonished if you DIDN’T completely run a 5k later this year. Can’t wait to hear about it!

  17. Anon says

    March 5, 2010 at 1:43 pm

    Galloway and his method are tried and true. And you were right in your resp above, that the diff w/ Galloway is that walk breaks are there forever, while I think C25k eventually has you run 3 miles straight. With Galloway, you might eventually run 20 minutes and then walk 1, but you can do the entire marathon that way. The idea at that point is less about resting and more about injury prevention and using diff muscles (which leads to less fatigue and shorter recovery). I started running with a Galloway marathon training program 5 or 6 yrs ago. 3 minutes run (jog), 1 min walk, for 3 miles. I was overweight probably but by less than 20 pounds I’d guess. I didn’t think there was any chance I’d finish. The group had 1 long run per week, and 2 weekday runs. I finished that first day and then finished the program 6 mos later with a marathon in about 5:30. I did Galloway for a couple more years, eventually using the 20/1 intervals, and then I moved to a running-only program. I’m hoping this is going to be the year I qualify for Boston, and I credit the Galloway method 100% with how I got to where I am in my running. I think it’s an awesome method to get started. When I first heard of C25k, I thought, isn’t that the same thing as Galloway? You’ll love it I think and I’m sure you’ll succeed!

  18. Barry says

    March 5, 2010 at 2:20 pm

    Great article, I don’t know if I’ll ever become a jogger I love walking especially in nature with my 2 dogs….it helps clear your mind and never gets boring.
    .-= Barry´s last blog ..Why All Diets Fail =-.

  19. Pam Sanderson says

    March 5, 2010 at 5:05 pm

    I don’t know what it is about your site, but I find myself coming back to it all the time! The information is so helpful for everyone looking to get healthier and even lose some weight. I must say you really nail all your points and can see you have a lot of knowledge in this area. Hope you can check out my blog sometime….
    Thanks,
    Pam

  20. Just Kelly says

    March 9, 2010 at 8:46 pm

    Hmmm… I’ll have to try out this Galloway Method. I got a stress fracture doing couch to 5k. The doctor said I should run till I’m down to 180’s but that seems a long way away. I’m annoyed about that. I want to be a runner! I want to be a badass! But I’ll stick to low impact for now I guess.

  21. All Women Stalker says

    March 13, 2010 at 7:33 am

    I’ve never been able to make walking work for me, but now I have a better idea on where to get started. Thanks for this post!

  22. 5k Training Program says

    April 16, 2010 at 1:07 am

    I appreciate the point the view of Jeff. These are the nice tips and methods to get 5k easily. It’s is very helpful for beginner as well as medium runner who is planning for 5k.
    .-= 5k Training Program´s last blog ..Body-sculpting Quick weight loss tips =-.

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