Galloway's 5K and 10K Running

Galloway's 5K and 10K Running

by Jeff Galloway

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Product Details

ISBN-13: 9781841263366
Publisher: Meyer & Meyer Sport
Publication date: 09/15/2011
Pages: 197
Sales rank: 228,377
Product dimensions: 6.50(w) x 9.40(h) x 0.70(d)

About the Author

Jeff Galloway was an average teenage runner who kept learning and working harder, until he became an Olympian. He is the author of the best-selling running book in North America ("Galloway's Book on Running") and is a Runners World columnist, as well as an inspirational speaker for more than 200 running and fitness sessions each year. He has worked with over 200,000 average people in training for specific goals and Galloway's quest for an injury-free marathon training program led him to develop group training programs in 1978. Galloway is the designer of the walk-run, low mileage marathon training program (Galloway RUN-WALK method) with an over 98% success rate.

Table of Contents


5K-10K: The Most Popular Distances     7
Setting Goals and Priorities     10
Important Health Information     13
Practical Information: Shoes, Equipment, etc.     17
The Galloway Run-Walk-Run Method     23
The Magic Mile Gives You a Realistic Goal...and Pace     28
Pre-Season Conditioning     35
"To Finish" Training Programs     37
Time Goal Programs - If You've Run a 5K or 10K     41
SK Schedules     50
10K Schedules     64
What Happens to Us as We Train     82
5K & 10K Drills to Make Running Faster and Easier     84
Speed Training Is Crucial for 5K/10K Performance     88
5K/10K Race Day Timetable     98
A Journal Gives You Control over Your Training     107
5K/10K Running Form     114
Walking Form and "Shuffling"     123
Lowering Body Fat: Less Pounding, Faster Times, Quicker Recovery     128
Practical Eating Issues     133
Staying Motivated     138
Cross-training for the 5K/10K     142
Dealing with the Weather     148
Troubleshooting     160
Troubleshooting Aches and Pains     176
Major Differencesas You Get Older     181
Products that Enhance Running     189

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Galloway's 5k and 10k Running 3.3 out of 5 based on 0 ratings. 4 reviews.
bfldesign1 More than 1 year ago
Charts, plans, information on what to eat, wear and pace both in training and performance. And it's Jeff Galloway, who knows what he's talking about.
Anonymous More than 1 year ago
Jeff Galloway obviously knows what he is talking about when it comes to running. When reading this book, you get the feeling that he's writing two books at once, and he doesn't let you know when he switches from one to the other. On the one hand, he tells you that he does not recommend anyone, beginner or veteran, depart from his run/walk program, yet all of his training plans call for you to train to a goal pace that does not include walking in the race. If you follow his plan, and use his method, you will arrive 3 to 5 minutes after your goal. In his plan for veterans who have run a 5K or 10K before, he has you run and additional 3 to 5 miles in addition to his "magic mile" every Monday, but he does not give you any idea at what pace or temp you are supposed to do this workout. The book repeats itself over and over, and basically it's just a poor job of editing. On the other hand, this book saved my butt for my first 10K race. The humidity was at about 90%, and I knew if I tried to run my intended pace, I wasn't going to make it. I took a chance and utilized an arbitrary run/walk interval and managed to finish at my goal. However, the math in the book doesn't work, and he doesn't explain it. You can figure most of it out; I'm still working on the other part. I haven't decided if I can figure this out enough to actually rely on it for a race strategy or not. I've heard similar stories about most of his books. He repeats himself over and over on obvious things, but doesn't answer the questions that are really begging to be answered.
Anonymous More than 1 year ago
Anonymous More than 1 year ago