Contents

1 Welcome to the Galloway Training Method

2 Galloway Training Components

3 Choosing a Motivating Goal

4 Picking Your Best Race

5 The “Magic Mile”

6 Setting the Pace of Long Runs

7 The Galloway Run-Walk-Run Method

8 How to Set up Your Training Plan

9 Setting up Your Speed Workouts: Including Race Rehearsal & Hill Workouts

10 Year at a Glance

11 Recording and Evaluating Your Data

Example

Journal Pages — Your Running History

12 Form Improvement Drills

13 A Standard Warm-up

14 Troubleshooting Performance

15 Injury Troubleshooting

16 Training Schedules:

• 5K

• 10K

• Half Marathon

• Marathon

Log Sheets:

• My Prediction for this Year

• Predicting Race Performance

• AM Pulse Graph

• Injury Log

• Race Log

• Speed Sessions

• Shoe Log

• This year’s Successes

• Mistakes I’ve Made this Year