Questions & Answers
How does the Galloway Training Program differ from other programs?
The group is inclusive and supportive, encouraging each other in our run/walk goals. This is not an aggressively competitive or exclusive group.
Our Galloway Pace Group Leaders, all experienced runners, genuinely care about helping both new and experienced runners succeed in achieving their goals by running every training run with their Pace Groups, keeping the correct pace, interval and ensuring that no runner is left behind during group runs.
Additionally, the Galloway Training Program takes us along the Greenbelt as well as neighborhoods of Boise. We provide informational clinics about topics of interest to runners, discount programs at local running stores, and group support and participation in many local races and popular out-of-town races.
How does the Galloway run-walk-run method work?
How much must I run during the week with Galloway?
Depending on your goals, total running will vary between 3 – 5 days per week. All participants are encouraged to take one day a week off completely.
Beginners wishing to complete the distance will run three days per week and walk or cross train two days a week.
More advanced runners with a specific time goal will run four days per week and cross train three days a week.
Cross-training or walking will benefit you and help you recover from your longer training runs regardless of the pace you maintain. Cross country ski machines, water running, cycling, and any other mode which you find fun and interesting (but non-pounding) will improve overall fitness.
How far do I need to run to be able to complete this training program?
How fast do I need to run to be able to complete this training program?
What about these walk breaks?
You can easily spot these folks. They’re the ones who are picking up speed during the last two to six miles when everyone else is slowing down. The mental benefit: breaking the distance into segments, which you know you can do. One sub-three hour marathoner explained it this way: “Instead of thinking at 20 miles I had six more gut-wrenching miles to go, I was saying to myself, ‘Only one more mile until my break.’ Even when it was tough, I always felt I could go one more mile.
Why do walk breaks work?
Do I need to take the walk breaks on the short runs during the week?
When and for how long does the group meet to run?
How do I find out about the weekly run?
How do I know what pace group to run in?
Your placement in an appropriate pace group will be determined by your magic mile results. During the first training of our season you will run a Magic Mile, and based on those results you will be placed in a pace group that is right for you. In order to move to a faster pace group, you will need to run a Magic Mile appropriate for that group. You can always run in a slower pace group, with the understanding that you may not push the pace of that group.
What if I cannot attend every week? What if it’s raining and cold?
HINT: It’s hard to make excuses when there are others out there waiting for you!
Just as races are not canceled in the event of rain, we run in the rain! In the event of a forecasted storm, however, you will receive an email by Friday afternoon detailing any changes in plans. You can also email email@example.com to confirm our plans.
During a run, if lightning is visible, it is time to get off the road and find a safe place to wait it out. The National Weather Service advises that: “If you see lightning and it takes 10 seconds before you hear the thunder, then the lightening is two miles away from you (10 divided by 5 = 2 miles). Get to a safe location if the time between the lightening flash and the rumble of thunder is 30 seconds or less.”
What should I eat before a run? What about eating and drinking while I run?
No matter the distance, it’s important to carry your own water bottle. Once we are running in the 8-10 mile range, you should carry some kind of nutrition as well. This can be energy bars, gels, trail mix or anything that sits well with your tummy. You should aim to take in approximately 100 calories each hour you’re on the road
What do I need to buy?
– Good running shoes, custom-fitted at a local runner store for your foot and stride.
– Running socks (not cotton) and/or compression socks.
– Not necessary, tut helpful is a watch with an interval timer (Timex Ironman, Nike, Garmin) or a Gymboss/Galloway run/walk timer available at local running stores or on the Jeff Galloway website: http://www.jeffgalloway.com/.
– Technical shirt (t-shirt or tank top), shorts and socks that wick sweat: These fabrics are commonly called cool-max, dry-lete or dri-fit. While ‘fashion’ is not an issue for runners in the Galloway Training Program, wearing the “correct” gear and shoes make all the difference between enjoying a good run and suffering from chafing and/or blisters. Do not wear any cotton, as cotton absorbs sweat and quickly becomes very uncomfortable.
– Water bottle and water bottle holder
– Hat or visor
– Food to eat on-the-run: use the training runs to experiment with energy bars, gels and/or trail mix that won’t upset your stomach during long runs.
Can I give your group a test run first?
Louise Seeley, Program Director
If you are interested in learning more about the Boise Galloway Training Program and would like to take a "test run" on a Saturday, you can email us at: firstname.lastname@example.org