Jeff Galloway's Princess Half-Marathon Training Program

2012 TRAINING PROGRAMGOAL: Beginning Runner / GOAL DATE: February 26, 2012Thousands of beginning runners have finished half marathons, with strength, using this program. Only 3 weekly training days are needed: 30 minuteson Tuesday and Thursday, and a longer session on the weekend. On half of the weekends, most will be running and walking for an hour or less. For moreinformation, see my book HALF MARATHON at www.JeffGalloway.com.Jeff Galloway • US Olympian • Official Training Consultant, runDisney1

TRAINING PROGRAM OVERVIEWBEGINNING RUNNERn The long run is the key to half marathontraining. As you increase the distance of these,listed below, you push back your endurancebarriers and prepare to “go the distance” onraceday. You cannot go too slowly on the longruns: your goal is simply to finish each onewith strength. Generally, you want to slowdown 3 minutes per mile slower than you couldcurrently run a half marathon. See the “magicmile” section below for more information.n No huffing and puffing! On long runs, youwant to be able to carry on a conversationthroughout the run—even at the end. A veryslow pace, with liberal walk breaks, will allowalmost everyone to feel strong on almost everylong one. If you’re breathing hard at the end ofa long one, you need to adjust to a slower pacewith more walk breaks from the beginning ofthe next one.n Running form: Never sprint during a runningsegment—keep feet low to the ground, using alight touch of the feet, and a relatively shortstride. Most runners find that an upright postureis best, but use what feels natural for you. Letyour foot move in it’s natural way. Most runnersnaturally land on the heel and gently roll offthe midfoot.n Walking form: walk with a gentle stride, thatis relatively short. Power walking and walkingwith a long stride increase injury risk.n Slow down in the heat! Surveys have shownthat runners tend to slow down a minute permile when the temperature is 70F, and anadditional minute per mile at 80F. (comparedwith 60F or below). Please make these paceadjustments on the hot long run days, usingmore frequent walk breaks to avoid heat stress.Don’t wear a hat on hot days, try to run beforethe sun rises above the horizon and pour waterover the top of your head.n Time limit for the race is 3:30. The per milepace to reach this goal is 16 min/mi. The “magicmile” listed below, will predict current potential2on an ideal race day. Long run pace should beat least 2 min/mi slower than current halfmarathon race pace, predicted by the MagicMile. Please practice running at 15:00 to 15:30per mile pace during the middle of a Tuesday ora Thursday run each week as noted below.n Run-walk-run ratio should correspond to thepace used. If you are just starting to run, try astrategy of (run 5 seconds/walk 55 seconds). Ifthis is too easy, use (10sec run/50 sec walk) forall runs during the first 3 weeks. On long runs,you can continue to use either 5/55 or 10/50.Those who have done regular running in thepast can shift to the “To Finish” program after3 weeks. On the short runs, you may use anyof the ratios that work best for you, as notedbelow.n Two “maintenance runs” are needed eachweek to sustain the conditioning needed—usually on Tuesday and Thursday. Please takea day off from running before each runningday. On Tuesday, practice various run-walk-run

TRAINING PROGRAM OVERVIEWBEGINNING RUNNERstrategies (as in #9) and enjoy these runs. Ondesignated non-long-run weekends, run theMagic Mile as described below.n Race Day practice. On a Tuesday run eachweek, after the standard warmup, time yourselffor 2 miles and try to pace at 15:00-15:30 permile. As you use a variety of run-walk-runstrategies, you should find the right ratio foryou. A common strategy at this pace is (run 15sec/walk 45 sec, but some use 20 sec run/40 secwalk, or 30/30).n It is fine to do cross training on Mon, Wed,and Fri. if you wish. There will be little benefitto your running in doing this, but you’ll enhancethe fat burning. On the cross training days,don’t do exercises like stair machines thatconcentrate effort in the calf muscle. Walkingis a great exercise.n Standard warmup: walk for 3-5 minutes, then,run for a few seconds and walk for a minute for5 minutes. Then, gradually increase the amountof running, reducing the amount of walking for5 minutes—until you reach the ratio that feelscomfortable for you.n On Thursday, after the standard warmup, tryincreasing the running portions: run 10 seconds/walk 50 seconds for 5 or more intervals, thenrun 15 sec/walk 45 seconds for 5 repetitions.At this point, take a 2-3 minute walk break andtry 20/40 for 5 minutes, walk 2 minutes and try30/30 for 5 minutes. It is OK to huff and puff alittle as you increase the portion of running.But if the latter strategies are too tough, dropback to a comfortable ratio and complete the 30minutes by using whatever ratio you wish.n Standard cool down: walk for 10 minutes witha gentle and short stride.3n Magic Mile: I suggest doing this after thestandard warmup on the non long run weekends.By the end of the training program you want torun a 12:15 time or faster to predict a finish timebelow 3:30 on raceday—at 60F.n Then ”Magic Mile” time trial (MM) is a realitycheck on your goal pace on raceday, and hasbeen the best predictor of finishing under therace time limit of 3:30.• Use the standard warmup (above).• Run around a track if at all possible (or a veryaccurately measured one mile segment).• Time yourself for 4 laps (1600 meters). Startthe watch at the beginning, and keep it runninguntil you cross the finish 1.0 miles.• On the first MM, don’t run all-out: run at apace that is slightly faster than your current

TRAINING PROGRAM OVERVIEWBEGINNING RUNNERgentle pace.• Only one MM is done on each day it is assigned.• On each successive MM (usually 2 weeks later),your mission is to beat the previous best time.• Don’t ever run so hard that you hurt your feet,knees, etc. Maintain a short stride, picking upthe cadence or turnoverto run faster.• After the MM, jog slowly for the rest of thedistance assigned on that day taking as manywalk breaks as you wish.n After you have run 3 of these (not at onetime--on different weekends) you’ll see progressand will run them hard enough so that you arehuffing and puffing during the second half. Trywalking for about 10-30 seconds after each lapduring the MM. Most beginning runners record afaster time when taking short breaks.n Predicted (Ideal Conditions) Pace: Take yourbest current MM time and multiply by 1.3. This isthe fastest pace you could currently expect torun under ideal conditions per mile in the halfmarathon.n Long run pace: should be at least 3 minutesslower than the current predicted half marathonpace.n Adjust for temperature on long runs: At 70F,slow the pace by an additional minute per mile.At 80F, slow down another minute per mile.Note: This training advice is given as onerunner to another. For medical questions, askyour doctor.4

Disney’s Princess Half Marathon Training ProgramGOAL DATE: February 26, 2012 \ 3-Day Training Week: Beginning RunnerWEEK 1 WEEK 2TUESDAYOctober 4THURSDAYOctober 6SATURDAYOctober 8TUESDAYOctober 11THURSDAYOctober 13SATURDAYOctober 1530 minutes 30 minutes 2 miles 30 minutes 30 minutes 3 milesWEEK 3 WEEK 4TUESDAYOctober 18THURSDAYOctober 20SATURDAYOctober 22TUESDAYOctober 25THURSDAYOctober 27SATURDAYOctober 2930 minutes 30 minutes 4 miles 30 minutes 30 minutes 2 milesWEEK 5 WEEK 6TUESDAYNovember 1THURSDAYNovember 3SATURDAYNovember 5TUESDAYNovember 8THURSDAYNovember 10SATURDAYNovember 1230 minutes 30 minutes 5 miles 30 minutes 30 minutes 3 miles5

WEEK 7 WEEK 8TUESDAYNovember 15THURSDAYNovember 17SATURDAYNovember 19TUESDAYNovember 22THURSDAYNovember 24SATURDAYNovember 2630 minutes 30 minutes 6 miles 30 minutes 30 minutes 3 milesWEEK 9 WEEK 10TUESDAYNovember 29THURSDAYDecember 1SATURDAYDecember 3TUESDAYDecember 6THURSDAYDecember 8SATURDAYDecember 1030 minutes 30 minutes 7 miles 30 minutes 30 minutes 3 mileswith Magic MileWEEK 11 WEEK 12TUESDAYDecember 13THURSDAYDecember 15SATURDAYDecember 17TUESDAYDecember 20THURSDAYDecember 22SATURDAYDecember 2430 minutes 30 minutes 8 miles 30 minutes 30 minutes 3 mileswith Magic Mile6

WEEK 19 WEEK 20TUESDAYFebruary 7THURSDAYFebruary 9SATURDAYFebruary 11TUESDAYFebruary 14THURSDAYFebruary 16SATURDAYFebruary 1830 minutes 30 minutes 14 miles 30 minutes 30 minutes 3 milesWEEK 21TUESDAYFebruary 21THURSDAYFebruary 23SUNDAYFebruary 2630 minutes 30 minutes Disney’s PrincessHalf Marathon8