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Galloway Training Programs for the Half Marathon & Marathon SPRING-SUMMER-FALL 2006

This spring, Gallagher Fitness Resources continues its eighth year in association with the Jeff Galloway Training Programs. Since 1999, nearly 900 Salem area participants have crossed the finish lines of half marathons and marathons here and all over the nation!

If completing a half-marathon or marathon is on your list of things to do in 2006, then this is the program for you! There are 144 participants in the current Fall 2005/Winter 2006 Training Program. We are expecting that the program will continue to grow in popularity this year. Join us this spring and let these folks help you reach your half-marathon and marathon goals this fall! You will have NO EXCUSES about it being too cold, or too hot, too wet, or not having anyone to run with! Past participants have ranged from beginners whose entire goal is "To Finish" to experienced runners who want to "run faster."

Created by former US Olympian, author, and lecturer, Jeff Galloway, these training programs are designed for almost anyone and include segments of walking with running.

Join well over 100,000 people worldwide who have successfully learned the benefits of a sensible, low-mileage program that has allowed them to run injury-free and balance their running goals with the rest of their busy lives!

Here's what you get in the SPRING-SUMMER-FALL 2006 Galloway Training Programs:

• 12-Week Half-Marathon or a 28-Week Marathon Training Schedule
• A group to run around with - in all kinds of weather - every Saturday morning
• Camaraderie and lots of support
• Jeff Galloway's book, THE NEW MARATHON!, the most comprehensive book on training for the 26.2 mile distance
• A Galloway Training Journal that helps you record your training and analyze your progress
• A weekly e-mail newsletter full of training tips and workout information that will help you successfully complete the half marathon and marathon training
• Direct E-mail connection to Jeff Galloway
• An Official program SHORT-SLEEVE TECHNICAL Running Shirt!
• Group social events
• AND a 10% discount on all purchases at Gallagher Fitness Resources during the entire training clinic

In addition, Marathon Training Program participants receive:

• One year subscription to Runner's World
• 15 weeks more fun than the Half-Marathon group!

Printable Registration Form (PDF)
Printable Registration Form (HTML)

Frequently Asked Questions about the 2006 Galloway Training Programs:

1. How far do I need to run to be able to complete this training program?
   • If you can currently run two to three miles continuously, you can complete the Half-Marathon Training Program. Also, you should be running at least 3 days per week prior to starting the program.
   • If you are running more than that continuously, this program will help you improve with minimal risk of injury.
2. How often do I need to run to be able to complete this training program?
   • Depending on your goals, total running during the program will vary between 3 - 5 days per week.
   • Beginners wishing to complete the distance will run 3 days per week and walk or cross train 2 days a week.
   • Novices wishing to complete the distance will run 3 days per week and cross train 2 days a week.
   • Advanced runners with a specific time goal will run 4 days per week and cross train 1 day a week.
   • Cross-training or walking will benefit you and help you recovery 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.
   • All participants are encouraged to take one day a week off completely.
3. How fast do I need to run to be able to complete this training program?
   • Groups are divided by pace and ability ranging from a group averaging 14 minute per mile pace on down to a group averaging better than a 7 minute per mile pace. Typically there are 6-8 separate groups.
   • All groups will be lead by an experienced Group Leader who will help guide your training at a pace that is appropriate for you.
   • The goal is for all participants, regardless of pace, to stay conversational during the long group training runs. This means that you should be exerting yourself at a low enough level that you can talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word.
4. When and for how long does the group meet to run?
   • The training group meets for runs every Saturday morning at Gallagher Fitness Resources beginning on March 18, 2006. The half-marathon training participants will continue every Saturday through the end of June 2006. The marathon training participants will continue meeting through the end of October, 2006 (depending on which fall marathon you choose to do in 2006). The Year-Round option will meet nearly every Saturday of the year.
   • The time it takes on Saturday mornings will progressively increase through the program. Depending on the mileage covered, it will vary from about 40 minutes to over 5 hours in the later stages of the marathon training.
5. What if I cannot attend every Saturday? What if it's raining and cold? What if it is hot and humid?
   • Attendance is encouraged every Saturday, but not mandatory. As long as the weather is not hazardous, we will meet every Saturday. The group atmosphere will definitely help you get out there on Saturday mornings. HINT: It's hard to make excuses when there are others waiting for you!
6. What about these walk breaks?
   (QUOTED DIRECTLY FROM JEFF GALLOWAY'S www.RunInjuryFree.com:
   • Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races. 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 [13 miles or] 26 miles into segments, which you know you can do. Even sub-three hour marathoners continue to take their walk breaks to the end. One of them 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."
7. Why do walk breaks work?
   (QUOTED DIRECTLY FROM JEFF GALLOWAY'S www.RunInjuryFree.com:
   • By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon. The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not.
   • Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.
8. Do I need to take the walk breaks on the short runs during the week?
   (QUOTED DIRECTLY FROM JEFF GALLOWAY'S www.RunInjuryFree.com:
   • If you can run continuously now on shorter runs, you don't have to take the walk breaks. If you want to take them, do so. Walk breaks on midweek runs will insure that you recover from the long ones at the fastest pace.
9. Why does Gallagher Fitness Resources offer the Galloway Training Plans?
   • The absolute simplicity and wisdom of these training plans allow almost anyone the opportunity to feel what it's like to finish a half-marathon or marathon. We have had over 900 participants in these programs during the last seven years. Most of those people are continuing to run half-marathons and marathons, with confidence and without injuries. Word has spread throughout the area about the enormous success of this training program. We anticipate another 250 Salem area folks will be calling themselves official marathoners by the end of 2006 with the Run-Walk Training Method.
   • Through his monthly articles in Runner's World, his books, and the hundreds of personal appearances he makes worldwide, Jeff Galloway has arguably done more for the activity of road running than any other human being alive. He is credited by many as being the creator of the entire concept of a specialty running store. His absolute joy and passion and his willingness to share more than 45 years of experience with new runners as well as serious competitors serves as an example to all of us at Gallagher's. We are proud to continue our association with Jeff and his programs.
10. How much do the Galloway Training Plans cost?
    • PROGRAM COST: See the top of page for list of "what you get"
      12 Week Half Marathon: New Participant - $99 Galloway Program Alumni - $79
      28 Week FULL Marathon: New Participant - $159 Galloway Program Alumni - $99
      UPGRADE from Current Member to Year-Round Member - $60

QUESTIONS: Call 503-364-4198 or e-mail: GFR@ActiveSalem.com

Printable Registration Form (PDF)
Printable Registration Form (HTML)

View Participant Photos:

• Galloway Training - May 2004 Photos
• Portland Marathon 2003
• Royal Victoria Marathon 2002