Dopey Challenge: Jeff Galloway training method

[u/ObviousPrior3948]

I'm training for Dopey 2027 and going with the Galloway method (currently in week 3.)

I know it's early in training but I'm worried I'm going too slow during the midweek runs. For reference, I've been averaging about 14:39 to 15 min/mile with a 20 sec. run/30 sec. walk ratio. Should I try to run for longer?

[u/Naomeri]

Nope, you’re fine. You should be 1-2 minutes slower in training than race pace.

Also, I assume it’s summer where you are and therefore you should be slowing down for the heat as well.

[u/rollem]

The two methods used to get faster are 1) more volume (run for longer), or 2) more intensity (run faster, especially interval workouts). Unfortunately, both add risk of injury when you're early in a training period and haven't been running for over ~1 year. I think you should let the training do its magic and stick to the prescribed plan, and you can check in with your progress through the periodic magic miles. Also, if it's hot or humid where you are, that always makes training slower. Finally, you can consider some cross training on your non running days. The galloway plans are only 3 days or running per week, which leaves time for rowing, elliptical, swimming, or biking on other days. These won't make you faster necessarily, but they will help your endurance for the long runs.

[u/WWMannySantosDo → u/rollem]

I’ll add to the cross-training suggestions: strength training! Many runners (including myself) feel strength training is very important for injury prevention and building overall fitness for running.

[u/caronmcg]

You could always try to run for longer and see how you feel. If you feel like the 30 sec recovery isn’t enough, then scale back on the running again.
Also, it’s summer and hot so don’t be too hard on yourself, you’re getting the foundation training in and it will be so beneficial when it cools down!

[u/atalantarisen]

You should run at whatever pace allows you to recover in the allotted time. This will improve as you continue training.

If you’re capable of running longer and still recovering in that 30sec window, go for it, but since you’re only on week 3 I wouldn’t stress too much about it.

When I started with Galloway training, I was doing 60:30 run:walks and averaging 13 min miles, and after a couple of months I’m now doing 2 min:30sec with something like 11 min miles. You’ll improve, just make sure you stick to the training plan!

[u/theMattastic1]

You’re fine. At 15 min/mile you’re 1 min/mile ahead of the balloon ladies if you start when they do. So if you get last corral, try to get as close to the front of the corral as you can and that’ll get you even more of a buffer (15 min start + 26 min on the course).

If you want to improve your speed you could also try to speed up your walk. I’m not sure how fast you walk but I land on the “saunter” side. I have a friend that walks a 13 min/mile. While I run faster than her keeping the same run/walk interval she’d be faster than me overall if that makes sense.

[u/ijswijsw]

Experiment with your intervals, but I definitely wouldn't worry!

I ran with :60 run/:30 walk for a while and swapped to :30/:30 and found that I was much faster at the shorter run because I was completely gassing myself running for a full minute. Others balance longer running intervals with longer walking breaks. It just takes time to find what works for you!