Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 12 of the 24-week training session for the spring 2024 Flying Pig. The schedule is set to get you to the start line of the half and full marathon on Sunday, May 5, 2024 There are plans for those who seek "to finish" or have a specific time goal in either event.

The weather in previous weeks shifted some of our hill workouts, so there will be an adjustment in the schedule. This Wednesday evening will be an on-your-own run while next Wednesday evening will be the final hill workout for the season - a 4.5 mile hilly run in O'bryonville and Hyde Park. Saturday workouts will be the long, weekly distance for the "to finish" and "time goal" tracks. Our next long distance workout will be on Saturday, Feb 10.

Registration for this session can be done by using this website link - https://runsignup.com/Race/OH/Cincinnati/CincinnatiOHGallowayTrainingProgram

NOTE: The workout information is listed below and in the weekly e-mail. Please use the forum for communication with others. You do not need an account to view the forum, but if you want to post, please register here (no charge). Contact me if you cannot access the forum because of a password problem. The training schedule is on Google Docs, and the link is in this thread.


WEEK 12 MEETING TIMES AND LOCATIONS:
Wednesday, Jan 31, 2024
All distances and pace groups: run on your own for 4 miles

Saturday, Feb 3, 2024
All distances and pace groups: meet at 7:45am at the Withrow HS parking lot next to the track to run 4 miles (half) or 6 miles (full) at 8am; alternatively, those on the "time goal" schedule will do either 5 half-mile repeats (half) or 6 mile repeats (full)

Withrow University High School is at 2488 Madison Road, Cincinnati OH 45208 (use the entrance off Dana Avenue to get to the back of the school and the parking lot next to the track)



4-/6-MILE ROUTE AND 5 HALF-MILE/6 MILE REPEATS: Since we will be at the track, you can simply run 4 laps of the track to get 1 mile (2 laps for 1/2 mile). For those doing the 4- or 6-mile distance, use the long run pace and run/walk ratio for completing the workout. Those doing the half mile repeats (half marathoners) or mile repeats (marathoners) should use the following pacing protocol.

Mile and Half-Mile Repeats - the key to speed building

Over the years, we have used different ways to carry out the mile repeat workout, based on input from Jeff Galloway's Program Directors meetings. There are three you can try (pace is each case is always 30 seconds FASTER than your goal pace and a 5-minute walk break after each repeat) -
1) run the mile solid with no walk breaks
2) run .05 mi (2 loops of a track), walk 15 seconds, then finish the run
3) practice your run-walk ratio during the interval, except run for 15 seconds rather than 30 seconds (provides "muscle memory" that would be closer to your actual race ratios and run-walk pacing)

For half-mile repeats, you will run them 20 seconds faster than your goal pace and with a 2-minute walk break in between. Because of the distance, you can just run these without a walk break during half-mile distance.



PACE GROUPS: Based on participant sign-ups and recent magic mile results, we have three groups - 11:30 min/mi (90 sec run/30 sec walk), 12:30 min/mi group (60 sec run/30 sec walk), and 14:00 min/mi (30 sec run/30 sec walk). Please note we will be flexible with group paces, ratios, and membership, depending on evolving trainee attendance, distance needs and outdoor conditions.