Cincinnati-based Jeff Galloway Running Group

[Tony Alonso]

Welcome to week 17 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.

Tempo runs continue this week. This is a 4 or 5 mile run with intervals to increase your pace and run-walk ratio. We will do the same workout until 4 weeks before the Flying Pig. Saturday workouts continue to be the long, weekly distance or half mile/mile repeats for the "time goal" track.

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 17 MEETING TIMES AND LOCATIONS:
Wednesday, Mar 6, 2024
All distances and pace groups: meet at 5:45pm to run hills at 6:00pm; start location is the parking lot next to the Withrow High School track (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)

Saturday, Mar 9, 2024
All distances and pace groups: meet at 7:30am in front of the Lunken Airport Terminal to run at 7:45am (4 or 6 miles for half and full marathoners, respectively, on "to finish" of "time goal" schedules; 10 half-mile or mile repeats for "time goal" half marathoners and marathoners, respectively).

5-mile trail at Lunken Airport Terminal at the corner of Airport Rd and Wilmer Ave (262 Wilmer Ave, Cincinnati, OH 45226)

4- AND 6-MILE ROUTES: We will use the 5-mile Lunken Airport Trail for the different distances. Half and full marathoners will complete a 4-mile loop from the start location in front of Lunken Airport Terminal by doing 2 miles out-and-back along the trail. Full marathoners will then finish with a 1 mile out-and-back to get 6 total.

Those doing 10 half mile repeats (half marathoners) or 10 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 this season's 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.