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The achievement of completing a marathon training program and finishing the marathon will be your treasure for the rest of your life. The schedule which follows are the latest evolution in a minimal mileage, low-impact training routine which has been used successfully by an estimated 100,000 marathoners since 1978. By looking further at the chapter on "Setting Up The Marathon Training Program" chapter in my book Marathon, and following all of the medical and safety guidelines, you'll have an enjoyable time in the marathon itself.

Don't wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Start with jogging one to two minutes and walking two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute on your long runs.
Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you'll feel tired but strong at the end. The conservatism will allow you to recover faster.
Every other day you can cross-train instead of walking. Cross country ski machines, water running, cycling, and any other other mode which you find fun and interesting (but non-pounding) will improve overall fitness.
Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word.
As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.
For the first few weeks, you will be doing more walking than jogging. On every "run/walk" day, walk for 2-3 minutes and jog 1-2 minutes. Every 3-4 weeks you may evaluate how you're feeling. If you want to increase the running, start by taking a 3-minute walk with a 2-minute run. Many of our beginners don't get further than this. Advanced beginners progress to a maximum of running for 2 minutes and walking for 2 minutes.

A look back at Galloways Scavenger Hunt in January 06'

2006 Goofy Challenge

Webster's Dictionary defines Goofy as being crazy, ridiculous, or mildly ludicrous.

Several Galloway members took on the Inaugural Goofy Challenge this past January. The challenge consisted of running a Half Marathon on Saturday Jan.7th and only to wake up early the very next day to do a full Marathon. They each received a Donald Duck medal for completing the Half Marathon, a Mickey Mouse Medal for the full Marathon and a Goofy Medal for completing both. These individuals truly earned their hardware. Congratulations.