Free Your personal running journal by Jeff Galloway

2 Galloway Training Components
    Each of the following components develops specific capabilities. By blending them, regularly, you can improve with little or no risk of injury.
Magic Mile see here
    This is a reality check on your goal and will help you set the right pace for the following:
Goal setting – how much improvement is realistic
Long run
Speed segments, if run
Your goal race
The long run see here
    This is the key element of any training program. Each long run improves endurance, pushes back the fatigue “wall,” and improves performance potential.
Galloway Run-Walk-Run method see here
    The right insertion of strategic walk breaks will erase fatigue from the beginning of the run, speed recovery, allow you to carry on life’s activities, and can significantly improve finish time.
Rest days
    The breakdown that occurs when you increase speed or distance stimulates physilogical improvements – if there is strategic rest after the stress. During the rest days, repair and rebuilding occur in the muscles, tendons, cardiovascular system, mitochondria, etc.
Cadence drills see here
    Schedule these simple drills once or twice a week to improve running efficiency. Improving cadence can help you maintain pace at the end of races, when your stride shortens due to fatigue.
Getting faster see here
    Only for those who have run a race and want to improve time.
Longer long runs – better endurance improves speed
Speed workouts – allow you to run farther at your goal pace without slowing down
Hill sessions – best workouts to build strength and prepare for hills in a race
Acceleration-gliders – improve your speed adaptations at top capacity and get you ready for faster running. Learning how to glide will conserve your resources
Race rehearsal segments – one day a week, practice running at race pace, inserting walk breaks at various intervals to find which works best.
Balance
    Putting all of the elements together (including rest between workouts) so that you allow the body to recover, rebuild and better adapt to the running motion.

3 Choosing a Motivating Goal
    This journal has weekly entries for one full year. While the normal training season is 3-6 months, it helps to have projected goals beyond the current goal. The best resource book for a full year’s training is A YEAR ROUND PLAN – which schedules all of the elements needed for 5K, 10K, Half Marathon and Marathon over 52 weeks. You can also use the schedules in this book (5K, 10K, 13.1 mi, Marathon) as a guide.
    Most runners have several goals during a training season. The “general goals,” listed below, can be included as part of an endurance goal or performance improvement program. Look over the following and pick the ones that make sense to YOU, and then look for dates of races when you want to achieve them.
General goals
Injury free – Reduce the number of non running days due to injury, to zero.
Burning fat—Generally possible when training for an endurance goal but not recommended when going for time goals
Feeling good on every run—looking forward to the next run
Running until you’re 100 – this is my primary goal and the subject of my book of that title
Endurance goals
Gradually increasing the long run to a certain distance
Finishing a race that is longer than you usually run (no time goal)
Your first 5K, or 10K
Your first, 10 mile or Half Marathon
Your first Marathon
Time Improvement Goals
Read the “Setting up your speed workouts” section on see here
Choose a training book as resource see www.JeffGalloway.com

4 Picking Your Best Race
Before choosing a race ...
    Look on the website of the prospective race and find the “course closing time” (CCT). This is the slowest time allowed as an “official finisher.” Look at your recent races and/or your recent “Magic Miles” (read all of the details see here ). It’s not a good idea to enter an event when your