Galloway's 15:00 5k Program

I don't know about thousands, but I have personally witnessed him turning hundreds of 14:20 5k guys into 15 minute 5k guys on this program.

Ya you should see Galloway's marathon training plans. According to one plan you can run anywhere form 4 to 6 days a week and run a 2:39 marathon. so if you are a 2:20 guy and you start this plan you will run 2:39 but other than that noone is running a 2:39 off this plan.

hahaha

Who thinks Galloway trained that way when he was an elite?

Actually you can run some very fast times on 3 to 4 days of training. You have to run very hard and very far on the days you run and do a lot of specific cross training (eliptical or stairmaster) on the other days.

When I was 39 I went from a traditional schedule of 6-7 days a week and 60-65 miles to the above schedule where I ran 3 days a week and stairmastered another 7 hours a week.

My 3 days of running included a tempo run, an interval workout, and a race or steady long run. I ran at least 10 miles every workout and ran hard enough I needed that extra day to recover. I not only ran 5k's faster than the year before, I ran an equivelant half marathon (17:00-5k to 1:19 half)even though I never ran over 10 miles on one run.

While it is obvious that the more running you can do will make you better, if that extra pounding and repetition causes you injuries, then this program would be better for you.

Barry Magee coached a marathon runner called Mark Hutchinson in the 90s who went from 2:25 to 2:16 on essentially four days of running a week. Hutchinson was a fireman who worked a "three day on-four day off" schedule. He got in close to 100 miles in those four days and did almost nothing on the other three.

The issue here, I think, is that if you want to run sub 15 or sub 14 you will have to run more- more days, more miles.

While 17:00 is good for a local 5k guy, it is not elite by any means.

Someone mentioned the 2:25 to 2:16 marathoner who did it on 4 days of 100 mile weeks. Could he have run 2:12 on 6-7 days of running 120-130 mile weeks?

Details, please?

mcordi wrote:

The issue here, I think, is that if you want to run sub 15 or sub 14 you will have to run more- more days, more miles.

While 17:00 is good for a local 5k guy, it is not elite by any means.

Someone mentioned the 2:25 to 2:16 marathoner who did it on 4 days of 100 mile weeks. Could he have run 2:12 on 6-7 days of running 120-130 mile weeks?

We have already agreed on what you are saying. The problem a lot of runners have is that they constantly get injured trying to run those extra miles and never get close to their potential. I don't doubt I could have run a 15:30 instead of a 17:00 if I was able to run the 100 miles I wanted to but I am dreaming if I thought my body could hold up to those 100 mile weeks.