August 2014

Sun Mon Tue Wed Thu Fri Sat

1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
Run 20-25 min. Rest Run 2 miles Walk or XT Walk or XT
or run 20-25 min
Walk or XT
or run 20-25 min
17 18 19 20 21 22 23
Walk or XT Run 20-25 min Rest Run 3 miles Walk or XT Walk or XT
or run 20-25 min
Walk or XT
or run 20-25 min
24 25 26 27 28 29 30
Walk or XT Run 25-30 min Rest Run 3 miles Walk or XT Walk or XT Walk or XT
or run 25-30 min
31
Walk or XT
September 2014
Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5 6
Run 25-30 min Rest Run 4 miles Walk or XT Walk or XT
or run 25-30 min
Walk or XT
or run 25-30 min
7 8 9 10 11 12 13
Walk or XT Run 30-35 min Rest Run 4 miles Walk or XT Walk or XT
or run 30-35 min
Walk or XT
or run 30-35 min
14 15 16 17 18 19 20
Walk or XT Run 30-35 min Rest Run 5 miles Walk or XT Walk or XT
or run 30-35 min
Walk or XT
or run 30-35 min
21 22 23 24 25 26 27
Walk or XT Run 30-45 min Rest Run 5 miles Walk or XT Ligt !alk or rest Rest
28 29 30
5 mile "all #olors
Trail Run at
Treasure$ %a&en
"arm'
Dont 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 runwalk ratio to running ! minuteswalking 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 youll
feel tired but strong at the end. $he conservatism will allow you to recover faster.
%very other day you can cross&train instead of walking. 'ross 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 e(ercise sessions. $his means that you should be e(erting yourself at a low enough
level that you could talk. )ts okay to take deep breaths between sentences, but you dont want to *huff and puff+
between every word.
As the runs get longer, be sure to keep your blood sugar boosted by eating about an hour before e(ercise. Drink water
continuously before and during e(ercise and with all food &
See more at, http,www.jeffgalloway.com

2 Hours Before
What to eat: -..& to /..&calorie meal containing carbs, protein, and healthy fats,
'ooked 0uinoa and grilled chicken
1hole wheat pasta with cheese and veggies
2eanut butter and jelly sandwich
3reek yogurt with fruit, nuts, and granola
1rap filled with grilled fish, avocado, and mango
4ruit, yogurt, and greens smoothie
'heese and veggie omelet with toast
What to avoid: 4ibrous veggies and high&fat foods that are hard to digest,
Broccoli, onions, beans
'ream&based soups, burgers, fries, and ice cream
1 Hour Before
What to eat: 5!.&calorie snack containing easily digestible carbs and a little protein,
1hole wheat toast with nut butter
Banana and small handful of cashews
1hole grain crackers and hummus
Small bowl of cereal
6alf a fruit&and&nut bar
'heese stick and carrots
What to avoid: 3as&producing fruits,
2ear
Apple
7elon
15 to 30 Minutes Before
What to eat: Small serving of easily digestible carbs,
6alf a banana
Applesauce
A few saltine crackers
8aisins
What to avoid: 9arge serving of protein and carbs or high&saturated fat and high&fiber foods,
2asta
Bagel and cream cheese
4ried chicken
3ranola or energy bar "high in calories and fiber#
6ydrating is also essential, so drink about 5! to :. ounces of water one to two hours before working out. Sip another eight
ounces 5! minutes before.