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Runner’s World May 2006
By Jeff Galloway

The Starting Line

Two-Timing. Workouts you can run with a slower- or faster- partner

1. Pace Captain Run
This quality workout with speed segments gives you both a good, hard workout. (1) Warm up with five minutes of walking and easy jogging. (2) The slower of the two runners should then take the lead and gradually pick up the pace for another five minutes, followed by a two-minute break of easy jogging. (3) The faster person now takes the lead, running at a hard effort for two minutes, while the slower runner does his own hard two-minute effort. (4) Both runners take another two-minute break of easy jogging, during which time the faster person doubles back to meet his partner. (5) Repeat steps 3 and 4 two to three times, then cool down with 10 minutes of jogging.

2. Course Captain Run
This is a steady, moderate-paced run that should keep you and your partner closer together. (1) Start by warming up with five to 10 minutes of walking and easy jogging. (2) After the warmup, the two you take turns choosing the course ( street, direction, and so on) for three minutes at a time. The pace should remain moderate enough that you stay close together. If the faster runner pulls away during her time as leader, the rule is that she must double back before the end of her three-minute segment. (3) Keep alternating who takes the lead until each runner has served as the course captain three times. Finish with a cooldown, 10 minutes of easy jogging.

The EXCUSE (and how to beat it)
I’m too old to start running.
Too old for what? No skill is needed to run, and no experience is necessary. Running is therefore the perfect candidate to give you that never-before-in-my-life thrill- and the sense of achievement- whether you’re trying it for the first time at 25 or 75. Most latecomers I’ve coached are in better shape at age 45 than they were in high school or college, largely because they’ve learned the value of exercise and dedicate part of their busy lives to it. And a growing number of people put on their first running shoes in their 50’s, 60’s, and 70’s. In many ways, running gets better as you get older. With age tends to come introspection, an running is wonderful way to spend positive time alone or with others as you get in shape, release stress, and boost your attitude- all in 30 minutes.

Q+A
Q: What is the best way to add speedwork to my training?

A: There are many different ways to begin “quality” workouts- training intended to improve your speed. I’ve found that hill accelerations and acceleration-gliders to be the best quality workouts. Hill accelerations strengthen the legs better than any training mode I know. Pick a hill with a gentle or moderate grade to run up, and then walk down. For acceleration-gliders, pick up the pace in the middle of any run for about 15 steps, and then let yourself glide, or coast off the momentum, for the next five to 10 steps. Jog for 30 to 60 seconds and repeat. Introduce any quality training you choose with the following guidelines in mind:

• Do only one quality workout per week.
• Warmup thoroughly before each workout.
• Start with a few one-to three- minute repetitions, running only a little faster than a realistic goal race pace.
• Rest with a one- to two-minute recovery walk between repetitions.
• Increase the number of repetitions by one or two with each successive workout until you’ve incorporated 10 or more.
• Don’t increase your stride much, if at all. Instead, try picking up your turnover.
• Stop any workout before you’re pushing into pain.