Marathon: You Can Do It!

by Jeff Galloway

Marathon: You Can Do It! details Olympian Jeff Galloway’s revolutionary walk/run training methods that have enabled tens of thousands of people to run marathons. This innovative method opens up marathon running to everyone — not just rock-hard athletes, but also those who may be out of shape, overweight, or past their athletic prime. This updated edition includes the new "magic mile" time trial, fat-burning techniques, adjustments in the weekly schedule to prevent injuries and improve performance, and quick fixes to keep runners motivated during latter stages of marathon.

Genres: Nonfiction, Sports, Fitness, Health, Reference, Self Help, Personal Development

240 pages, Paperback

First published April 9, 2001

Reviews

[Michael O'Brien · Rating 5 out of 5]

To me (and probably to many other people as well), the marathon ranks up there as the Mt. Everest of running. I read this book because I've decided that I want to tackle this challenge, but had no idea how to get in condition to deal with it, (being about to turn 50 in two months), and knowing that, unlike other races I've done, there's going to have to be much more preparation for it than for any other physical challenge I've faced in the past. Fortunately, Jeff Galloway gives people like me a plan and a strategy on how to get there. This book is comprehensive, covering all the aspects to get ready for a marathon: various training plans, nutrition, handling injuries, dealing with different climate conditions, finding motivation, developing a mental plan for completing the training, and, during the race, finding that extra stamina. In addition, much appreciated by this older runner, he addresses adaptations that guys like me need to make during our marathon training. All in all, having read this book, I feel much more confident and hopeful, that, come this December, by then being age 50, I will achieve my goal of finishing my first marathon. When that happens, I will be even more grateful still to Jeff Galloway for showing me the way!

[Jo * Smut-Dickted * · Rating 5 out of 5]

One of three favorites for marathon training for me. The other one's I loved that I found very inspiring are Marathoning for Mortals: A Regular Person's Guide to the Joy of Running or Walking a Half-Marathon or Marathon and The Official Rock 'n' Roll Guide to Marathon & Half-Marathon Training: Tips, Tools, and Training to Get You from Sign-Up to Finish Line. I also recommend Hal Higdon's website and training plans online (have not yet read his book).

The reason this book comes out on top is I found it motivating and complete. I enjoyed reading it, there was a great amount of inspiration in it for me, and it answered many questions. I've already re read it twice. I'm in the third week of the training and (though I run longer during the week then he recommends) the run/walk method makes a world of difference to me. I cannot overstate it. Quite simply it is the difference from me being able to run no more than about 5 miles and being able to run further. I have some old injuries that have plagued me since 1985 and this way of endurance/LD running leaves me without any injury and able to do nearly double that which I can do by strictly running. As I'm no longer a 22 year old and my goal is to finish a marathon and have fun while doing it this is the method that I feel works best for me!

[Marissa · Rating 4 out of 5]

Really enjoyed reading this book. I began reading it because a few of my running friends have talked about walk breaks and interval training but I was having a hard time grasping the concept of improving my running with walk breaks. I definitely have a better understanding now; by alternating the muscles used and slowing down pace in the begining of a run a runner can perform better and longer without injury. I appreciated the technical aspects of this book a lot. Galloway has charts for not only training plans but also for predicting performance, pace charts, and chapter upon chapters of training tips. He also addresses general running questions, such as how to pick shoes, what to eat, best times to eat, breathing control, and what to wear in different temperatures. The two reasons that I docked this book a star was because some chapters had repeatitive information and because I really found his chapter on motivation cheesey- not to say it can't work for someone else, just not for me.

I highly recommend this book to any runner, marathon inspirations or not, it includes really useful information. I have been using the walk/run techniques over the past few weeks, and will stick with an interval on my upcoming half- hopefully I PR! :)

[Austin · Rating 3 out of 5]

It was OK. He’s into running way more than I am so some of it was not interesting or not understandable for me. There were some good tips I put to use though and did finish my first marathon!

[Christina · Rating 5 out of 5]

I signed up for the lottery for my first marathon and picked up this book a few days later. The day after I signed up, I thought maybe I'd better just pull out before it was too late, but after reading this book, I felt excited and hoped I really did get in.

Jeff Galloway is a premier running coach and guru and I'd read a bit of his stuff online before this book, but this book really brought home his system of building endurance through frequent, short, and early walk breaks. I'd always before thought it was a sign of weakness to walk, but now I'm rethinking that -- he says frequent and regular walk breaks, especially early on, rest your running muscles and allow them to work longer without injuries. He claims our muscles are not really meant to be used hour after hour and that short breaks allow the muscles enough recovery to be stronger. He claims that many people have improved their marathon times by following his methods and that most people using it never hit "the wall" at all.

I tried his method on my 9 mile run last week and despite being a much tougher run (significant uphill for the first six miles) than my all-downhill 8 mile the week before, I felt fresh and loved the running experience. I'm sold on his methods. Especially since I'm new to running, I can't afford to be sidelined by an injury. I just want to finish, and after reading his tips and tricks (including some interesting motivational stuff), I feel much more confident that I can do this, and not only that, but ENJOY it too.

[lunarlibrarian · Rating 3 out of 5]

Cindy picked up this book for me. (How nice is that??) She shared her preferred marathon training schedule two months ago, and so I'm well into my training now. It's a very gradual program, taking six whole months to get to the marathon. I LOVE IT. It's working so well for me. The premise is each week has 2 short runs, 1 speed/xtrain, and 1 long run.

I'm using the run-walk method, which means that I'm enjoying running from beginning to end. No more suffering -- physically or motivationally. Or, at all, actually. I'm very gradually increasing my run-to-walk intervals, and since I started off easier than I could do, I'm always feeling strong. I'm never hitting the wall, even though I'm gradually increasing my mileage every week. I feel strong every day and I also look forward to my runs every time. This is simply sensational. I've never trained like this before.

The run-walk method does work in a spectacular way. No matter what level of fitness you are coming from, you can literally have an enjoyable run from the beginning of your training to the end, every single day. Just start it gradually enough. (Like, if you're anti-running, start by: walk 5 minutes, run 1 minute.) My training summary: Two months ago, I started with 2 minute walking, 1 minute running. Every week I add 5 seconds to running and subtract 5 seconds from walking. It's been perhaps too slow. This week is an easy mileage week so I'm going to drastically change it up and run 8 mins, walk 1 min.

As a fan of the run-walk method, I knew I had to read a Jeff Galloway book, since he made the method famous. This edition is from 2001. I respect the guy and I found the first half of the book helpful. I definitely marked the book up! But, I skimmed a few sections, where he obviously doesn't have the qualifications (nutrition, dieting) or scientific studies (he leaned more on individual stories to back up his claims). He belabored the point, so an editor would have been helpful. (And of course he included absolutely zero information about women-specific running issues, like: through the menstrual cycle, or while pregnant or breastfeeding. Nor included women-specific gear like: sports-bra firmness, or diva cups, or safety devices, because THOSE BE WOMENS PROBLEMS.) But in spite of the flaws, it still had a lot of valuable, solid information, and it *will* make my running better. So, three stars.

My running goals:

My big goal is to run a marathon, which I should hit this coming April/May.

My fun goal is to do the Taylor Swift Eras Tour run, as outlined in her Times Person of the Year interview. She ran and sang her setlist aloud, running fast for fast songs, running slowly or walking for slow songs. How fun and crazy is that??? I love how people everywhere are trying it out and I love doing it too. Running and singing make me so damn thirsty though, so I bought a hip belt with a water bottle attachment. Happy me!

My speed goal is to have my comfortable mileage pace be 10-minute miles. I'm currently running between 12-15 minute miles.

[Carman · Rating 5 out of 5]

Great book if you want to run your first marathon and complete it feeling awesome! (I never dreamed I would actually run a marathon!) I trained for about 3 1/2 months for my first marathon and felt awesome finishing the Country Music Marathon in Nashville last April (2007) with no injuries. Great tips, advice and motivation to be found by Jeff in his books. He is such a neat, knowledgeable and caring guy!

[Carin · Rating 5 out of 5]

hopefully this technique will save my knee for years to come. I like that Galloway says anyone can run a marathon, and while reading this I believe he is correct.

[Elizabeth · Rating 3 out of 5]

Easy to read. Short little chapters.

[Ice M. · Rating 5 out of 5]

Highly recommend for beginners who want to tackle their first marathon. It covers everything from the history of marathons, nutrition, training, mental toughness, and race day essentials, among others. Apart from the run/walk training being taught in this book, I understood a bit better how the left brain and the right brain works during a marathon, and was actually able to use that to better prep my mind for the ordeal that was to come. I also learned about fueling and was relieved to know I do not have to force myself to take those gooey energy gel as I found an alternative that works better for me. Most importantly, I was able to learn about the "magic words" from this book, which I customized for myself and used it on race day. I will definitely read this book again when I prepare for my next marathon.

PS. the book includes training guides for varying goals such as "to finish" or "to finish with a time goal" so it's definitely not just for beginners.

PPS. I'm proud to say I finished my first marathon last Feb 18, 2024 within the cut-off time. ❤️

[Chuck Shorter · Rating 4 out of 5]

This is not a history book of ancient Greek wars, it is actually about running. I’ve been working through this book off and on for a few months. The author, Jeff Galloway, is a former Olympic runner (1972), and is currently the training consultant for RunDisney. His running program consists of running & walking (ie: run 6 minutes, walk 1 minute) which I have tried on my last two long runs. What I found interesting is that my overall pace did not decrease even though I was walking 1/7th of the time. I’m going to try this out for awhile as I continue to increase my distances and see how it is going by the end of the summer.

The book is filled with great running advice and encouragement. Even if you scrape his run/walk philosophy there is a bunch of information to help any runner. I am not a fan of his writing style though. He introduces most chapters with a fictitious story and dialog between several characters. Just give me the fact and keep the fiction.

[Algenis · Rating 5 out of 5]

Must read running book

If you want to run a marathon then this is your go to guide. The book is well organized with everything you need to accomplish your marathon goal. You will find training programs, nutrition and healthy lifestyle style to help you not just with your marathon but also with your life in general. I recommended this book if you want to get starting with running. The book is means for every type of race at any age. You also find a lot of resources to help you keep track and find more people to stay motivated. Hope you considered take the step and follow the guidelines in this book. I am getting ready to run my first marathon and this book is my no. 1 reference to keep me going. Thanks for the amazing book and I will update my review as soon as I finish my marathon.

[Cassie · Rating 5 out of 5]

As a new runner training for my first marathon, this book was extremely helpful. One of my main takeaways was to avoid over-striding, and that’s helped a ton with Achilles pain. The book also helps with running mindset: it’s okay to slow down, recovery is crucial, and running can be fun. The book was published in 2001, so some of the information is outdated, but I’m giving it 5 stars because it shaped my perspective on running & is one I’ll reference for years to come.

[Tammy Elliott · Rating 4 out of 5]

Extremely helpful with very informative data. It not only has me on track for my first marathon (at the age of 56) but provided a ton of guidance in multiple areas, including training, nutrition, timing and breathing. Worth every page.

[Cole Eagland · Rating 5 out of 5]

I didn't give it 5 stars because it's a particularly entertaining read, but adopting his run-walk-run strategy helped me push into longer runs and recover much more quickly. It's changed the way I run, without a doubt, so 5 stars for having an identifiable positive effect on my life.

[Darryl Garner · Rating 4 out of 5]

Like most books of this genre, there is a lot of filler material. That being said, it had what I was looking for; a variety of training plans using the run-walk method, and good explanations for how to implement the techniques mentioned.

[Jeanne · Rating 4 out of 5]

This book helped me run my first marathon. I was a beginning runner, and I completed a challenging (hilly) marathon in my first year of running with the aid of this book (and some online training programs).
I am still running shorter distances but I will always be a Galloway walk-runner.

[Adam Crane · Rating 5 out of 5]

It could be my ignorance . . . but I learned a lot.
Jolly anecdotes and amusing disclosures keep you reading.

[Jill · Rating 4 out of 5]

This book is more intended for true running newbies, but I was able to glean some useful tips. Most important, it really was encouraging in making me believe that I can run a marathon!

[Bonnie Zink · Rating 4 out of 5]

Lots of info and advice that is easily applied to other distances as well. Well worth a read.

[Linda]

Excellent resource for new and experienced marathoners. I found his advice very helpful and it reminded me of what I needed to do before, during and after the marathon.

[Juan Obligado · Rating 5 out of 5]

Very complete starter for running. Followed Galloway method and been able to comple my first half and full marathon in a year without injuries

[Andrew · Rating 3 out of 5]

Very helpful in preparing me for my first marathon.

[Suhail Qureshi · Rating 5 out of 5]

I really enjoyed reading this book. The walk break methodology has been a game changer to improve the quality of my runs , increase mileages and build endurance.

[Roddy Pimentel · Rating 4 out of 5]

A different take on running the marathon. I will try to put an update, when I actually try doing it this in my next one!

[Chad E Spilman · Rating 5 out of 5]

This was a book I loved to read a couple times as I got into marathon running. He does walk, run, walk

[Maddie Dresen]

Hehe

[Elisabeth De Sola · Rating 4 out of 5]

I read the theory... Now let me put it in practice

[Faith · Rating 4 out of 5]

Making progress. And who knew the run walk method would actually work for me?!

[Alicia · Rating 2 out of 5]

I prefer Hal Higdon's marathon book, but I did want to read this one to see how they compare.