In four recent posts I covered 3 basic phases of run training:
1) Base – mainly LSD, some tempo (LT)
2) Transition – more tempo, some 200’s, 400’s, or hills
3) Sharpening – track intervals, races
These can be found here:
http://forum.slowtwitch.com/...ring=BarryP;#1036945
http://forum.slowtwitch.com/...ring=BarryP;#1020449
http://forum.slowtwitch.com/...ring=BarryP;#1020644
http://forum.slowtwitch.com/...ring=BarryP;#1030125
It’s a great place to start, but now one must ask when? How long? How fast? How many? Etc. This is where the training becomes very individualized and YOU have to figure these things out for yourself. No “training plan,” “book,” or random STer (like myself) can tell you exactly what workouts to run without knowing your specific experiences, traits, talents, etc. However, from these sources you CAN get a good picture of what typically works (and doesn’t work).
So here I will try to list the important elements of run training and talk a little about how they fit into a training program and then how one can make adjustments to their individual needs.
THE ELEMENTS:
1) Lots and Lots of Running
2) Long Runs
3) Tempo Runs (@ LT pace)
4) V02max Intervals (@ 12-15 minute race pace)
5) Repetitions (@ 2-5 minute race pace)
6) Hills
7) Plyometrics, technique drills
8) Striders
9) Core strengthening exercises, injury prevention exercises, stretching, etc.
Most of these have been discussed already and most people do most of these all ready. Personally I think when evaluating your own running program, instead of looking forward, you should first look back. Odds are, you may make the biggest gains by incorporating the element that has been missing from your program. Each of these training elements will stimulate specific adaptations to occur. The largest improvements typically occur in the early stages of this training.
For example, if a sedentary person was to begin running 15 minutes a day, he will likely see more improvements in the first month than he will after a year of doing the same training. So, in month 1 he goes from a 30 minute 5K to a 26 minute 5K. In month 12 he goes from 23 minute to 22:30.
My point is that the addition of a missing element may be the next big step that will lead to improvement in your running.
THE PHASES:
No matter what your race distance (800 meters and beyond) or your level of ability, the phases of training don’t really change (for most people). What does change is the length of each phase and the level of intensity within those phases. Here I want to briefly talk about what goes into each phase:
1) Base – You are either completely out of shape, or you have just finished a racing season. No matter what event you are doing, your number one priority is to run lots and lots of miles……PERIOD! It takes a really long time to build up a solid foundation of running. There are other elements of training that will give you great short term improvements, but since your races are so far away at this point, don’t worry about them. Build your mileage!
Depending on your goals, the base phase will be handled differently by different people. Everyone will want to build lots of slow miles and increase the length of their long run, however, intermediate and advanced athletes will likely want to add in a tempo run after only a few weeks into this phase.
2) Transition – at some point the benefits of high volume training will begin to plateau. You plan to do some harder training as your races approach but you shouldn’t go into that training cold. You need to prepare yourself for the intensity of racing and training. Here is where you will want to incorporate either some hills, some lighter V02max intervals, or some 200’s and 400’s. Which should you do? It will all depend on how your body responds, however, as stated before, I think that all types of training should be done at some point during the year. Some people will do a mix, some will opt for hills to carry them through the end of an HIM, some will opt for 200’s in preparation for an up and coming 5K race, some may do which ever element has been missing in the last 3 years. Here is where you must experiment and see what you respond best to. The key is, don’t overdo anything.
During this transition phase most people will see their increases in mileage slow if not stop al together. Because you are adding some intensity, it will be difficult to continue to push the limits of your weekly volume.
3) Sharpening – Here is where you ramp up the intensity of your workouts. Many fit athletes will want to drop the hill and rep training in favor of V02max intervals. I still recommend keeping the tempo run and the long run, however, the long run will likely be cut back several miles and the weekly training volume will drop in order to allow the body to recover from this more intense training. Also keep in mind that any races you do will have to replace a workout. Longer races should replace tempo runs and shorter races will replace intervals. Also, don’t be afraid to occasionally run a hill workout or some repetitions on the track….or even mix them into a workout.
This part of training will be intense, but keep yourself in check. You want the workouts to be hard, but there’s no reason to force yourself to recover the rest of the week for one workout. I previously recommended 6-8K for interval workouts but even that may be too much for some slower people. You should end most of these workouts feeling like you could have done a few more. It’s always better to walk away thinking you should have done one more than wishing you had done one less. Always keep the big picture in mind. If the workout really was too easy, you can make up for it later.
ACCOUNTING FOR INDIVIDUALITY:
Here I simply want to cover a few different cases and maybe you can figure out where you fit.
The Typical Fit 5k, 10K, Sprint, Olympic guy:
This guy has been running for at least a few years. He can run a 5K in under 22 minutes and has no problem running 12 miles for a long run and getting in 40 mpw only running or 25-30 mpw while triathlon training.
This guy will spend about 2 ˝ months in his base phase. After 4 weeks he’ll add in a 20 minute tempo run. He’ll then spend about 4 weeks in transition adding in 8x200 with 200 jog and build to 12x200 at the end of 4 weeks. His tempo run has climbed to 30 minutes during this phase. He then spends the next 2 months running 5-7x1000 with 400 jog starting at about 5k race pace and then slowly getting a little faster on each interval. He throws in the occasional race and continues to do his tempo runs. His long runs have been cut back from 12 miles to 8-10 miles. On race weekends he may only run 5 miles the following day. He’ll taper the last week and a half and then run his goal race.
EDIT: The tempo run is 4 weeks into the base period. The 200's occur AFTER 2 1/2 month base period.
The Fit Marathoner:
This guy has run a few marathons in the past. He hopes to qualify for Boston this year. He’s done 18 mile long runs in the past and has run as much as 50-60 mpw. He is putting his triathlon training on hold for the time being.
He will spend 3 ˝ months in his base phase. His goal is to build his mileage to 60+ mpw and reach an 18 mile long run at the end of this phase. After 2 months he adds in a 20-40 minute tempo run every other week. On the in between weeks he’ll do a second long run of about 12-13 miles. Over the 2 months he adds in a hill workout every other week and an interval session of about 4K @ 5K race pace.
Since his goal is a marathon, his priorities were high mileage and long runs. His secondary goal was tempo training and finally a little bit of hill and interval training.
The “Recreational” Triathlete (sprint, Oly):
This guy is limited on time and ambition. He wants to do the best he can with what he’s got time to work with. He typically runs 15 miles a week.
This guy may want to introduce some training blocks in the early season where he can spend a couple of weeks focusing on one discipline. His goals are to build up his long run and tempo run during the base phase. Into transition he will likely want to occasionally mix his workouts so that he does some 200’s at the end of his tempo run or do a tempo run at the end of his long run. His sharpening phase will need to be pretty short, maybe only 3 weeks. At this point he may not want to run more than 4-5k of intervals.
The Marathon Finisher:
He wants to see if he can run the whole thing.
This guy may never go beyond the base phase. While the fit marathoner may want to hit his peak mileage 3 months before his race, this guy will likely shoot to hit peak mileage only 3 weeks before his peak race. His longest run will occur at the end of that week. He does 20 minute tempo runs once every other week.
The 800 meter specialist:
I’m only including this for comparison. This guy will actually do his repetition training in the sharpening phase and it will be very very “throw up and the end of the workout” intense. He will also spend a lot of time working on plyometrics and technique drills. He may even spend some time in the weight room. His goal is to train his body to run well under 4:00/mile pace for less than 2 minutes.
Anyway, I hope that this at the very least generates a discussion about training (something that we can always use more of). Please respond with your input.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485