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RunTraining (the links)

 

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BarryP

Dec 26, 07 13:40

Post #1 of 35 (86218 views)
RunTraining (the links) Quote | Reply

Much thanks to djm2150 who found these for me. I wanted to steal it and put it my own post only so that I can keep the list updated. I found some older ones (13-16) that I've attached the search link to.

I've learned a lot since writting a lot of these and hope to go back and edit them to make sure that the best information gets across. Anyone who reads these for the first time keep in mind that I in no way pretend to be an authority on elite running. These posts are mainly intended to get runners who don't have a strong background in distance running to begin to understand how they can structure their training to get faster. Those that seem to be fishing in the dark tell me that these have ben beneficial. For more advanced runners the threads provide a medium to compare and contrast ideas about training.

Hope you enjoy. Any hate mail can alway be PM'd directly to me.


Reorganized to bring more appropriate threads to the top:


* The Program (part 1)
http://forum.slowtwitch.com/...%20part%201;#2548394

* The Program (part 2)
http://forum.slowtwitch.com/...%20part%202;#2554186

* The Program (part 3)
http://forum.slowtwitch.com/...part%203%20;#2560901


Swimming: Compilation of some of Doug Stern's tips:
http://forum.slowtwitch.com/...ring=barryp;#4020943




1) Runtraining11 - Understanding how to balance your program (Dec 13, 07)
http://forum.slowtwitch.com/...ntraining11;#1600721

2) RunTraining19 - Gradual Progressive Training
http://forum.slowtwitch.com/...ntraining19;#1897663

3) RunTraining20 - Andavnce beyond the begginer's stage running program
http://forum.slowtwitch.com/...ntraining20;#1949381

4) Zero to PR in 7 months - My Training Log
http://forum.slowtwitch.com/...t_reply;so=ASC;mh=25;

5) Runtraining7 - Struggling with running? Many have improved from this simple fix. (May 10, 07)
http://forum.slowtwitch.com/...untraining7;#1311512

6) Runtraining10 - How can YOU get faster at running - LSD vrs intensity (Oct 4, 06)
http://forum.slowtwitch.com/...ntraining10;#1007702

7) RunTraining16 - REPETITION TRAINING, HILL TRAINING - How to link your base phase to your interval phase.
http://forum.slowtwitch.com/...ntraining16;#1029990

8) RunTraining15 - A VERY IMPORTANT WORKOUT THAT MIGHT BE MISSING IN YOUR ROUTINE....NEWS AT 11! (Tempo Runs)
http://forum.slowtwitch.com/...ntraining15;#1020627
Try this new link
http://forum.slowtwitch.com/...t_reply;so=ASC;mh=25;

9) Why Speedwork is Overrated
http://forum.slowtwitch.com/...;;page=unread#unread


The rest (still worth a read....if I do say so myself ; ^ ).

RunTraining1 - Training for the time limited triathlete (Jan 31, 07)
http://forum.slowtwitch.com/...t_reply;so=ASC;mh=25;

Runtraining2 - The Zatopek Paradox (Feb 6, 07)
http://forum.slowtwitch.com/...untraining2;#1187478

Runtraining3 - Long Runs (fast or slow?) (Feb 8, 07)
http://forum.slowtwitch.com/...untraining1;#1190259

RunTraining4: Training Stresses for Different Workouts (Mar 26, 07)
http://forum.slowtwitch.com/...untraining4;#1250345

Runtraining5 - Some tips for the up and coming season (Apr 13, 07)
http://forum.slowtwitch.com/...untraining5;#1274763

Runtraining6 - Optimizing time, setting priorities (May 5, 07)
http://forum.slowtwitch.com/...untraining6;#1305376

Runtraining8 - Some tips on improving running form (May 14, 07)
http://forum.slowtwitch.com/...untraining8;#1315768

Runtraining12 - A simple model to structure your training (Dec 20, 07)
http://forum.slowtwitch.com/...ntraining12;#1608381

RunTraining13 - Track Workouts - How fast, how often, what time of year?
http://forum.slowtwitch.com/...ntraining13;#1014205

RunTraining14 - Hill Training
http://forum.slowtwitch.com/...ntraining14;#1152546

RunTraining17 - THE FORMULA
http://forum.slowtwitch.com/...ntraining17;#1832962

RunTraining18 - TRAINING TABLES
http://forum.slowtwitch.com/...ntraining18;#1836368
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485


(This post was edited by BarryP on Jul 16, 12 7:28)


thomps

Dec 26, 07 13:48

Post #2 of 35 (86176 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

Thanks for pulling these all together in one place!


non_sequitur

Jan 21, 09 14:34

Post #3 of 35 (82981 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

Most of these links have died! :(


BarryP

May 14, 09 10:19

Post #4 of 35 (81985 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

The dead links have been fixed. Sorry it took so long.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485


matt_d

May 14, 09 10:32

Post #5 of 35 (81958 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

Thanks for putting this list together Barry, great stuff!


M~

May 14, 09 10:38

Post #6 of 35 (81944 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

There are still a bunch of mislabelled links that aren't working.

#3 #5 #7
and
Runtraining2 - The Zatopek Paradox (Feb 6, 07)

This is on my watched list though. Great list.


(This post was edited by M~ on May 14, 09 10:40)


mistressk

May 14, 09 10:49

Post #7 of 35 (81930 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

thanks for this! i've only been running 6 months, but it looks like i might actually be doing some stuff right ;)

generally monday is LSD day - now up to almost 12k (stalled at about 10k for awhile due to bad shoes whose cushioning wore out after 9.5k, every time. new shoes only purchased in time for taper for 10k race 1.5 weeks ago, so this week was my first real LSD with them @ 11.7km. went well, felt good). hope to be up over 20km before fall by increasing gradually.

wednesday i do a hill workout - live on top of a huge one, so (apart from my jogging-in-place in my livingroom warmup) i get about 1km of flat running to set pace, large downhill, 4-6 minor uphill/downhills depending on distance (did 6.95km last night - have done up to 8km), then back up the huge hill and 1-2km of more or less flat running to end it before cool-down walk and stretching. i try to keep PRE steady uphill instead of pace, and concentrate on form (getting knees up). used to try to maintain pace, and i can do it, but it burns me out pretty badly.

saturday i do a tempo run of 7 or 8km, and your note about it being a pace you can maintain for 60mins is very helpful - a website i use (runningroom.com) tells me my tempo pace should be much slower, but i don't really consider it a tempo run unless i'm at around my 10k race pace (about 5:46min/km or 9:17min/mile). based on 57:39 finish in recent 10k, runningroom.com says my tempo pace should be 6:16min/km or 10:06min/mile, which is more like my LSD pace.

this is in addition to any bike/run bricks i do...trying to do 1 per week..

cheers!

-mistress k
__________________________________________________________
ill advised racing inc.
2014 Vanderkitten VIP
Ask me about EuroTriShop


BarryP

May 14, 09 12:26

Post #8 of 35 (81860 views)
Re: RunTraining (the links) [M~] [In reply to] Quote | Reply

Thanks. Should be fixed now.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485


BarryP

May 14, 09 12:30

Post #9 of 35 (81851 views)
Re: RunTraining (the links) [mistressk] [In reply to] Quote | Reply

I need to rewrite the tempo post.


20 minute tempo should be at about 1 hour race pace (10K race pace for you).

A 40 minute tempo will be 7-15 sec a mile slower.

A 60 minute tempo will be abother 7-15 sec a mile slower than that.

Good luck.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485


SallyShortyPnts

May 14, 09 12:32

Post #10 of 35 (81842 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

Thanks again for contributing; I will be referencing these in the imediate future.

Wag More, Bark Less


mistressk

May 14, 09 13:52

Post #11 of 35 (81798 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

In Reply To:
I need to rewrite the tempo post.


20 minute tempo should be at about 1 hour race pace (10K race pace for you).

A 40 minute tempo will be 7-15 sec a mile slower.

A 60 minute tempo will be abother 7-15 sec a mile slower than that.

Good luck.

thanks for that! guess i need to slow it down a bit...not very good at that, always feels like if i'm doing less than about 10:00min/mile pace i'm just gonna drop to a walk...my LSD pace and 5k race pace are less than 2 minutes per mile apart :p

cheers!

-mistress k
__________________________________________________________
ill advised racing inc.
2014 Vanderkitten VIP
Ask me about EuroTriShop


BarryP

May 14, 09 15:40

Post #12 of 35 (81748 views)
Re: RunTraining (the links) [mistressk] [In reply to] Quote | Reply

Quote:
my LSD pace and 5k race pace are less than 2 minutes per mile apart :p

Good! They are supposed to be! Aerobic maintenance runs should generaly be between 1:30 to 2:30 slower than 5K race pace.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485


Tri N OC

May 14, 09 16:05

Post #13 of 35 (81733 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

Barry, thanks for doing this.

How about a "How to Taper" article? In addition to being a good conclusion to the others, it has a certain timeliness for me and my marathon 17 days from now:-)


JoeO

May 15, 09 7:43

Post #14 of 35 (81645 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

In the very first article you say this:


This leads me to The Zatopek Paradox. Emil Zatopek DOMINATED the running scene in the early 1950s winning gold in the 5,000, 10,000, and marathon in the 1952 Olympics and broke 18 world records. If one wanted to become faster in 1952, they'd be wise to take a look at Zatopek's training (but beware....see The Khannouchi Paradox coming soon


But I see no article about the "Khannouchi Paradox". Is there one?


BarryP

May 15, 09 11:10

Post #15 of 35 (81599 views)
Re: RunTraining (the links) [JoeO] [In reply to] Quote | Reply

Yes, that should be the one about Long Run pace.

http://forum.slowtwitch.com/...untraining1;#1190259


I should probably re-write both of those. I've seen both runners used as examples of ho wto train, and many people train incorrectly because of it.


Zatopek ran intervals all the time. There are some quotes from him about the uselessness of training slow. The problem is, as I pointed out in the post, is that 99% of all competetive distance runners today train in an approach that is completely contradictory to his program. There's a reason for that.

Zatopek was very inovative for his time and I think took running to the next level. Intervals were a great idea, but he likely did too much, hence his times, though the class of his era, plae in comparison to what can be accomplished today.

Lesson from the story: don't follow advice from half a decade ago.


Khalid, OTOH, would do insanely difficult long runs. 1) They aren't as insane as one might think relative to his ability and 2) he's REALLY talented and a REALLY seasoned veteran athlete.

Lesson from the story: don't try to follow insane training protocols from freaks of nature.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485


JoeO

May 15, 09 12:04

Post #16 of 35 (81569 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

I've done a "Khannouchi Run" in the final prep for a marathon. Nearly destroyed me.


gingerbottles

Nov 11, 10 1:30

Post #17 of 35 (72716 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

Barry,

I'm a sub 10 IM, but a very mediocre runner (3:5x marathon) and after 6 Months of NO running I'm just about to dust off the shoes. I think your frequency programme will help me going forward, but wonder if I should start at the very beginning (Week 1), or jump in somewhere further up the table. I guess I know the answer but am in danger of getting impatient before I've even started!

Thanks for your thoughts.

In Reply To:


iurnman

Nov 23, 10 12:12

Post #18 of 35 (71865 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

Barry, I ran a 22:30 for a 5k this past weekend. I am 54 and run 38 miles average for the last six weeks. The thing i do not understand is if i run vdot pace for any training everything is way too hard. I can run near max for an entire 5k (max HR 180) I just don't get it. What do you think. I would pay for your advice to get better on the run


BarryP

Dec 1, 10 10:36

Post #19 of 35 (71149 views)
Re: RunTraining (the links) [iurnman] [In reply to] Quote | Reply

Check out this page

www.mcmillanrunning.com and go to his pace calculator. You shoul dbe somewhere between easy/long run/recovery paces. As long as you are in that range, there's no need to worry about it.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485


BarryP

Dec 1, 10 10:37

Post #20 of 35 (71144 views)
Re: RunTraining (the links) [gingerbottles] [In reply to] Quote | Reply

Yes, start *easy*. 1-2 miles a day for the first week is plenty. Sorry for the late response.....you probably figured this out by now. ; ^ )
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485


Racing Yoda

Dec 19, 10 12:18

Post #21 of 35 (70332 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

Barry, this link seems to not be working.



8) RunTraining15 - A VERY IMPORTANT WORKOUT THAT MIGHT BE MISSING IN YOUR ROUTINE....NEWS AT 11! (Tempo Runs)
http://forum.slowtwitch.com/...ntraining15;#1020627


Thanks for all the information to you and Desert Dude.

Steve


real597

Dec 12, 11 10:51

Post #22 of 35 (56745 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

Thank you for this. This has made a huge change for me.


boom808

Dec 16, 11 16:57

Post #23 of 35 (56271 views)
Re: RunTraining (the links) [real597] [In reply to] Quote | Reply

Bumping TTT


yikes

Feb 2, 12 11:15

Post #24 of 35 (53693 views)
Re: RunTraining (the links) [BarryP] [In reply to] Quote | Reply

Barry - I have officially created a small book of all your posts. Great read. Much different than I have trained for Ironman in the past ( 2-3 tempo runs per week and 1 long run). I have a couple questions. Can I PM you?


BarryP

Feb 2, 12 12:08

Post #25 of 35 (53652 views)
Re: RunTraining (the links) [yikes] [In reply to] Quote | Reply

sure.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485

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Kona or ITU?
For participants, fans, spectators, all the reasons one could list, which is the most important world championship: the Hawaiian Ironman or the ITU WTS series championship + Grand Final?
Ironman
ITU WTS
They're equal