NOTE: Through my experience as a triathlete and the knowledge I have gained over the last few years through talking to many coaches from both running and triathlon, I have come to believe that this thread may be a little misleading. I hope to clarify this in the future and will reference it here once I do. As it stands, I'd recommend this thread only to standalone 5K runners and faster standalone 10K runners. The advice here, in general, is too aggressive for most triathletes.
-BarryP 8-21-2008
The weekend is over and I'm sure the 1st thing that comes to your mind when as you get in to work on Monday is, "should I hit the track today?" Well, I am going to attempt to answer that question.
For starters, let me say that I am going to give a very generic "cookie cutter" answer. The focus of this post is mainly to give yourself an idea if you are in the right ballpark with your training routine. I can tell you what I have seen work for most people and what has proven to fail.
For starters, what I am talking about is what Jack Daniels refers to as "Interval Training." Specifically this is considered "V02max training." There are many many many diferent ways to do intervals on a track for many many different reasons. Here I am talking about ONE specific type of training that will likely have a very large impact on 5K to 10K races.
WHAT ARE YOU TALKING ABOUT?
I am talking about repeats on the track with jogging breaks. 8x800 meters with 400 meter jog, OR 6x1200, OR 4x1600. They can be done many different ways, but you may recognize these in your own workouts.
(EDIT: Intervals of 3 to 5 minutes with 2-3 minutes of recovery)
HOW FAST?
These intervals should typically be done at somewhere between "current" 3K to 5K race pace. I like to see people start off slower and then progress as they get warmed up. Many, many, many people run these WAY too hard!!! The goal is NOT to hammer yourself into the ground. The goal is to merely stimulate your body to make improvements with the least amount of stress. Running at a pace that is just faster than 5K race stimulates you body to improve its V02max WAY more than, say, an easy jog. (Note: if you are particularly slower you should simply use a pace that you can maintain for 12 - 15 minutes).
In general, if you cannot immediately go into a jog after each interval, then you are likely running them too hard. Rest intervals should be at about "easy running" pace for about 2-2:30 minutes (I like 400meters).
HOW CAN SLOWER BE BETTER?
It isn't. Faster is better. Faster will stimulate greater improvements. No pain, no gain. Right? HOWEVER, you have to consider the tradeoffs. Running is an impact sport. The harder you train, the more stress you place on your body. The more stress you place on your body, the longer it takes to recover. The tradeoff is that you can either A) do one killer monster workout a week or B) do a good, solid workout and then come back later in the week and do another one (ie a tempo run, a long run, more weekly mileage, etc.).
Think about it this way. Would you rather make $120 today or make $100 today and $100 on Wednesday? Runners have to constantly think of these tradeoffs. Again, you want to get the biggest bang for your buck. You want the most out of your workout with the least amount of stress.
HOW MUCH?
I've found that most people seem to get the most benefits training around 6000 to 8000 meters of total "faster running" during a workout. As a rule, if you find yourself getting slower or unable to maintain sub 5K pace, then its time to quit. In fact, if you feel like you really have to dig deep on that last 300 to hold pace, then end the workout and save yourself for another day.
Don't forget my "go immediately into a jog" rule. It is very easy to cheat yourself and walk a 400 in 5 minutes and then run another hard interval.
WHAT TIME OF YEAR?
Another big mistake I see are the people who kill themselves from March until September. If you read my post on How YOU can get faster, you may remember how I talked about periodization. These workouts are very stressful. To do them means that the rest of your week must be compromised in some manner. You will have to run less. Running less will hurt you in the long run. These workouts give you very good yet very short term results. You want to do them as you lead up to your goal race.
Typically you'll want to back out from your goal race (assuming 5K or 10K) anywhere from 4 weeks to 8 weeks (or even more for elites) and begin your workouts there. If you are diligent about keeping a log, you will notice a point where you stop seeing improvement. THAT is likely how long it takes YOU to maximize the benefits of this training. As you get better over the years, this period should last longer. You'll have to use your best judgment from season to season.
SOME SAY YOU SHOULD DO INTERVALS YEAR ROUND.
Yes and no. What I wrote about above should only be done for several weeks. Ideally I like to see this "sharpening" phase done twice a year. However, there ARE other types of workouts that are far less intense that can be done in an "interval fashion" year round. Shorter, quicker workouts like 8x200 at faster than 3K pace (but not sprinting) OR longer, slower LT workouts like 4x5 minute cruise intervals at slower than 10k pace with 1 minute rest can both be done more often throughout the year.
Anyway, I hope I accomplished my goal. Some people really don't understand exactly how these workouts are thrown together. Especially if they come from a swimming or cycling background, they may be enticed into training much harder than necessary during their running workouts and, thus, compromising other aspects of their training in the process. Always think of the tradeoffs while you are doing your workouts. More, harder, faster, longer, more often could prevent you from completing other workouts during the week.
The above is based off of my experiences as a coach and athlete. Everyone has their own sweet spot when it comes to training. Some workouts will work better for very talented and well trained athletes and may go beyond the envelope described above. Otherworkouts may "better stimulate v02max improvement" as proven in the laboratory. I am not going to attempt to dispute any research that shows it. I can only say that these types of workouts done in this fashion are being used in many successful college and high school programs and, if anything, can serve as a strategy that may take you to the next level of your training.
*sigh*.....now for the spell checker.........done (damn, dyslexia sucks!)
EDIT: Runtraining13
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485
-BarryP 8-21-2008
The weekend is over and I'm sure the 1st thing that comes to your mind when as you get in to work on Monday is, "should I hit the track today?" Well, I am going to attempt to answer that question.
For starters, let me say that I am going to give a very generic "cookie cutter" answer. The focus of this post is mainly to give yourself an idea if you are in the right ballpark with your training routine. I can tell you what I have seen work for most people and what has proven to fail.
For starters, what I am talking about is what Jack Daniels refers to as "Interval Training." Specifically this is considered "V02max training." There are many many many diferent ways to do intervals on a track for many many different reasons. Here I am talking about ONE specific type of training that will likely have a very large impact on 5K to 10K races.
WHAT ARE YOU TALKING ABOUT?
I am talking about repeats on the track with jogging breaks. 8x800 meters with 400 meter jog, OR 6x1200, OR 4x1600. They can be done many different ways, but you may recognize these in your own workouts.
(EDIT: Intervals of 3 to 5 minutes with 2-3 minutes of recovery)
HOW FAST?
These intervals should typically be done at somewhere between "current" 3K to 5K race pace. I like to see people start off slower and then progress as they get warmed up. Many, many, many people run these WAY too hard!!! The goal is NOT to hammer yourself into the ground. The goal is to merely stimulate your body to make improvements with the least amount of stress. Running at a pace that is just faster than 5K race stimulates you body to improve its V02max WAY more than, say, an easy jog. (Note: if you are particularly slower you should simply use a pace that you can maintain for 12 - 15 minutes).
In general, if you cannot immediately go into a jog after each interval, then you are likely running them too hard. Rest intervals should be at about "easy running" pace for about 2-2:30 minutes (I like 400meters).
HOW CAN SLOWER BE BETTER?
It isn't. Faster is better. Faster will stimulate greater improvements. No pain, no gain. Right? HOWEVER, you have to consider the tradeoffs. Running is an impact sport. The harder you train, the more stress you place on your body. The more stress you place on your body, the longer it takes to recover. The tradeoff is that you can either A) do one killer monster workout a week or B) do a good, solid workout and then come back later in the week and do another one (ie a tempo run, a long run, more weekly mileage, etc.).
Think about it this way. Would you rather make $120 today or make $100 today and $100 on Wednesday? Runners have to constantly think of these tradeoffs. Again, you want to get the biggest bang for your buck. You want the most out of your workout with the least amount of stress.
HOW MUCH?
I've found that most people seem to get the most benefits training around 6000 to 8000 meters of total "faster running" during a workout. As a rule, if you find yourself getting slower or unable to maintain sub 5K pace, then its time to quit. In fact, if you feel like you really have to dig deep on that last 300 to hold pace, then end the workout and save yourself for another day.
Don't forget my "go immediately into a jog" rule. It is very easy to cheat yourself and walk a 400 in 5 minutes and then run another hard interval.
WHAT TIME OF YEAR?
Another big mistake I see are the people who kill themselves from March until September. If you read my post on How YOU can get faster, you may remember how I talked about periodization. These workouts are very stressful. To do them means that the rest of your week must be compromised in some manner. You will have to run less. Running less will hurt you in the long run. These workouts give you very good yet very short term results. You want to do them as you lead up to your goal race.
Typically you'll want to back out from your goal race (assuming 5K or 10K) anywhere from 4 weeks to 8 weeks (or even more for elites) and begin your workouts there. If you are diligent about keeping a log, you will notice a point where you stop seeing improvement. THAT is likely how long it takes YOU to maximize the benefits of this training. As you get better over the years, this period should last longer. You'll have to use your best judgment from season to season.
SOME SAY YOU SHOULD DO INTERVALS YEAR ROUND.
Yes and no. What I wrote about above should only be done for several weeks. Ideally I like to see this "sharpening" phase done twice a year. However, there ARE other types of workouts that are far less intense that can be done in an "interval fashion" year round. Shorter, quicker workouts like 8x200 at faster than 3K pace (but not sprinting) OR longer, slower LT workouts like 4x5 minute cruise intervals at slower than 10k pace with 1 minute rest can both be done more often throughout the year.
Anyway, I hope I accomplished my goal. Some people really don't understand exactly how these workouts are thrown together. Especially if they come from a swimming or cycling background, they may be enticed into training much harder than necessary during their running workouts and, thus, compromising other aspects of their training in the process. Always think of the tradeoffs while you are doing your workouts. More, harder, faster, longer, more often could prevent you from completing other workouts during the week.
The above is based off of my experiences as a coach and athlete. Everyone has their own sweet spot when it comes to training. Some workouts will work better for very talented and well trained athletes and may go beyond the envelope described above. Otherworkouts may "better stimulate v02max improvement" as proven in the laboratory. I am not going to attempt to dispute any research that shows it. I can only say that these types of workouts done in this fashion are being used in many successful college and high school programs and, if anything, can serve as a strategy that may take you to the next level of your training.
*sigh*.....now for the spell checker.........done (damn, dyslexia sucks!)
EDIT: Runtraining13
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485