Running Around 6-30-08

We're in the heart of Summer base training, so road running is the preferred workout. If you want to do some track work during this time, follow the summer workout series posted at the link in item 1b, below.

Building base includes not only mileage but frequency as well. I've outlined a plan to increase the number of running days per week at: http://trackworkouts.blogspot.com/2008/06/running-frequency-progression.html

Now for the workout summary:

1a. Road run 5-10 miles.
-or-
1b. See the summer track series of workouts at: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

2. Striders TWO times this week. 4-6 x 100m


Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/rp.php

Running Frequency Progression

I will assume that runners reading this and doing trackworkouts are competitive. That is, you are training to race and improve your performances. If you are running to simply maintain fitness, then this post may not be appropriate for your goals.

Building base includes not only mileage but frequency as well. If you are training competitively, you should probably be running 5, 6, or 7 days a week. However, you need to balance your training load against the likelihood of getting injured. I've found that 6 days/week is right for me. I'd love to run 7, but injuries are an issue, so I keep 1 day of rest on my schedule each week.

You can't just jump from running 3 days a week to 7. It takes time and thoughtfulness in your training. Summer base training is a great time to bump your training schedule to add 1 day per week. Also, by adding another day while you are adding mileage, you are effectively decreasing your daily mileage.

Start by adding 1 day of running this week, next week go back to your current mileage. The complete schedule is below. For someone currently at 4 days per week, the progression would be (days/week): 5, 4, 5, 4, 5, 5, 4, 5.

Week 1: current + 1 day
Week 2: no change
Week 3: current + 1 day
Week 4: no change
Week 5: current + 1 day
Week 6: current + 1 day
Week 7: no change
Week 8: current + 1 day

Notes:

• Maintain new frequency for at least 8 weeks before adding another day.
• On recovery weeks, you can drop one day per week for some added rest and still be at your previous level

Jack Daniels in his Daniels Running Formula 2nd Edition, presents the following recommendations:

• If training three days a week, train on any three days, but no two days in a row
• If training four days a week, train on days 1, 3, 5, 7 or days 1, 2, 4, 6
• If training five days a week, train on days 1, 3, 4, 6, 7.

Running Around 6-22-08

More of the same this week ... base training! Road running is the preferred workout. If you want to do some track work during this time, follow the summer workout series posted at the link in item 1b, below.

Remember if you are running on the track, please be aware of and courteous to the KTC youth athletics runners.

Now for the workout summary:

1a. Road run 5-10 miles.
-or-
1b. See the summer track series of workouts at: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

2. Striders TWO times this week. 4-6 x 100m


Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/rp.php

Running Around 6-16-08

We'll continue with Summer base training this week. The recommended workout is a road run. If you want to do some track work during this time, follow the summer workout series posted at the link in item 1b, below.

Apologies for not having the complete summer plan ready as promised. Look for that tomorrow or Wednesday on the website ...

Now for the workout summary:

1a. Road run 5-10 miles.
-or-
1b. See the summer track series of workouts at: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

2. Striders TWO times this week. 4-6 x 100m


Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/rp.php

Running Around 6-8-08

If you took your break last week, it's time to start with base training. That simply means building a solid foundation of mileage. The idea is to build slowly and intelligently over the Summer. By limiting the intensity of training during this period, our bodies can adapt more easily to the stress of adding mileage. Next week, I'll have a complete Summer base-building plan.

The base phase is also a great time to refocus on often-neglected aspects of our training like core strength. Core doesn't mean abs. It means abs, hips, glutes and back too. Here is an excellent site for core strength info http://www.ronjones.org/Handouts/index.htm

During this Summer base phase, the recommended workout will be a road run. If you want to do some track work during this time, I've posted a complete series of track workouts for the summer. See the link in item 1b, below.

I'm still in my rest phase until Wednesday, but I'll stop by the track on Tuesday to touch base and see how we are co-existing with the youth athletics runners.


Now for the workout summary:

1a. Road run 5-10 miles.
-or-
1b. See the summer track series of workouts at: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

2. Striders TWO times this week. 4-6 x 100m


Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/rp.php

Summer Track Workout Progression

This is a quick post to outline a series of track workouts that are appropriate for summer where base building is the norm but the track is where you want to be. More specifically, this is a series of workouts designed to build on one another over the course of a few weeks. This is not a long-term buildup type of thing. It's just for maintenance. It's appropriate for those who just like to hit the track instead of road running or those who are thinking about a fall marathon but aren't quite ready to start their buildup yet. These should keep you in shape during the summer without burning you out.

Follow the workouts in order. You can do them as frequently or infrequently as you wish, but you should do them in order.

1. Week 1
<= 30 mpw: 2x1600m@T pace with 60 seconds rest
<= 45 mpw: 3x1600m@T pace with 60 seconds rest
<= 65 mpw: 4x1600m@T pace with 60 seconds rest

2. Week 2
<= 30 mpw: 3x1600m@T pace with 60 seconds rest
<= 45 mpw: 4x1600m@T pace with 60 seconds rest
<= 65 mpw: 5x1600m@T pace with 60 seconds rest

3. Week 3
<= 30 mpw: 2.5 miles continuous run @T pace + 2x200m @R pace with 200m jog
<= 45 mpw: 3.0 miles continuous run @T pace + 2x200m @R pace with 200m jog
<= 65 mpw: 3.5 miles continuous run @T pace + 2x200m @R pace with 200m jog

4. Week 4
<= 30 mpw: 2x2400m@T pace with 90 seconds rest
<= 45 mpw: 3x2400m@T pace with 90 seconds rest
<= 65 mpw: 3x2400m@T pace with 90 seconds rest

5. Week 5
3-10 x800m @I pace with 200m jog recovery. Volume of hard running should be 7-8% of weekly mileage

6. Week 6
Note this is the same as week #2, but increase your pace 4-8 seconds faster per mile compared to workouts 1-4.
<= 30 mpw: 3x1600m@T pace with 60 seconds rest
<= 45 mpw: 4x1600m@T pace with 60 seconds rest
<= 65 mpw: 5x1600m@T pace with 60 seconds rest

7. Week 7
Same pace as workout #6.
<= 30 mpw: 3.0 miles continuous run @T pace + 2x200m @R pace with 200m jog
<= 45 mpw: 3.4 miles continuous run @T pace + 2x200m @R pace with 200m jog
<= 65 mpw: 4.0 miles continuous run @T pace + 2x200m @R pace with 200m jog

8. Week 8
Same pace as workout #6.
<= 30 mpw: 4x1600m@T pace with 75 seconds rest
<= 45 mpw: 5x1600m@T pace with 75 seconds rest
<= 65 mpw: 6x1600m@T pace with 70 seconds rest

Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/rp.php