Typically when we look at half or full marathon training programs we look at how many miles we log in a run. I know you read about that on this blog. I will usually talk about how many miles and the time it took me. Now I am going to talk about a different approach.
Our store takes a different approach to training. Traditional programs for a half or full marathon look at miles. Each week you increase miles. What our training programs focus on is the amount of time you run. African runners typically train this way. By running in a certain block of time, you can focus more on the quality of your run, and your speed. The miles tend to take care of themselves.
Legendary coach, Jack Daniels adheres to this type of program. "Runner's World" has set up his program in some easy steps:
1. Run no farther or faster than you have to.
In other words, strive for optimal training benefits with the least amount of work. This is the cardinal rule of Daniels's training philosophy. As he likes to put it: "If I said that you could run a five-minute mile with one program that took 30 miles a week or another program that took 80 miles a week, which would you choose?" The answer's a no-brainer, of course, but many runners nonetheless train too hard and too inefficiently. The outcome is worse performances, not better ones. Daniels tries to cut out the waste, maximizing improvement and minimizing injuries. A corollary to this rule: Whenever you do a workout, know what you're trying to achieve. Is it endurance? Speed? Running economy? If you're training intelligently, you'll know the answer before you begin to sweat.
2. Avoid injuries.
Duh. Who doesn't pay homage to this old chestnut? But it's easier said than done. To help you escape the trap of overuse injuries, Daniels offers the following formula: Stick with your current weekly mileage for at least three weeks. Then, if your training feels comfortable, you can increase your weekly mileage by the number of workouts you are running per week (that is to say, if you're doing four workouts, you can increase by four miles).
3. Follow a progressive training program that gradually builds to a racing peak.
Daniels's ideal training plan lasts 24 weeks or longer, and moves steadily from one emphasis to another: easy runs to repetition workouts to interval training to tempo training. At the same time, he realizes that many runners don't plan far enough ahead to follow long-term training programs, and in Daniels' Running Formula he has developed sophisticated variations on the basic approach.
4. Pump up your stride rate to 180 per minute.
At the 1984 Olympics, Daniels and his wife, Nancy, analyzed the stride frequencies of runners from 800 meters to the marathon. At distances from 5000 meters on up, the top runners, both men and women, were remarkably consistent: They ran with a stride rate of about 180 strides per minute.
5. Run 75 to 80 percent of your weekly mileage at a relaxed pace.
This kind of running builds your basic aerobic capacity, and strengthens the key running muscles, joints, and ligaments. Your EZ pace is equivalent to your 5-K race pace, plus 90 to 120 seconds per mile. (If you race 5-Ks at 8:00 pace, your EZ pace is 9:30 to 10:00.)
6. Run a weekly long run that amounts to 25 to 40 percent of your total distance for the week.
If you're running 20 miles a week, the long run can be eight miles (40 percent). As your weekly mileage increases, the long run becomes a smaller percentage of your total miles.
7. Run about 12 percent of your weekly mileage at your lactate threshold (LT), or tempo pace.
When you run at LT pace, you enhance your running economy and your body's ability to function with increasing amounts of lactic acid. LT pace is your 5-K pace, plus 25 to 45 seconds per mile.
8. Run about eight percent of your weekly mileage at your interval pace (INT).
This pace improves your VO2 max and your ability to run at a fast pace. Your INT pace is 5-K pace, minus 10 to 20 seconds per mile.
9. Run two percent of your weekly mileage at your repetition (REP) pace.
This pace improves your power, your speed, your stride frequency, and your relaxation while running fast. Your REP pace equals your 5-K pace, minus 40 to 80 seconds per mile. You'll do most of your REP running as "strides" after easy runs or as fast 200-meter repeats.
10. Stay positive.
Remember: When you have a good day, it's no accident. You can't fake it; these days represent your true capacity as a runner. On the other hand, bad days are flukes. They happen to everyone, and they mean almost nothing (unless you have a lot of them, and then you need to analyze what's going wrong). Reward yourself mentally for your good days, and don't obsess about the bad.
I am going to give this a try with my runs. I started yesterday. My goal was to run no more than 30 minutes. I headed down the Monon Trail. At 13:58 I thought I should head back, and figured I would be slower going back because it was so hot and humid. I was a bit slower, but I ended my run in 28:28 and ran 2.3 miles.
I found during my run that I was able to focus more on my form, and what my body was doing. I also found my body was more relaxed. Curious if anyone else has trained like this. I think there is something to this, and am going to keep up with this.
Charlie
