NEWSFLASH: extremely talented runner gifted with high durability gets fast running a pretty standard training program.
Or we could look at it from this POV:
She’s obviously talented but this gives a concise blueprint for 95% of the hobbyjoggers out there. You don’t have to make it complicated. You don’t have to go crush track workouts. You don’t have to buy a lactate meter. Be consistent. Be aware of your effort level. Be alright with not racing your workouts.
She’s obviously talented but this gives a concise blueprint for 95% of the hobbyjoggers out there. You don’t have to make it complicated. You don’t have to go crush track workouts. You don’t have to buy a lactate meter. Be consistent. Be aware of your effort level. Be alright with not racing your workouts.
Pfft. That takes too long. I’ll join the many other dreamers looking for the magic workout. Pretty sure one of us will find it any day now. Or maybe I’m just in the 5%: I’ve often considered myself special.
When do you do “ intervals“ at 5k pace and/or faster?
Sorry that has been her training for last few weeks and pretty basic. Here is what she did over a 2 week period in May preparing for road mile in which she did well at.
Thank you for sharing. Disappointed (but not surprised) that so many readers are jealous, cynical, and eager to criticize. Wish more people would post such helpful and constructive material as you’ve provided.
When do you do “ intervals“ at 5k pace and/or faster?
I would say the flippant answer is you don’t. Use races for that stimulus. Now see ran a 1500m where you need more of the anaerobic stuff but you can run good 5k off 2 thresholds and strides.
Can you share some info about when they workout? Before/after work, general weather/temps?
Context I’m full time 8-4 in the greater US south. Temps of 100 all summer. I try to run in the morning but struggle to get recovered. Ample time to run in the evening, but struggle with the heat.
You’ve got to shift your schedule. Up at 4:00am. Workout 4:30-6:00 or 6:30. Shower breakfast head to work. Bedtime is 8-9pm. It’s the only way.
Can you share some info about when they workout? Before/after work, general weather/temps?
Context I’m full time 8-4 in the greater US south. Temps of 100 all summer. I try to run in the morning but struggle to get recovered. Ample time to run in the evening, but struggle with the heat.
You’ve got to shift your schedule. Up at 4:00am. Workout 4:30-6:00 or 6:30. Shower breakfast head to work. Bedtime is 8-9pm. It’s the only way.
I found growing up in humidity you just slow everything down. In the early 90's on the weekdays I would run around 7pm for sessions and on the weekend Saturday morning early was the best time. In summer time it gets hot here but being at slight altitude no humidity which makes a huge difference. Good luck!
I found growing up in humidity you just slow everything down. In the early 90's on the weekdays I would run around 7pm for sessions and on the weekend Saturday morning early was the best time. In summer time it gets hot here but being at slight altitude no humidity which makes a huge difference. Good luck!
Get a treadmill if you have time constraints, such an easy fix tbh.
I was in a race last Sunday in Evanston Illinois and there was a “42 year old Female” that ran a 16:43 5K. Whether that was really a female or even someone 42 years old, it’s still good.
Concerning point one, if you have time to train semi-seriously 6-times a week, you have also time to swap a Sunday long run for a local 5K. I don't know this particular case, but I assume that she was just doing volume to keep in shape. Concerning the second point, I used the wrong word "burn out". I was not thinking of overtraining, but of other running-related injuries. Most amateur runners get injured from time to time. Some studies put the prevalence to a 50% per year with an increased probability for performance-oriented people that train harder. I have seen may times talented runners easily hammering hard workouts and then going harder and harder to figure out what their ceiling is, until they get injured (pulling a hammie, achilles tendonitis, plantar fascitis, shin splints etc..). Talented amateur runners going fast are at risk because they often do not have time to do all the other activities that mitigate the risk, and also they have less of a base to support the fast workouts.
I think this discussion is tangential to the point of the post, though. Coachc is just showing an example of a couple of weeks of a training schedule that allowed a very talented athlete to reach a high level of performance, but which is compatible with the daily schedule of common people, does not involve crazy high mileage or killer workouts with a high risk of injury. To me this is very valuable.
Averages 100k (60miles)per week and for 2 1/2 years never missed training due to injury. Sick a few times but other than that a very robust athlete.
Having the ability to not get hurt is talent itself.
"No sport history" except for the part where she ran track in high school. Lol.
"Former high school runner gets back into it in her late 20s and does good -- to nobody's surprise". There, fixed that for you.
This.
Coach says she ran 2:29 at age 15, which is about equivalent to a sophomore / 10th grade male running 2:14. Far from a slouch.
As well as running in high school, and continuing to run through her 20s, what does it mean or matter that she is a lawyer?
I know lawyers who work 60-80 hours per week. I also know lawyers who work 9am-5pm Mon-Fri with a one-hour lunch break and weekends off. No challenge at all to schedule 1-2h a day for training. (The OP obviously would have mentioned if the runner was a mom.)
She’s obviously talented but this gives a concise blueprint for 95% of the hobbyjoggers out there. You don’t have to make it complicated. You don’t have to go crush track workouts. You don’t have to buy a lactate meter. Be consistent. Be aware of your effort level. Be alright with not racing your workouts.
Good post.
She's obviously very good and I appreciate her coach for sharing.
I also get why people are flagging she's not really a "new" runner.
For those that work full time here is the training program of a female that started running seriously at the age of 29. At 31 she has now run 4:16 1500m and 16:04 for 5k. Never too late.
That's still a lot younger than a lot of people start running. I don't think you can apply "Never too late" unless someone is at least in their 50s or 60s when they start.
Not sure why there were so many thumbs down on this. 50s / 60s is arbitrary, but someone starts running in their 20s and you write "Never too late" is just taking the p***.
For those that work full time here is the training program of a female that started running seriously at the age of 29. At 31 she has now run 4:16 1500m and 16:04 for 5k. Never too late.
Monday 1 hour easy run
Tuesday 2x1k threshold w/1min rest + 2x1600 as 400 on/200 float 90 seconds between sets + 2x1k at threshold
Can you share some info about when they workout? Before/after work, general weather/temps?
Context I’m full time 8-4 in the greater US south. Temps of 100 all summer. I try to run in the morning but struggle to get recovered. Ample time to run in the evening, but struggle with the heat.