kuntibollox, You might serve yourself better by following these two articles by Tinman.
(Posted 9-29-04) By Tinman Base Training What is Base Training? Simply put, it is primarily aerobic foundation preparation for faster, more specific early-season training.How do you do it? You build mileage (or time) to a fairly high level, including a mix of aerobic paces (somewhat slow to somewhat fast) not to exceed 15k race speed, in general. Short “striders” which are more or less 100m runs at 5k or faster speed can be included in small volume on a regular basis. There are other considerations too for the base training phase.If one has muscular strength deficiencies, the base phase is a good time to use resistance training. Controlled and structured free-weight training and short-distance hill bounding can improve running ability for some people. Remember, however, that running mileage (time) is the primary goal of base training.How does one go about increasing mileage? If you add 4 miles per week (or 30 minutes) to your schedule, you can steadily raise your volume without undue stress. For example, you can start at 30 miles per week in early June, after a week of respite from a long track season, then rise to 75-80 miles per week by the end of August by using the 4-mile per week strategy. If you don’t hammer the pace, it is relatively easy to increase mileage. Progress hinges on rapidity of recovery, so pay attention to what you do away from the running trails, roads, or gym. Getting enough sleep, eating right, and adhering to an organized daily regimen improves the effectiveness of your base training preparation. If you have a hectic life and crazy schedule, you may have to trim down the mileage progression and eliminate faster running in order to stay healthy and injury free.________________________________________________________________________________________________________What does Base Training look like?Day 1: Longer Run - at an Easy to Moderate Pace (generally 2:15-1:30 per mile slower than current 5k pace) plus 4-6 x 100m at 5k speed, jog 100m between.Day 2: Shorter Run - at an Easy to Moderate Pace.Day 3: Aerobic Fartlek - 15-20 minutes of 3-5 minutes pickups at 15k-20k race speed (25-40 seconds per mile slower than your current 5k race speed) plus 4-6 x 100 at 5k speed, jog 100m. Do a warm-up and cool-down run too.Day 4: Medium Run - at an Easy to Moderate Pace.Day 5: Shorter Run - at an Easy to Moderate Pace plus 4-6 x 100m at 3k speed, jog 100m betweenDay 6: MP (marathon pace) Tempo Run. Run about 40-50 seconds per mile slower than current 5k pace. The length of this run should be roughly 10-12% of your weekly mileage, up to 10 miles, whichever is lesser. Afterward, run 4-6 x 100m easy acceleration sprints, starting each rep at 5k speed and finishing the last 20 m at about 800m race speed, jog 200m between each. Do a warm-up and cool-down run also.Day 7: Rest (for some people) or a Shorter Run - at an Easy Pace.________________________________________________________________________________________________________Good luck! Tinman
(Posted 9-28-04)
By Tinman Weekly set up
One of the keys to improving performance is to balance faster and slower running in your weekly schedule. If you try to run fast in training too often, you will crash and burn. I guarantee it! If you run slow all the time, you won’t hit your best level either. So, what is the answer?
Though non-traditional for most programs and in most training schemes, running fast just twice per week is all that is really needed. Sure, you can do three or four “hard” days per week, but statistically the results aren’t any better in the long-term. Fox and Mathews of The Ohio State University did a lot of research on the topic in the 1970s and recently Billat, a very bright sports scientist and former semi-elite distance runner from France, has corroborated Fox and Mathews contention that there is no advantage to training hard more than twice per week. Additionally, from a practical standpoint, fewer injuries and fewer setbacks occur with a more limited and controlled schedule.
One of the reasons I went to the two-fast sessions per week approach in the 1980s was because I read an article by a cycling coach from the Detroit area who was responsible for nurturing several of America’s top junior riders. The stately gentleman pointed out that the human body can only take so much abuse, and in his coaching experience of more than 40 years, he had determined that most riders broke down at some point each season or had losses of performance if they trained or raced hard more than twice per week. Because his teams were incredibly successful and consistent, I adopted his approach, and I have never regretted it one moment.
Another person who set the bar high and had the same simple solution for effective training was Frank Shorter, who basically adopted Jack Bacheler’s training philosophy: “...one long run and two fast workouts per week ... and as much distance between as you can handle without breaking down.” Frank was often a speaker at road races in the 1970s and early 1980s (mini-clinics, they were called), and he would make that statement regularly to someone from the audience who wanted to know “The SECRET!”
Other successful coaches concluded, more or less, the same thing, including my favorite, Bill
Bowerman. Even his most talented runners who recovered fast stuck to the same philosophy as what I have presented. Bill would schedule a third session per week for some runners, but it was a moderate one, with longer recoveries. Some of his athletes ran faster only once ever third or fourth day, reaching just 6 for each scheduled 21-day cycle. The goal always was consistent training within a runner’s adaptive capacity. There was no such thing as ego-based, over the edge training at the University of Oregon under Bill, and that may be why he produced 17 sub-4 minute milers during his career.
Dr. David L. Costill, one of the most brilliant sports scientists in the world (former x-country coach at SUNY - Cortland well before Dr. Daniels arrived on the scene) has said often that the most important thing about coaching competitive runners is holding them back. I agree totally!
So, how does one implement the “Push the Pace just Two-Times” philosophy? Simple, decide which two faster workouts (or races) per week are most important to you, then eliminate all other extended fast running in your weekly schedule. This does not include regular striders or acceleration sprints which can be run 4 times per week, in my opinion, with great success.
Should you eliminate the traditional long run from your weekly schedule if you are going to try my proposed philosophy? NO. You can continue doing long runs, just don’t push the pace. In fact, my normal weekly set-up is centered around three key workouts: a long run at a slow to moderate pace and any two faster sessions or races.
Here is a sample weekly schedule for a distance runner who has been hitting 75 miles per week, plus or minus a little:
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Mon - Long Run - 15 miles Easy plus striders
Tue - Shorter Run at an Easy Pace - 8 miles
Wed - 3 miles Easy, Striders, Intervals, Easy Sprints, 3 miles cool-down. (12 miles total)
Thu - Medium Run at an Easy Pace - 12 miles
Fri - Shorter Run at an Easy Pace - 8 miles - plus striders
Sat - 2 miles, Striders, Race or Tempo Run plus Hill Charges or Fartlek, 4 miles Easy. (12 miles total)
Sun - Shorter Run at an Easy Pace - 8 miles.
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Good luck!
By Tinman