Quality over quantity

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17 years ago 12/26/2006 11:50pm EST

From reading this website, it sounds like everyone advocates running easy every other day. I have tried that approach, running 50 miles a week and running easy every second day, and it did not work. Recently, I've begun running less--more like 35 miles a week--and running each day at a good effort. If i'm feeling terrible then of course I'll slow down...but for the most part, I go pretty hard. I've had pretty good success with this so far, cutting thirty seconds off my 5k pr. Has anyone else had success using the quality over quanity method??

17 years ago 12/27/2006 12:04am EST

re: runnergirl20007

A couple months ago there was a pretty active low mileage thread with a lot of great information from Jim Spivey that you might search for. Also, there was a post a year or two ago by Dr. Daniels (jtupper) that was about a female collegeate runner that he coached, who, according to Dr. Daniels, was only able to put in about 30 mpw due to other commitments (presumably work or classes). The training wasn't disclosed, but she ran roughly 16:00 on that training and won her race (5000) at Penn Relays, so it can be done. Many coaches have stories of intividuals who have succeeded with training like this....and who have failed with training like this.

17 years ago 12/27/2006 12:07am EST

re: runnergirl20007

I do pretty good off less than 20mpw but it is all quality

How well you can do off low miles ran faster depends on your muscle type.Runners who have a higher percentage of intermediate twitch fibers can run very well off quality low miles.High mileage has a greater benefit for runners with a higher percentage of slow twitch fibers.

Read Owen Anderson's excellent article on this very subject:

http://www.pponline.co.uk/encyc/0129.htm

17 years ago 12/27/2006 12:33am EST

re: Fifty

Why do you consider Anderson's article to be excellent? He cites a few studies that indicate that different intensities of exercise seem to stimulate the production of different quantities of a particular protein in the mitochondrion of a rat, and he concludes that this supports his long-held view that shorter, faster workouts are better than longer, slower workouts for humans who want to maximize their speed in long-distance racing. I'm certainly not a regular reader of Anderson's writing, but I honestly can't remember a single article from this guy that has struck me as good science.

17 years ago 12/27/2006 12:35am EST

re: Fifty

I believe if your running 50 or under miles per week easy days should not be forced in the schedule if its not needed. You should be able to run fairly quick every day with no problem because I dont believe the volume is high enough to really have a damaging effect.

17 years ago 12/27/2006 8:19am EST

re: runnergirl20007

If we had pics or a video showing your stride at various speeds it would help.

17 years ago 12/27/2006 8:26am EST

re: runnergirl20007

It looks like different approaches work for different people. Norm Greene always ran low mileage, very fast and was a very successful master's runner.

How about this: If you kind of combined the two methods?

Keep your current schdule, but then add a second run at an easy pace. Start with about 3 easy miles, 3 days per week. Increase that to 5 days then increase the mileage of the second run.

17 years ago 12/27/2006 8:54am EST

re: runnergirl20007

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