So I've done alot of reading over the years about different training theories and coaching ideas and I've come to the conclusion that it very well may be just as simple as the following (some of the best stuff I've read from some of the names I trust).
From Frank Shorter:
- Run 2 quality workouts and a long run each week and make all other runs easy. Cover as much mileage as you reasonably can on those easy runs without jeopardizing the quality workouts.
- Get in a good mix of speeds on those quality workouts
So then I think great, I've got my weekly pattern and mileage thinking all set-up (thanks Frank) now how about those quality workouts. So I go to Dr. Daniels book and try and see what type of speeds I need to be mixing in and I see:
Dr. Jack Daniels & The Rule of 6's:
- Basically 4 main paces I should be mixing in on those workouts.
- VO2 max pace (which is somewhere between 3k and 5k pace for most people)
- Threshold pace which is about 6 seconds per 400 slower than VO2 max pace (for those who can run a sub 20 min 5k)
- Repetition pace which is about 6 seconds per 400 faster than VO2 max pace
- Goal Race Pace - the pace at which I plan to run my next race or goal race at.
Dr. Jack is also good enough to us that he provides some guidelines on recoveries between repeats, repeat distance and total distances of repeats as a percentage of weekly mileage for each pace. Thanks Jack!
So now we have a weekly pattern and mileage focus from arguably the greatest American Distance Runner in history and one of the best marathoners of all time and quality workout types from one of the most experienced researchers and advisors in our sport. Cool.
Now it is time to execute and not over think things. Just let time go by and continue to execute and follow these simple guidelines laid out for us by 2 of the very best.
Why do so many people like to make distance running so hard?