If you were advising a new runner, would you start them off training by mileage or time?
Have at it.
If you were advising a new runner, would you start them off training by mileage or time?
Have at it.
Time: start at 5-minutes out and 5-minutes back, unless they had athletic experience, in which case maybe 10-out and back.
After 3-weeks to a month I'd do the Lydiard 30:00-15:00-15:00 protocol, then add time as they got stronger, until they were at maybe 5-6x 1-hour + 1-2x 90-minutes for a year or two. Let them get better naturally.
Everything depends on age and experience to start off with.
WaHooooooo wrote:
Time: start at 5-minutes out and 5-minutes back, unless they had athletic experience, in which case maybe 10-out and back.
After 3-weeks to a month I'd do the Lydiard 30:00-15:00-15:00 protocol, then add time as they got stronger, until they were at maybe 5-6x 1-hour + 1-2x 90-minutes for a year or two. Let them get better naturally.
Everything depends on age and experience to start off with.
What is the "Lydiard 30:00-15:00-15:00 protocol"?
Train by time, so if they are feeling better or worse they can either run a little more or little less
30-15-15
I believe Glenn, HRE and Nobby have addressed this.
Run a longer day, followed by 3 shorter days:
30-minutes on day 1 /15-minutes on day 2 /15-minutes on day 3 and repeat.
Increase that long run, once the 30-minutes becomes easy,
to 45-minutes, then an hour then up to 2 hours. The other, shorter run would be increased incrementally as well.
I never understood this. They are equivalent. All that is required is a rough idea of the pace you run, and then you know how many miles you ran. Until then, just do a few minutes a day and build it up slowly.
Archimedes wrote:
All that is required is a rough idea of the pace you run.
Problem is that sense of pace requires time to develop and as a new runner puts time in, their pace changes significantly.
I say start by time until you can run one hour. Then work on developing your sense of pace.
Here's an interesting perspective on grades of training, using Dr. Jack Daniels VDOT program:
http://www.gordoworld.com/alternativeperspectives/2007/08/daniels-running-formula.html
Note the author (and presumably Daniels, himself) believe one should read a certain level of training mileage and average pace before beginning speedwork. This may not directly address the OP's query, but it does provide some scientific info for background.
Yes! Get yourself fit enough to run nonstop for an hour daily for a few months, then do the speedwork or race a few times to get "your sense of pace".
Good point.