Ed Whitlock's training method is working for me

Good program & results.

Kick a*s!

One step at a time Freddie.

Thanks! I'm very exited that I'm able to run again without pain. I can't wait until I'm at running two hours a day. Although that won't happen until more than a year from now. Bit I have to look at this long term like lifetime. I want to run all of my life so injury free will be he best method I think.

I don't know how Ed trains like he does. The long runs are where I am at the most risk of injury and he's in his 80's Running for 21 hours a week is amazing. I love running but doing everything as LSR would drive me insane. Whatever works for you, I guess. Does Ed still post here?

I also got the idea from the high school cross country coach in Los Angeles Area where he had his runners run same miles everyday with just nice a week run just one mile longer than other days. I'm not even close to the high mileage yet but I'm just so happy that I've been injury free so far. I hope this will continue if I make sure to only increase duration when I'm feeling good.

Netwerk Errer wrote:

I don't know how Ed trains like he does. The long runs are where I am at the most risk of injury and he's in his 80's Running for 21 hours a week is amazing. I love running but doing everything as LSR would drive me insane. Whatever works for you, I guess. Does Ed still post here?

Still post when appropriate. I am sure my training regime would not work for everyone, but I am sure it would work for some. I went to it because it seems I have to work more on my endurance than speed. My shorter races are my speed training.

Ed

Good to hear from you Ed. How's your training going? What are your current targets?

I just want to say that the older I get the more sense that Ed's program seems to make. At 65 I have worked up to 20-30 minutes per day of cross training (rowing machine and weights) followed by 90 minutes of running 6 days a week. I was a true middle distance runner in my younger days who always was short on endurance. I am much less injury prone training longer moderate pace than doing the more intense interval work I used to do and love. I run most mileage at about 8:30-9:30/mile pace with just one tempo effort and a few strides per week, but just did a half marathon at 6:54 pace.

Thanks for posting this. My question- what pace per mile range are you running?

I'm 55 and would like to break 19:00 for 5K.

runn wrote:

Thanks for posting this. My question- what pace per mile range are you running?

I'm 55 and would like to break 19:00 for 5K.

If you're asking ed, I think I've seen other posts that he doesn't keep track of his speed but if he had to guess around 9 min mile for three hours everyday. That was a post from few years ago so I'm not sure if things have changed since. If he sees this I hope he can give us insight.

I'm only going about 40 min everyday and my pace is around 8 min mile right now. I'm planning on maxing out at 2 hours a day so I'm not sure yet what my pace will be at that point. I plan in doing whatever I feel like.

I think this is really working for me bc I'm following rule number one to distance running which is staying injury free. Unless race day, I don't push myself too hard since I do a distance that I can do everyday. I never go more than I can handle and increase mileage very gradually. Bc when I used to the traditional one long run, tempo run, and intervals, I would push myself too hard on those days and would always be hurt.

Second, this kind of running is consistent as you can get. I'm not expecting quick results from this. I'm looking at this at a really long view.

huh. running slower allows you to run further & put in more time on your feet/mileage. whoda thunk it!!!

Don't worry about pace. Focus on approximate minutes ( or hours ) you run each day. Run slow enough so that you can run day after day. Use races for speed work.

Just run Freddie

This one?

http://www.coacheseducation.com/xc/jack_farrell_july_00.htm

20 minute guy wrote:

This one?

http://www.coacheseducation.com/xc/jack_farrell_july_00.htm

Yea coach jack. I've been doing more of his type of training since I'm only going around 40 min everyday right now

I ran a 5k again this week and ran 19:42! Course was less hillier this week so that had a lot to do with my time but it's nice to run under 20 minutes since I haven't been able to run consistently until few months ago. I basically messed up my left knee when I ran a marathon 12 years ago and I haven't been able to run consistently until now. So glad to be running again!

Freddie McFrugal wrote:

I just started running at about same amount of length every day, and very slowly lengthen my duration. I started off at running just 10 minutes per day! And would increase slowly by about a minute a week for awhile. Then after awhile, I started to increase little more as I started to run pain free as I would run every day but not push myself too hard, I was able to listen to my body and do adjustments. I'm now up to running 40 minutes everyday, and will be increasing my running time by 5 minutes every month.

I'll post my time for my next race.

How long have you been following this plan since you started back up (and started off running just 10 minutes per day)?

yougottabekiddingme wrote:

Freddie McFrugal wrote:

I just started running at about same amount of length every day, and very slowly lengthen my duration. I started off at running just 10 minutes per day! And would increase slowly by about a minute a week for awhile. Then after awhile, I started to increase little more as I started to run pain free as I would run every day but not push myself too hard, I was able to listen to my body and do adjustments. I'm now up to running 40 minutes everyday, and will be increasing my running time by 5 minutes every month.

I'll post my time for my next race.

How long have you been following this plan since you started back up (and started off running just 10 minutes per day)?

I started this around March or April of starting off with about going 10 minutes per day. However, before this, I was running either 100m sprints for 10 min, 6 min all out run, or 20 min run every morning beginning around October of last year. When I was alternating days with this short bursts, I was running with Asics Piranha which I thought at the time the only comfortable shoes I could wear. However, Asics discontinued them so I went on a hunt for new shoes. I found out after lots of trials and learning about shoes, I was on the right track of choosing shoes with no or very low heel rise, but Piranhas were too stiff of shoes for me as I found out that I would always have second metatarsal pain with other flats. So, after more research, I began running in Skechers Go Run 2, which I thought it was the best shoes until I tried Skechers Go Bionics 2, which are now my favorite shoes.

So, I went from October to April of running only about 10 minutes a day. Then, after awhile, I went to 20 minutes a day for about a month and noticed that I don't have any pain or my pain's not getting worse. And now, I'm at 50 minutes a day. I'll stay at this for about a month, then moving to 60 minutes a day. Then so on.

Freddie McFrugal wrote:

I began running in Skechers Go Run 2, which I thought it was the best shoes until I tried Skechers Go Bionics 2, which are now my favorite shoes.

I tried on a pair of Go Run 2 or 3's. The ridges under the arches was annoying, plus depressions under the heels meant that I'd be running on my arches. The shoes looked good otherwise, but wanting to not get injured, I passed.

What do you like better about the Go Bionic 2's?