We've all seen people posting their 'typical' marathon training week with milage of 90 + mpw and 70min tempo runs.
But I want to ask the knowledgeable folk here, in the face of the overwhelming and infinite number of possible training schedules, what they think about the components should be for a sustainable, injury-free running programme, which can be added to two or three times per year for events, and allows people to do other things too! (e.g. go to work, play soccer, hold down a relationship!)
Before I get going, please forgive my slightly obsessive approach to trying to figure it all out at once!
I started running early 2013, found it easy being in good shape already, signed up for a 50k for May 2014, and fractured a metatarsal about 8 weeks before the event.
On reflection it was clear that I was making several mistakes:
- too much too soon in general
- abandoned strength training
- too many of my miles were in the long run on the weekend as time as limited in week
- no dynamic warm-ups or post-run stretches
As I return to running now, I intend to follow the following protocol:
- daily 15 mins stability/balance exercises and stretches (these post-run) and foam rolling
- 4 x run per week including: 2 easy runs, 1 long run, 1 interval/fartlek or tempo run
- 2 x strength training per week focusing on functional lifts/movements, e.g. squats, deadlifts, clean and press, (using barbells or sandbags), press ups, pull ups, squat jumps.
- dynamic warm ups before running/sport and before breakfast on days I'm not running for general range of movement.
I want to return to run distances from 10k up to half marathon, which I was able to run in 1hr30 previously without structured training.
I intend to do two weeks build up, one week cut-back, e.g.
Wk 1: (6 days exercising, 1 day rest) Long run, Easy run, Intervals/fartlek, Easy run + 2 strength workouts
Wk 2: (6 days exercising, 1 day rest) Long run, Easy run, Tempo run, Easy run + 2 strength workouts
Wk 3: (4-5 days exercising, 1 day rest) Easy run, fartlek + 2 strength workouts + maybe 1 yoga session
My questions are:
- does this look like a reasonable schedule in general? I feel like it is one I could add to for an event by increasing the length of the runs
- should I be doing Intervals and a Tempo run each week or is it OK to alternate these weekly?
- Should I spread the strength exercises between them both, or do, for example, one focusing on heavy lifts one session and bodyweight and plyometrics the other?
- could it be worth scrapping one strength straining session to free up time for a focus on 'pre-hab' work - a longer stability/balance or yoga session?
- what about hill sessions? I like to incorporate hills into most runs anyhow as I enjoy running up them! I run up them at the same effort as the rest of the run
- I also tend to play 5-a-side football (soccer) once per week. This is great for fitness - lots of short sprints, turns, jumps and active rest. But should I substitute this for a speed session, or an easy run, or not treat it as a run at all? I'm certainly sore the next day!
- I've also been given a 'backwards walking' protocol by my physiotherapist to tackle what he thinks is patella tendinosis (not severe, but has lingered for a few years). Has anyone got any experience of this? Once I've finished the protocol, it seems it might be worth doing it one a week or so. I also know that some people do eccentric single leg squats for patella tendinosis - has anyone any experience of this?
For anyone who posts back, much appreciation for reading all that and thanks for your help!
Sam