Will I burn out or will I see big improvements? I'm basically peaking for a 4 mile thanksgiving race and I'm starting my tempos tomorrow. I'm thinking a short 3 mile tempo on Tuesday and a longer about 5-6 mile tempo on Friday. What do you guys think?
not smart
just follow a daniels plan
This sounds like base training, not good base training, but a system for developing an aerobic base anyhow. Try it in the winter, not while you're getting ready to race. You'll arrive at late october, 12 weeks from now, seeing little improvement and no burnout, perhaps some boredom. That is, unless you include a couple workouts a week as well.
Not the best idea. Better to follow a different plan, but would be interested to hear how it works out for you.
Results will depend on what you're doing the other 5 days each week. A 3 mile and 6 mile tempo each week is not too much in my opinion assuming you're also not trying to throw in a long run and an interval session as well.
Again, probably not the best method but it can definitely be done without breaking.
Monday is usually an hour or more cross train day
Wednesday is an easy 8-9 mile medium long run
Thursday is usually a double
Saturday Run or Cross train.
Sunday 10-12 mile long run
And I usually do strength training/core 2 times a week right after workouts.
I'm assuming you're not starting from ground zero. I would recommend turning your 3 mile tempo into workouts like 3 x mile or 6 x 800. You will be able to develop a bit more on the faster end which will help when race day comes. This will net greater results than the double tempo method.
This is the training that got me prs from 5k on up to HM. Won't know unless you try.
Go longer. A 4-5 miler one day, then 6-10 mile tempo as part of your long run. YoI'll be fit af.
you'd probably get pretty good at running tempos.
you're welcome.
Probably not the best plan for a 4-miler. Might work for a 13.1.
Several years ago, I had an athlete do something very similar to what you're talking about. This was done over the summer, and not at my recommendation. The result was a disastrous cross country season -- times that were consistently slower all season long than that athlete's times from the year before.
If you really want to peak do your tempos for 6 weeks. After that, run one tempo midweek and race on the weekend. After you start racing don't worry about your mileage. Make sure you are well recovered and feeling fresh and fast.
va coach wrote:
Several years ago, I had an athlete do something very similar to what you're talking about. This was done over the summer, and not at my recommendation. The result was a disastrous cross country season -- times that were consistently slower all season long than that athlete's times from the year before.
yes...but I assume that athlete then returned to school in the fall and trained under your program from late August through the end of the year?
We tried. The fall season was a frustrating series of fits and starts. A proper base had not been built over the summer, and when workouts and races began the lack of basic aerobic fitness and strength really showed. Form had also significantly deteriorated. By then it was too late to go back and do it right.
You'll either get really fit or you will get sore knees.
This has been my routine for several years and it works well.
The key is to build your mileage and not do the tempos too fast (aka Daniels pace).
On my shorter tempo day, I always double in the morning with a very slow but 5-8mile run in the morning. The tempo is done at something like HM pace, so pretty slow.
My longer tempo run is usually part of a longer run (say a 10-15 miler). So if I am doing a 14 miler, I will do 2 easy, 10 at 90% or so of marathon pace, 2 easy.
I also do a weekly long run of 15-20 miles at a steady but not too fast pace.
I avoid all intervals, fartleks and only do strides during this base period.
I am able to do about 90-110mpw during base this way. Once I start intervals I obviously eliminate the longer tempo, replacing it with a shorter faster effort.
one word all upper case wrote:
not smart
just follow a daniels plan
Depends on the runner and how the rest of the miles are being run. At 100mpw, most of the miles will be easy paces, so you need some faster work in there.
Hammering a ton of miles at VDOT LT pace is obviously risky. Doing other "lactate" work, i.e., tempos at 85-95% of marathon pace, is far more reasonable.
You will go nuts. Don't do it! Too many tempos is proven to cause psychosis.
Peaking for a Thanksgiving race shows you are already kind of weird in the head and at particular risk.
you'll have done 24 tempos
4:29miler wrote:
you'll have done 24 tempos
No, no this is one of those superstar math questions that we're not thinking of the trick.
Do them properly and you'll be fine. You will see a steady improvement.
Warm up two or three miles, then start your tempo run at a comfortable pace and gradull pick it up.
Train don't Strain. Minimum pain, maximum gain.