Coaching a runner to abandon run/walk intervals

8:00/mi pace is a huge deal if your HMP is 9:00, she's doing intervals around 8k pace the whole race, or in 'easy jogs' w/coach

A 2 hour half persons easy pace is 10-10:30

I just meant that 8' is not a crazy fast pace. In general.I like the quirkiness of it all. A runner who insists on 3:1 run/walks despite being sub 2h for 13.1, and who wants to BQ eventually? And run/walks all her training? How fun is that?I say get her to run for 3:15 ... then 3:30 ... then 3:45 ... but don't make her ramp up so quickly she stops running fast.

Are you new here? wrote:

8:00/mi pace is a huge deal if your HMP is 9:00, she's doing intervals around 8k pace the whole race, or in 'easy jogs' w/coach

A 2 hour half persons easy pace is 10-10:30

Fisky, ever do Billat with your own body?

It ain't for rookies.

coachjj wrote:

What's the best way to approach this? The runner I'm coaching is used to running 3:1 run/walk intervals, even for races. My thought was to devote an entire phase of training to building up her capacity to run continuously but up to what point?

In the words of Jack Daniels, if you want a system to improve, then you have to stress that system. It is as simple as that.

At a 3:1 ratio, she is running for 6 minutes and walking for 2 minutes ever 8 minutes. Well, you need to have her do what I call "string running", and that is get her to string a couple of miles back to back at easy, easy pace, then have her walk a couple of minutes for recovery. Once she is able to do that consistently, then she would move on to stringing 3 miles of uninterrupted running, and do a couple of minutes of walking for recovery. In a few months or so, she should be able to run 4 to 6 miles with no interruption.

You're going to have to stress that to her, and that it is not up for debate. She already has a system from running. It just hasn't been properly stressed.

Also, doing 5k and 10k races would comfortably force her out of that walk/run cycle.

Why run at easy, easy pace? To what end? To hobbyjog a 10K?She has decent speed, good mental strength re running fast, and a disinclination to run slowly for its own sake. Whereas every other 2:00 13.1 runner is the complete opposite. Why ignore those strengths, and train her to run slowly like everyone else?

You run slow to run fast, which will properly build up her aerobic engine. She clearly does not have that, because she still run/walks. So you clean the slate, and start from scratch. That way- she'll correct her issue and build up a solid base.

Kenyans go out and run 9 to 10 min pace for about 30 mins or so before building up to intense running. We are talking about the best runners in the world here. So I think she needs a similar dosage, but stretched across a few months, and done intermittently

He stated that she gets winded or tired after running for some minutes, which leads to her walking. Clearly, her aerobic base is not where it needs to be, and she is not ready for any advanced or even intermediate running.

I would go back to the beginning to get her right, which shouldn't take more than a couple of months,since she has experience with running.....not a long time.

Scorpion,

Stringing back to back miles would be about 20 minutes of running for her, continuous. Isn't that a big first step? She is only used to running for 3 minutes at the present time.

Coachjj wrote:

Scorpion,

Stringing back to back miles would be about 20 minutes of running for her, continuous. Isn't that a big first step? She is only used to running for 3 minutes at the present time.

Right, which is why I would start off with 1 mile first at an easy easy pace. I'm talking slow as possible, but she is still running. You want to string her along 1 mile at a time, or even 400 to 800 meters at a time. ...The point is you are stringing it together piece by piece. ..

Example: Hit a 400 meter track, and get her to run 400 meters at an easy easy pace. Then walk for 400 meters...Then get her to run 800 meters at an easy easy pace, then recover for 800 meters.....keep stringing it along at an easy,easy pace until she builds up to 3 miles or so without stopping.

Those are baby steps which will turn into continuous running in about 2-4 months.

Since she can only run for 3 mins without stopping, starting at 400 meters would be the way to go.

Don't worry about the pace or the speed, the goal is to get her to run the mileage without stopping.

The fact that she can't run continuously for 3 mins lets you know that you have to start from the bottom and work your way up, but you are also going to have to push her a bit .....

Also, what is her breathing like? Does she know how to breathe on every 3 to 2 steps, or every 2 steps? Does she breathe out of her mouth? Or does she try to breathe out of her nose?

Also, if you are able to get her to run continuously for 3 miles or so, get her to do some 5ks. I wouldn't even think about doing another half marathon or anything like that.

Did she go straight to doing a half marathon without doing any small races first? That is what it sounds like, since she can only run for 3 mins without stopping.

The 5ks and 10ks will build her up, so she can get used to running at 3-6 miles.

But that would all come AFTER she masters running for 3 miles at a slow pace without stopping.

Thanks for the tips. Her sub-2 HM PR came at a time where she was much fitter but still doing run-walk intervals. Now she struggles with easy pace during the run segments as well. So like you said, I'll encourage her to run some shorter races and build up her endurance from scratch. Last question...should we get her to run for 1hr...2hr...3hr...etc? eventually before introducing formal training (workouts)

"clean the slate, and start from scratch"

So you literally do mean to ignore any of her current strengths (or weaknesses for that matter), and train her like everybody else. How is that any fun.

OP ... so her PR at her fittest was 2ish for HM ... she is nowhere near that fit now ... she isn't comfortable running > 3 minutes easy ... and her goal is "Boston"

I'd tell her you're super busy. Why would you get involved with this ... can we assume you're attracted to her? In that case, screw this low and slow nonsense and focus on running 1 mile at BQ pace. Better goal, better approach, better aesthetics.

Coachjj wrote:

Thanks for the tips. Her sub-2 HM PR came at a time where she was much fitter but still doing run-walk intervals. Now she struggles with easy pace during the run segments as well. So like you said, I'll encourage her to run some shorter races and build up her endurance from scratch. Last question...should we get her to run for 1hr...2hr...3hr...etc? eventually before introducing formal training (workouts)

For a coach you aren't very knowledgeable about running.