Example: 1 tempo, 1-2 track, 1 long run per week.
Has anyone gotten good results with such a schedule?
On another note, why do long distance runners call sprinters lazy, while running mostly junk miles themselves? I'm pretty sure a sprinter would love to have more and longer workouts if it were physiologically beneficial.
I trained a runner who did surprisingly well just doing a single track workout and a single long run each week. His work schedule was crazy, so only did our group runs.
There is no such thing as junk miles
Easy miles have well known physiological benefits and are invaluable to reaching peak fitness ( which itself is a function of volume when considering races 800m and up)
Slower distance is good for the heart especially as you get older. Even just walking is good.
After about 30 years old, you don't see too many track stars.
There is a program out there similar to that, I think furman first or FIRST? Basically you ran four times a week and had to hit specific tempo paces for each run that progressively either got faster or longer. I did it for three weeks then missed a week and wasn't able to keep up with the rest of the plan without having to go backwards a few weeks to try and catch up to where I was.
No such thing a junk miles. Just ask the Kenyans. You are a tool.
Ggjfgk wrote:
There is no such thing as junk miles
Easy miles have well known physiological benefits and are invaluable to reaching peak fitness ( which itself is a function of volume when considering races 800m and up)
+1
Train, don't strain.
I did ok using a 9 day cycle with 3 runs with 1 hour bike ride medium effort for 2 days in between each run
The runs were like this:
3 miles at 5k+10
bike
bike
6 miles at 5k+25 secs per mile
bike
bike
9 miles at 5k+40 secs per mile
bike
bike
works out to be 18 miles every 9 days which is 2 miles per day average of quality
I did other runs but you get the idea ended up running about the same level as when I was doing 40 mpw with similar amounts of quality.
Hmm I changed my high volume thinking to all quality miles. 30 days of sub 20 min 5k's per day, with additional 1-3mi all under 7 pace. It did get me to hit my former PR... But it did wear on me mentally a bit (burn out) https://coupleofathletes.wordpress.com/2018/01/19/30-day-challenge-5k-everyday-under-20-min/
I guess it really depends on what you consider success. I think lots of triathletes take an approach similar to this and make up for the lack of general aerobic work via cycling, and, to a lesser extent, swimming. But if you are looking to come anywhere near your full potential as a distance runner, running miles at conversational pace is indispensable. Those miles also serve very important purposes - increasing the number and size of mitochondria in the muscle cells utilized during the effort, increasing the number and size of capillaries in the muscle utilized during the effort, and increasing the strength of your heart resulting in increased stroke volume and thus increased flow of oxygenated blood in your body - so referring to them as junk miles is misleading since those adaptations are very impactful on running performance. Increased stroke volume and the increased number and size of blood vessels means more oxygen moving more quickly to your muscles, and more mitochondria means that that oxygen can be utilized more quickly and efficiently.
Plus there are the non-cardiovascular adaptations like increased muscle and tendon strength.
San Diego hobby jogger wrote:
Hmm I changed my high volume thinking to all quality miles. 30 days of sub 20 min 5k's per day, with additional 1-3mi all under 7 pace. It did get me to hit my former PR... But it did wear on me mentally a bit (burn out)
https://coupleofathletes.wordpress.com/2018/01/19/30-day-challenge-5k-everyday-under-20-min/
So you ran a month of 5ks at 60 to 90 seconds slower than your PR? That sounds miserable, to me.
If you’re only doing 3-4 runs a week that are hard, you probably will not have the ability to do those workouts as hard as you could if aren’t doing easy or moderate runs. Also, seems like a great way to get injured.
You describe The Furman Institute of Running and Scientific Training (FIRST) marathon program:
https://www.runnersworld.com/race-training/run-your-best-marathon-with-less-training
Works for some people.
keepgoing wrote:
So you ran a month of 5ks at 60 to 90 seconds slower than your PR? That sounds miserable, to me.
Yes, so I am interested in a real runner on this forum replicating the effort (max 90s slower than their PR everyday for 30 days)
David Rudisha wrote:
Example: 1 tempo, 1-2 track, 1 long run per week.
Has anyone gotten good results with such a schedule?
On another note, why do long distance runners call sprinters lazy, while running mostly junk miles themselves? I'm pretty sure a sprinter would love to have more and longer workouts if it were physiologically beneficial.
you seem like a salty person that is incapable of doing multiple long distance runs a week.. not sure why.. maybe injury or maybe because you simply don't have the will to. but there is no such thing as junk miles, workin out is working out. some people are training for stamina/endurance and not speed. doesn't mean they aren't fast, plenty of long distance runners would smoke you bro.
David Rudisha wrote:
Example: 1 tempo, 1-2 track, 1 long run per week.
Has anyone gotten good results with such a schedule?
On another note, why do long distance runners call sprinters lazy, while running mostly junk miles themselves? I'm pretty sure a sprinter would love to have more and longer workouts if it were physiologically beneficial.
Shouldn't you be schooling us, David? Or are you and Father WhatsHisFace doing the EPO diet?!?
I think the idea that sprinters are lazy stems from a lot of high school sprinters being lazy because its a secondary sport for them.
San Diego hobby jogger wrote:
keepgoing wrote:
So you ran a month of 5ks at 60 to 90 seconds slower than your PR? That sounds miserable, to me.
Yes, so I am interested in a real runner on this forum replicating the effort (max 90s slower than their PR everyday for 30 days)
Honestly, if you did the fast 5k every other day, you probably would have been running faster than the original plan. The body needs rest just as much as hard running.
Yea I broke 3 hrs at age 58 . Started counting the number of sub 7 min miles I could accumulate per week. Figured I could break 3 if I could get to 25 which I did 2x (about 50 total). Most of the time I was between 15 -18 almost all on soft surfaces.
Anselm Leboutn - 4:37 mile at age 55. All running on the track
MONDAY: 4 miles on the track @ 6:45/mile pace
TUESDAY: 6 miles on the track @ 6:40 pace
WEDNESDAY: 1-mile warm-up; 2 sets of 5 x 100m @ 14.5–15 seconds with 40 seconds rest; 4:00 rest between sets; 1-mile cool-down
THURSDAY: 5 miles on the track @ 6:50 pace
FRIDAY: 1-mile warm-up; 150m (20.1 seconds), walk 200m, 450m (1:06), walk 400m, 200m (27.1); 1-mile cool-down
SATURDAY: 3-lap warm-up; 1,000m in 2:44; 5-lap cool-down
SUNDAY: Rest
MONDAY: 5 miles on the track @ 6:45 pace
TUESDAY: 5 miles on the track @ 6:40 pace; 5 x 100m in 14.5 seconds or better
WEDNESDAY: 1.5-mile warm-up; 4 x 300m with 45–50 seconds rest (47.8, 48.4, 45.4, 44.8); 1.5-mile cool-down
THURSDAY: 5 miles on the track @ 6:50 pace
FRIDAY: Rest
SATURDAY: 1-mile warm-up; 2 x 400m with a 400m walk between (63.4, 59.0); 1-mile cool-down
SUNDAY: Rest
https://www.runnersworld.com/masters/age-group-ace-anselm-lebourne