Run Faster - Revision history

Scott: /* Create a Training Plan */

2011-06-02T20:39:50Z

Create a Training Plan

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 * Schedule progressions for interval workouts, threshold workouts, and long runs
 * Fill in the remainder with easy and moderate workouts
 == Adjustments ==

Scott: /* Aerobic Support */

2011-06-02T20:32:20Z

Aerobic Support

← Older revision		Revision as of 20:32, 2 June 2011
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	== Aerobic Support ==		== Aerobic Support ==
	Weekly mileage for specific race-distances		Weekly mileage for specific race-distances
	{\|		{\|border=1 cellpadding=5
	\|		\|
	\|Beginner		\|Beginner

Scott: /* Aerobic Support */

2011-06-02T20:31:39Z

Aerobic Support

@@ Line 18: / Line 18: @@
 == Aerobic Support ==
-* TODO: insert running volume table here
+Weekly mileage for specific race-distances
 * follow 10% rule for increasing weekly mileage
 * '''progression run''' is an easy run followed by a short moderate or hard segment

Scott: /* Create a Training Plan */

2011-06-02T20:07:17Z

Create a Training Plan

← Older revision		Revision as of 20:07, 2 June 2011
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	* Schedule progressions for interval workouts, threshold workouts, and long runs		* Schedule progressions for interval workouts, threshold workouts, and long runs
	* Fill in the remainder with easy and moderate workouts		* Fill in the remainder with easy and moderate workouts

			== Adjustments ==
			Signs of neuromuscular deficiency:
			* feel sluggish in speed workouts
			* feel weak when running uphill
			* in threshold runs, your breathing is under control but your legs feel heavy

			Signs of aerobic deficiency:
			* you fatigue faster during long runs
			* you feel fast in speed-interval workouts but fatigue after just a few intervals
			* in threshold runs, your legs want to go faster than your lungs can handle

			Signs of specific endurance deficiency:
			* you perform poorly or fatigue quickly in specific endurance workouts, spec tests, or tune-up races

Scott: /* Spec Tests */

2011-06-02T20:03:01Z

Spec Tests

← Older revision		Revision as of 20:03, 2 June 2011
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	* half test: use a heart-rate monitor to identify the heart rate of your half-marathon pace. Run for 20-30 minutes at that heart rate.		* half test: use a heart-rate monitor to identify the heart rate of your half-marathon pace. Run for 20-30 minutes at that heart rate.
	* marathon test: there is no good marathon test		* marathon test: there is no good marathon test

			== Create a Training Plan ==
			* Choose a peak race and goal time/pace
			* Pick a start date
			* Decide on weekly volume, frequency, and weekly workout structure
			* Divide weeks into introductory, fundamental, and sharpening periods
			* Plan your peak training week
			* Schedule tune-up races and recovery weeks
			* Schedule progressions for interval workouts, threshold workouts, and long runs
			* Fill in the remainder with easy and moderate workouts

Scott: /* Neuromuscular Support */

2011-06-02T19:58:47Z

Neuromuscular Support

← Older revision		Revision as of 19:58, 2 June 2011
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	* '''ladder intervals''' example: 6, 5, 4, 3, 2, 1 minutes at a fast pace with 1-minute jogging recoveries. The 6-minute interval is run at 10K pace, while the last one-minute interval is run at 1500 meter pace.		* '''ladder intervals''' example: 6, 5, 4, 3, 2, 1 minutes at a fast pace with 1-minute jogging recoveries. The 6-minute interval is run at 10K pace, while the last one-minute interval is run at 1500 meter pace.
	* '''fartlek intervals''' are 20-60 second bursts injected into an otherwise easy run		* '''fartlek intervals''' are 20-60 second bursts injected into an otherwise easy run

			=== Strides and Drills ===
			Any workout at 5K pace or faster should be preceded by strides and drills
			* '''slow skipping''', 30 meters
			* '''high knees''', 30 meters
			* '''butt kicks''', 30 meters
			* '''sideways jumping jacks''', 30 meters to left, then 30 meters to right
			* '''strides''', 100 meters at 1500 meter pace, focus on good running form

			== Specific-Endurance Training ==
			Focuses on preparing for peak race distance. Workouts should progress from less-specific to more-specific during the sharpening phase of training.

			=== Final workouts ===
			These are examples of the last specific-endurance workout you would do before a target race:
			* 5K-specific workout: 5 x 1K at goal pace with 1-minute recoveries
			* 10K-specific workout: 5 x 2K at goal pace with 90-second recoveries
			* half-specific workout: 3 x 5K at goal pace with 90-second recoveries
			* marathon-specific workout: one hour easy + 4 x 3K on / 1K off, on = goal pace, off = goal pace + 15 sec/mile

			=== Spec Tests ===
			Do these every five or six weeks to monitor progress:
			* 5K test: 5 x 1K at goal pace with 2-minute recoveries
			* 10K test: 5 x 2K at goal pace with 3-minute recoveries
			* half test: use a heart-rate monitor to identify the heart rate of your half-marathon pace. Run for 20-30 minutes at that heart rate.
			* marathon test: there is no good marathon test

Scott: /* Aerobic Support */

2011-06-02T19:41:33Z

Aerobic Support

← Older revision		Revision as of 19:41, 2 June 2011
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	== Aerobic Support ==		== Aerobic Support ==
			* TODO: insert running volume table here
	* follow 10% rule for increasing weekly mileage		* follow 10% rule for increasing weekly mileage
	* '''progression run''' is an easy run followed by a short moderate or hard segment		* '''progression run''' is an easy run followed by a short moderate or hard segment
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	* '''fartlek run''' is an easy run injected with several short fast bursts (e.g. alternate 1 minute at 10K pace with 1 minute easy)		* '''fartlek run''' is an easy run injected with several short fast bursts (e.g. alternate 1 minute at 10K pace with 1 minute easy)
	* '''long run''' generally run at easy pace. Length of long run should also obey 10% rule from week to week.		* '''long run''' generally run at easy pace. Length of long run should also obey 10% rule from week to week.

			== Neuromuscular Support ==
			* '''hill sprint''' sprint for 6-10 seconds up a steep hill, then jog back down
			* '''hill repetition''' a longer uphill charge, 200 - 400 meters.
			* '''repetition intervals''' example: 10 x 400 meters at 5K pace with 2-minute jogging recoveries
			* '''ladder intervals''' example: 6, 5, 4, 3, 2, 1 minutes at a fast pace with 1-minute jogging recoveries. The 6-minute interval is run at 10K pace, while the last one-minute interval is run at 1500 meter pace.
			* '''fartlek intervals''' are 20-60 second bursts injected into an otherwise easy run

Scott: /* Aerobic Support */

2011-06-02T19:23:59Z

Aerobic Support

← Older revision		Revision as of 19:23, 2 June 2011
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	* '''threshold run''' (aka tempo run) is a hard steady effort sandwiched between warm up and cool down, may be broken up into two or three intervals of hard running with one-minute easy jogging in between		* '''threshold run''' (aka tempo run) is a hard steady effort sandwiched between warm up and cool down, may be broken up into two or three intervals of hard running with one-minute easy jogging in between
	* '''fartlek run''' is an easy run injected with several short fast bursts (e.g. alternate 1 minute at 10K pace with 1 minute easy)		* '''fartlek run''' is an easy run injected with several short fast bursts (e.g. alternate 1 minute at 10K pace with 1 minute easy)
	* '''long run''' generally run at easy pace		* '''long run''' generally run at easy pace. Length of long run should also obey 10% rule from week to week.

Scott: /* Adaptive Running Principles */

2011-06-02T19:21:35Z

Adaptive Running Principles

← Older revision		Revision as of 19:21, 2 June 2011
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	* lots of hill running - regular hill sprints and uphill progressions		* lots of hill running - regular hill sprints and uphill progressions
	* extreme intensity and workload modulation - a mix of easy, moderate, and hard workouts		* extreme intensity and workload modulation - a mix of easy, moderate, and hard workouts
			* multi-pace workouts - progression run might be 4 miles easy then 2 miles hard
			* non-weekly workout schedule - be willing to shake up the standard 7-day training week
			* multiple threshold paces - mix of 5K, 10K, half-marathon, and marathon paces
			* constant variation - don't do exactly the same workouts every week
			* one long run every week
			* one rest day per week - may involve a short run or complete rest
			* some core strength training

			== Aerobic Support ==
			* follow 10% rule for increasing weekly mileage
			* '''progression run''' is an easy run followed by a short moderate or hard segment
			* '''threshold run''' (aka tempo run) is a hard steady effort sandwiched between warm up and cool down, may be broken up into two or three intervals of hard running with one-minute easy jogging in between
			* '''fartlek run''' is an easy run injected with several short fast bursts (e.g. alternate 1 minute at 10K pace with 1 minute easy)
			* '''long run''' generally run at easy pace

Scott: Created page with 'Run Faster, from the 5K to the marathon Brad Hudson and Matt Fitzgerald == Adaptive Running Principles == * consistent, moderately high volume - avoid the extremes of high numb…'

2011-06-01T20:02:04Z

Created page with 'Run Faster, from the 5K to the marathon Brad Hudson and Matt Fitzgerald == Adaptive Running Principles == * consistent, moderately high volume - avoid the extremes of high numb…'

New page

Run Faster, from the 5K to the marathon

Brad Hudson and Matt Fitzgerald

== Adaptive Running Principles ==
* consistent, moderately high volume - avoid the extremes of high numbers of easy miles and low numbers of intense miles
* progression from general training to race-specific training as peak race nears
* three-period training cycles - base, fundamental, and sharpening periods
* lots of hill running - regular hill sprints and uphill progressions
* extreme intensity and workload modulation - a mix of easy, moderate, and hard workouts