Run Faster

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
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

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. Length of long run should also obey 10% rule from week to week.