Part 6 - The Instructions
After the plan is written, it's time to send it off!
For a plan with R pacing:
****************
This is a first attempt. If you see something you don't like let me know. A training plan is only as good as how willing you are to do it. So if you don't like something, I want to change it because I want you to maximize getting better.
Alternating 4/5 plan:
Sunday hard
Monday easy
Tuesday off
Wednesday hard
Thursday easy
Friday hard
Saturday off
And
M- OFF
T- 60 min max
W- 120 min max
R- OFF
F- 60 min max
Sa- OFF
Su- 90 min max
I'll reiterate this from the beginning, this is a HARD plan. It will be very critical to listen to your body. If you find that you are not hitting the paces as scheduled or more importantly see a fade in the later intervals of a day, then please please please pull back and let me know. Having workouts with a fade is a sign the body can't tolerate it. This is not something to push through.
Training Plan
Alright, here is my training plan for you. I am always open to changes as this is my first attempt. Please let me know if you feel it is too much or too little (either in pacing, time, mileage, days of the week, etc.) Now for my explanations.
My philosophy on developing a training plan is based on these principles:
1) Keep an 80% Easy / 20% Hard split.
2) Have the longest run in a week not exceed 35%.
3) Never exceed 2:30 hours in a training run.
4) Use Arthur Lydiard method of specialization.
We based the pacing on some of your recent training runs.
So, some logistics.
How to read the schedule
The "Pacing Code" describes all of the different paces used for different types of runs. The dates are written with Monday-Sunday. The codes next to the listed days correlate with the pacing code. The prescribed training for the day appears underneath the "Sunday date". If it just says 4 mi, then do 4 miles at the prescribed pace The easy/hard columns are the separation of types of workouts to help visualize the balance in the plan. The % easy/hard are represented near the end of the line.
The yellow boxes represent the total mileage for the week. The red number represents the % of the longest run of the week relative to the total mileage completed.
Red runs - These are blinded runs. You are to only use your watch/treadmill as a guide to new intervals or distance completed. However, you may not use the watch as a means to pace yourself. Your goal on these days is to try and match the effort needed to run this pace. These are important excercises to teach your body to become more intune with your internal GPS. So during non-blind days always be cognizant of memorizing what the effort feels like. What does EA feel like? What does EB feel like? Over time you'll build a data bank of memories from which you can draw on for these blind running days. The end results of the blind runs are neither inherently good or bad but an assessment of your internal GPS. For a treadmill blind run, try covering the treadmill console with a towel and pushing up and down on the pace based on feeling (if possible). Ideally blind runs are done outside to get the "feeling" of effort. *I did not include any blind days. It's too incredibly difficult to do SPEED blind.
Green runs - These are nutrition strategy runs. These are the only runs that you should take in any carb source. If the run is warm/hot you are allowed to take in (and suggested to do so) electrolytes. But keep the carbs to only the runs in green. Taking in any carbs when the training run is less than 90 minutes is a dampener of adaptations because it doesn't teach your body to run on fat. However, runs longer than 90 minutes require carbs because you start to increase necessary recovery time the more you starve the muscles.
The description is the key box. The speed workouts can get quite complicated. So I suggest programming the workouts into a Garmin 235 (or something similar) using the web based interface system (a Garmin is a great investment). All of the speed workouts can be done on a track, but it isn't a perfect simulation of outside running which is where your 10k race will likely be. My suggestion (and what I will do as well) is to find a nice stretch of road in a neighborhood or similar that is not traveled frequently. I will use a satellite website (see
here for journal post) to determine the 200m and 400m using man made objects (like sewer drains, manholes, lights, etc.) to determine check points that I will run for these workouts. Your GPS device will NOT be accurate enough to gauge 200m or 300m with any kind of certainty. So I will use my Garmin and just hit the lap button at the beginning and end of an interval. So when programming the Garmin I did the following:
As an example this run is 0.5 mi @ WU + (2x200m @ R w/ 200m RI) + (4x400m @ R w/400m RI) + (2x200m @ R w/ 200m RI) + 0.5 mi @ CD.
So a day's schedule would be:
0.5 miles @ WU (9:52-10:31 min/mile)
200m @ R (6:36 min/mile, complete in 49 seconds)
200m @ RI (10:31 min/mile)
200m @ R (6:36 min/mile, complete in 49 seconds)
200m @ RI (10:31 min/mile)
400m @ R (6:36 min/mile, complete in 1:40)
400m @ RI (10:31 min/mile)
400m @ R (6:36 min/mile, complete in 1:40)
400m @ RI (10:31 min/mile)
400m @ R (6:36 min/mile, complete in 1:40)
400m @ RI (10:31 min/mile)
400m @ R (6:36 min/mile, complete in 1:40)
400m @ RI (10:31 min/mile)
200m @ R (6:36 min/mile, complete in 49 seconds)
200m @ RI (10:31 min/mile)
200m @ R (6:36 min/mile, complete in 49 seconds)
200m @ RI (10:31 min/mile)
0.5 miles @ WU (9:52-10:31 min/mile)
So, when evaluating the program I setup in Garmin you can see a critical difference. I set up the timing of the run for 200m to be "2:00 minutes" and the RI of 200m to be "2:05 minutes". Because of the inaccuracy of the Garmin I will not rely on it correctly measuring 200m. This means I will hit the lap button on the watch at the beginning and end of each interval on my own based on man-made objects. The Garmin might think I ran 150m or 230m, but I know I am as close to 200m as I can get from satellite accuracy. Thus, when I look down at my watch and see "2:00 min" of running on a day I'm doing R pacing, I know that means 200m at 44 seconds (or 56 seconds for you). And same goes for seeing "4:00 minutes" or "4:05 minutes". I won't actually run for 2 min or 4 min, but rather it's just a way to guide me through the workout without having the GPS mess it up.
Here is another example:
2 mi @ WU + 3 mi @ T + 4 x 200 @ R w/ 200 RI @ WU + 2 mi @ T + 2 mi @ CD
This time I have runs at "T pace". Because T pace is more manageable and something we can grasp, I set a pace window on it. I use +/-5 seconds from desired time. When working with speed pacing, nailing the pace as scheduled becomes SUPER important. So a 6:48 min/mile T pace for me (outside the pace window) is NOT a victory. It means I'm working a pace spectrum system I wasn't intending on. Don't let the paces bleed into other paces because then it starts to ruin the intent (and benefits/adaptations) of the workout.
Pacing
The pacing prescribed is solid. As an example, If I said to run 4 x 1 mile @ T, then the goal is to run each individual mile at 8:34. If you were to start this workout and the 1st T mile was completed in 9:34, the goal is to run the 2nd in 8:34. We don't want to sacrifice the 2nd mile to make the average 8:34 (i.e. don't run 7:34 to make up for the 9:34). Here are the strict windows to try and stick to:
Long Run = +/- 10 sec
M Tempo = +/- 10 sec
HM Tempo = +/- 10 sec
T Pace = +/- 5 sec
I Pace = +/- 3 sec
R Pace = +/- 1 sec (from real duration not pace, thus scheduled pace is 56.0 so 55.0-57.9)
I view each interval/mile as a mini-goal. Can I run this mile in 8:34? Can I run this mile in 11:06? If I'm too fast it's a failed goal. If I'm too slow I can live with it, but I missed the mark on the workout. Doing every workout at the prescribed paces maximizes the benefits received. I try and hit 80% of intervals on a per workout basis and per week basis. If you start to find yourself dipping into 50% or less, it's a red flag the plan/pacing may be too much. It's not a failure, just means we missed the mark. The sooner we notice this the better so we can make changes.
I tend to pay attention more to "lap pace" than "instantaneous pace". Because your pace smoothed out over 800m is more accurate than an immediate assessment on pace (instantaneous) which is based on satellites really really fat away.
Something to keep in mind with the "easy" days. They should be EASY. They should almost never require that much effort. It is NOT a failure to run these 30-40-60 seconds slower if that feels right. Take easy days easy no matter the pace. Just don't let easy days get too fast because then they won't be easy anymore.
Why each workout
Speed teaches you running efficiency. To nail these you'll have to pay attention to your body. Where are my arms? What is my head doing? Where is my foot placement?
Long Run teaches you to go the distance and what the end of the race should feel like.
R pace teaches neurological abilities. To run this fast in your current fitness state requires a ton of mental attention. This neurological adaptation will carry over into the other workouts and races making the other workouts seem easier.
I pace is not too dissimilar from R pace, but the intent is to try and run by feel moreso than actual pace on this. We still want to nail the 6:48 min/mile, but focus more on the effort necessary to do so then staring at the watch.
T pace is the threshold pace. This is defined as the pace you could hold for about 60 min in an all out race. It is believed that training at your lactate threshold will improve your bodies ability to efficiently clear fatigue. It will enable you to run faster over longer distances.
It is important to remember that all paces at Daniels T or faster should be done on a flat stretch of road.
Memorize the effort needed to complete each run. When weather dictates that the run needs to be slower, then continue to run at the effort equivalent to a different day that had good weather. This may mean that what was suppose to be 8:34 becomes 9:00. That's ok, because effort based running trumps paced based running. However, if you're feeling good and the weather is great doesn't give you the liberty to run faster. If prescribed 8:34, but equivalent effort feels like 7:50, run 8:34 and pull back.
Important Techniques
One of the most important aspects of running long distance races is your running form.
Foot strike - The general recommendation is to have about 180 steps per minute or more. To have this many steps per minute, it forces you to take smaller, shorter strides and quicker foot movements. You can measure this with a phone app metronome or have someone watch you run and count. Your Garmin measures this. Foot strike during the easy running (LR or EA) is still important for reducing injury risk by making sure it is light-footed. Don't force this too much. Gradually over time find your happy place for cadence with a nice quick stride. Having your foot fall underneath your torso is the most important part because overstriding tends to lead to injuries.
Breathing - Ultra important during long distance racing. The body needs the maximum amount of oxygen you can deliver during long distance running. During all of your runs try to breath in a 1 in + 1 in + 2 out pattern (i.e. in on left foot, in on right foot, out on left/right foot). In addition, these breaths in should be from as deep in your lungs as you can. Relax your stomach and this will allow for deeper breathing. You can also try a 1 + 1 + 3 pattern if you find yourself with injuries developing only on one side of your body as this might be related to extra force during exhaling/inhaling.
Shoulders - Try this right now. Stand up with your feet shoulder width apart. Interlock your fingers in front of your body and turn your hands so that you see the top of your hands. Lock your elbows, and slowly swing your arms in front of you until they are now above your head. Memorize how your shoulders/chest feel. Now release your interlocked fingers, but try to not move your chest or shoulders. This is your proper upper body running form. It may seem awkward now, but over time it will feel normal.
Arms - Arms should stay tight to the body with your hands closed but relaxed.
Eyesight - Keep your eyes up. Your eyes should stay at eye level or higher. As your eyesight drops to look at your feet you reduce your lung capacity by as much as 30%. Since oxygen is so important to running, this decrease in oxygen can have a large effect on finishing time. I find this to be the biggest culprit when people say breathing is holding them back. This will likely be the single most important aspect of being able to accomplish the R, I, and T pacing. Eyes up and stay as relaxed as possible. Try to think of your jaw as jelly.
The warm-ups are key for anything faster than "long run" pace which includes Strength and Tempo. Essentially, there are two main pathways for the body to use oxygen to produce energy. The aerobic pathway is mostly used in slower running. The closer you get to the point where it becomes harder to breathe (Ventilatory Threshold) the more you use the anaerobic pathway. The aerobic pathway is more efficient and faster at creating energy, whereas the body uses anaerobic when the aerobic can't keep up (because you're going too fast).
The most interesting part between the aerobic and anaerobic pathway is that even though the aerobic is used mostly during slow running it takes about 6 minutes of running before it can be used. This means for the first 6 minutes we're stuck with the slow, inefficient anaerobic pathway. So if you don't do a warm-up, and you're running faster than "long run" pace you push the anaerobic pathway too hard. This creates a deficit in energy within the first 6 minutes that becomes harder to overcome. As this deficit starts to catch up with you in later miles, it causes our running form to suffer. When we get closer to your first race we'll talk about a detailed warm-up routine done prior to the race which is extra important in races.
So for you, the EA, EB, and Long Run paces can all be started without doing any type of slow jog warm-up. I do dynamic stretching before all of my workouts and static stretching after my workouts. However, I don't like to make recommendations on stretching because the research I have read is that you're more likely to get hurt changing your stretching routine than if you did nothing/stayed the same.
Fueling
Just continue what you are doing since there aren't many green runs anyway.
Diet
My philosophy follows that of a European style. Eat more at Breakfast and Lunch, whereas Dinner should be a lighter meal. Another key for endurance athletes is making sure we're eating enough food in general and enough protein. Protein is the building block of the muscle. Without a good source of protein in your diet, you might as well not be training at all. After sustained training in a depleted protein state the leg muscles will just start starving and breaking down. For me, I prefer eggs and chicken as my primary source of protein. They are both high in bioavailable protein (eggs higher than chicken) while being relatively low in fat.
My other philosophy on diet is to try and make smart choices. When choosing between a natural item and a processed store item, it's best to choose natural. I used to eat sliced turkey deli meat (it was still good but not great). Now I put a couple of chicken breasts in a crock pot with broth once per week and leave it cooking all day. Then I remove the chicken, shred it, and wa-laa I've got healthier lunch meat made with little effort and in about half the price.
Lastly, I use chocolate milk after every run (8-16 oz milk with Nesquik powder). You can use commercial products instead of chocolate milk, but it gets expensive. And if something is only slightly better (commercial is better than milk), then it isn't worth nearly double the price. A carb protein ratio of 3:1 or 4:1 has been shown to decrease recovery time and rebuild muscle faster than nothing. I consume my chocolate milk within 15 minutes of finishing the run. In addition, I attempt to get a full meal within 90 minutes of finishing the run. If you consistently do the chocolate milk (or FairLife) and full meals within time, then you will see massive gains to your ability to recover between workouts and ability to store more energy in your leg muscles.
I'm currently doing the following (
link).
What can I expect?
A training plan is a fluid process. The more you keep me in the loop the more I can help you. The gains you make will be dependent on how well you can stick to the plan. Making adjustments is not a bad thing. If we have to shift the paces up/down, or the duration up/down it's not a sign of failure. It's a sign that we missed the mark on the plan. The number one thing to watch in your training is you should always feel like at the end of every workout you could have done "one more". That's one more mile or one more interval. This plan should not push you so hard you can't finish a day's workout, or start to see a "fade" at the end of a workout. If you see this let me know. We can always make changes.
Alright, that's all I can think of at the moment. Let me know what you think about the training plan and my ideas.
************
And for a training plan without R pacing:
This is a first attempt. If you see something you don't like let me know. A training plan is only as good as how willing you are to do it. So if you don't like something, I want to change it because I want you to maximize getting better.
Day 1 - 60 min max
Day 2 - 60 min max
Day 3 - 90 min max
Day 4 - 150 min max
This is a somewhat long length plan between now and your 10 miler, so I anticipate we might make changes along the way. Paces up or down, switching up days and such. What we need to see is how your body reacts and adapts to the training as designed. So the more feedback you can give me the sooner we can pivot if necessary. We need to be very cognizant of any "feelings" that go awry because they could be early signs that something is amiss. Primarily, I try and stick to 25-30% or less for the longest run of the week as the % total of the weekly mileage.
Training Plan
Alright, here is my training plan for you. I am always open to changes as this is my first attempt. Please let me know if you feel it is too much or too little (either in pacing, time, mileage, days of the week, etc.) Now for my explanations.
My philosophy on developing a training plan is based on these principles:
1) Keep an 80% Easy / 20% Hard split.
2) Have the longest run in a week not exceed 35%.
3) Never exceed 2:30 hours in a training run.
4) Use Arthur Lydiard method of specialization.
I based the plan on your guess of a 37 min 5k fitness.
So, some logistics.
How to read the schedule
The "Pacing Code" describes all of the different paces used for different types of runs. The dates are written with Monday-Sunday. The codes next to the listed days correlate with the pacing code. The prescribed training for the day appears underneath the "Sunday date". If it just says 4 mi, then do 4 miles at the prescribed pace. The easy/hard columns are the separation of types of workouts to help visualize the balance in the plan. The % easy/hard are represented near the end of the line.
The yellow boxes represent the total mileage for the week. The red number represents the % of the longest run of the week relative to the total mileage completed.
Red runs - These are blinded runs. You are to only use your watch/treadmill as a guide to new intervals or distance completed. However, you may not use the watch as a means to pace yourself. Your goal on these days is to try and match the effort needed to run this pace. These are important excercises to teach your body to become more intune with your internal GPS. So during non-blind days always be cognizant of memorizing what the effort feels like. What does EA feel like? What does EB feel like? Over time you'll build a data bank of memories from which you can draw on for these blind running days. The end results of the blind runs are neither inherently good or bad but an assessment of your internal GPS. For a treadmill blind run, try covering the treadmill console with a towel and pushing up and down on the pace based on feeling (if possible). Ideally blind runs are done outside to get the "feeling" of effort.
Green runs - These are nutrition strategy runs. These are the only runs that you should take in any carb source. If the run is warm/hot you are allowed to take in (and suggested to do so) electrolytes. But keep the carbs to only the runs in green. Taking in any carbs when the training run is less than 90 minutes is a dampener of adaptations because it doesn't teach your body to run on fat. However, runs longer than 90 minutes require carbs because you start to increase necessary recovery time the more you starve the muscles.
The description is the key box telling you exactly what you should do on a given day.
Pacing
The pacing prescribed is solid. As an example, If I said to run 4 miles @ Long Run, then the goal is to run each individual mile at 14:46. If you were to start this workout and the 1st LR mile was completed in 15:46, the goal is to run the 2nd in 14:46. We don't want to sacrifice the 2nd mile to make the average 14:46 (i.e. don't run 13:46 to make up for the 15:46). I give myself windows based on the type of run:
Speed - +/- 5 sec
HM Tempo - +/- 10 sec
M Tempo - +/- 10 sec
Daniels T - +/- 5 sec
Long Run - +/- 10 sec
I also give myself a +30 second buffer on the first post-WU interval. I view each interval/mile as a mini-goal. Can I run this mile in 13:47? Can I run this 400m in 12:07 min/mile? If I'm too fast it's a failed goal. If I'm too slow I can live with it, but I missed the mark on the workout. Doing every workout at the prescribed paces maximizes the benefits received.
I try to hit 80% of intervals in a "hard" workout and 70% of intervals for the week. I stopped scoring easy intervals, because the easy days should be easy no matter what.
I tend to pay attention more to "lap pace" than "instantaneous pace". Because your pace smoothed out over 800m is more accurate than an immediate assessment on pace (instantaneous) which is based on satellites really really far away.
Something to keep in mind with the "easy" days. They should be EASY. They should almost never require that much effort. It is NOT a failure to run these 30-40-60 seconds slower if that feels right. Take easy days easy no matter the pace. Just don't let easy days get too fast because then they won't be easy anymore.
One thing to keep in mind as we move through changes in weather. These paces are scheduled based on your recent races (which may or may not be the same weather conditions as the upcoming training cycle). So use the following chart to give you an idea about pace adjustments necessary because of temperature changes.
http://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html
Why each workout
The Daniels T should be comfortably hard. They are not easy, but push you just enough to maximize benefits.
Long Run teaches you to go the distance and what the end of the race should feel like.
M Tempo is the aerobic threshold.
HM Tempo should become a natural pace.
Speed is meant to clean up your form (breathing, posture, and cadence).
Strides are short bursts of speed that last no more than 10 seconds. They shouldn't be a sudden burst, but rather a controlled increase in speed (3 sec), maintain (4-5 sec), and then controlled decrease (3 sec). Do no less than 30 seconds (but certainly longer in-between is fine) of continuing the easy run until doing the next stride. You should feel fully recovered between strides before considering doing the next one. The strides should be saved until the last mile of the easy day, or after the easy day is over and post a short stretch (I prefer within my easy run). You should do about 4-5 strides in total.
Memorize the effort needed to complete each run. When weather dictates that the run needs to be slower, then continue to run at the effort equivalent to a different day that had good weather. This may mean that what was suppose to be 13:47 becomes 14:40. That's ok, because effort based running trumps paced based running. However, if you're feeling good and the weather is great doesn't give you the liberty to run faster. If prescribed 13:47, but equivalent effort feels like 12:30, run 13:47 and pull back.
As time progresses, we can re-evaluate your paces. But as we start out let's try these first. If you give the appropriate performance related indicators, then we'll make changes.
Important Techniques
One of the most important aspects of running long distance races is your running form.
Foot strike - The general recommendation is to have about 180 steps per minute or more. To have this many steps per minute, it forces you to take smaller, shorter strides and quicker foot movements. You can measure this with a phone app metronome or have someone watch you run and count. Many Garmins can measures this. Foot strike during the easy running (LR or EA) is still important for reducing injury risk by making sure it is light-footed. Don't force this too much. Gradually over time find your happy place for cadence with a nice quick stride. Having your foot fall underneath your torso is the most important part because overstriding tends to lead to injuries.
Breathing - Ultra important during long distance racing. The body needs the maximum amount of oxygen you can deliver during long distance running. During all of your runs try to breath in a 1 in + 1 in + 2 out pattern (i.e. in on left foot, in on right foot, out on left/right foot). In addition, these breaths in should be from as deep in your lungs as you can. Relax your stomach and this will allow for deeper breathing. You can also try a 1 + 1 + 3 pattern if you find yourself with injuries developing only on one side of your body as this might be related to extra force during exhaling/inhaling. I highly recommend forcing this breathing technique on easy days so that it becomes natural.
Shoulders - Try this right now. Stand up with your feet shoulder width apart. Interlock your fingers in front of your body and turn your hands so that you see the top of your hands. Lock your elbows, and slowly swing your arms in front of you until they are now above your head. Memorize how your shoulders/chest feel. Now release your interlocked fingers, but try to not move your chest or shoulders. This is your proper upper body running form. It may seem awkward now, but over time it will feel normal.
Arms - Arms should stay tight to the body with your hands closed but relaxed.
Eyesight - Keep your eyes up. Your eyes should stay at eye level or higher. As your eyesight drops to look at your feet you reduce your lung capacity by as much as 30%. Since oxygen is so important to running, this decrease in oxygen can have a large effect on finishing time. I find this to be the biggest culprit when people say breathing is holding them back. Try to think of your jaw as jelly.
The warm-ups are key for anything faster than "long run" pace which includes HM Tempo, Daniels T, and Tempo. Essentially, there are two main pathways for the body to use oxygen to produce energy. The aerobic pathway is mostly used in slower running. The closer you get to the point where it becomes harder to breathe (Ventilatory Threshold) the more you use the anaerobic pathway. The aerobic pathway is more efficient and faster at creating energy, whereas the body uses anaerobic when the aerobic can't keep up (because you're going too fast).
The most interesting part between the aerobic and anaerobic pathway is that even though the aerobic is used mostly during slow running it takes about 6 minutes of running before it can be used. This means for the first 6 minutes we're stuck with the slow, inefficient anaerobic pathway. So if you don't do a warm-up, and you're running faster than "long run" pace you push the anaerobic pathway too hard. This creates a deficit in energy within the first 6 minutes that becomes harder to overcome. As this deficit starts to catch up with you in later miles, it causes our running form to suffer. When we get closer to your first race we'll talk about a detailed warm-up routine done prior to the race which is extra important in races.
So for you, the EA, EB, and Long Run paces can all be started without doing any type of slow jog warm-up. I do dynamic stretching before all of my workouts and static stretching after my workouts. However, I don't like to make recommendations on stretching because the research I have read is that you're more likely to get hurt changing your stretching routine than if you did nothing/stayed the same.
Fueling
Just ask questions if you've got them. The key to remember is 2g carbs needs 1 oz water to absorb.
Diet
My philosophy follows that of a European style. Eat more at Breakfast and Lunch, whereas Dinner should be a lighter meal. Another key for endurance athletes is making sure we're eating enough food in general and enough protein. Protein is the building block of the muscle. Without a good source of protein in your diet, you might as well not be training at all. After sustained training in a depleted protein state the leg muscles will just start starving and breaking down. For me, I prefer eggs and chicken as my primary source of protein. They are both high in bioavailable protein (eggs higher than chicken) while being relatively low in fat.
My other philosophy on diet is to try and make smart choices. When choosing between a natural item and a processed store item, it's best to choose natural. I used to eat sliced turkey deli meat (it was still good but not great). Now I put a couple of chicken breasts in a crock pot with broth once per week and leave it cooking all day. Then I remove the chicken, shred it, and wa-laa I've got healthier lunch meat made with little effort and in about half the price.
Lastly, I used to use chocolate milk after every run (8-16 oz milk with Nesquik powder). You can use commercial products instead of chocolate milk, but it gets expensive. And if something is only slightly better (commercial is better than milk), then it isn't worth nearly double the price. A carb protein ratio of 3:1 or 4:1 has been shown to decrease recovery time and rebuild muscle faster than nothing. I consume my chocolate milk within 15 minutes of finishing the run. In addition, I attempt to get a full meal within 90 minutes of finishing the run. If you consistently do the chocolate milk (or FairLife) and full meals within time, then you will see massive gains to your ability to recover between workouts and ability to store more energy in your leg muscles. I'm currently using a commercial product to try and reduce my sugar intake and feel quite confident in it.
What can I expect?
A training plan is a fluid process. The more you keep me in the loop the more I can help you. The gains you make will be dependent on how well you can stick to the plan. Making adjustments is not a bad thing. If we have to shift the paces up/down, or the duration up/down it's not a sign of failure. It's a sign that we missed the mark on the plan. The number one thing to watch in your training is you should always feel like at the end of every workout you could have done "one more". That's one more mile or one more interval. This plan should not push you so hard you can't finish a day's workout, or start to see a "fade" at the end of a workout. If you see this let me know. We can always make changes.
Alright, that's all I can think of at the moment. Let me know what you think about the training plan and my ideas.
******
And a run/walk plan:
This is a first attempt. If you see something you don't like let me know. A training plan is only as good as how willing you are to do it. So if you don't like something, I want to change it because I want you to maximize getting better.
I can definitely do 4 days a week. Week days I can do 45 min (up to 60 on Fridays), weekend i can do whatever time is needed. If we add a 5th day, it’s easiest on tuesdat or Thursday - but I can make most saturdays happen if that’s what makes sense to train best for the latter miles.
Pacing wise, we took a shot in the dark because while you have a 5k time your description of the race leads me to believe you're faster than you think.
This is a normal length plan between now and the HM, so I anticipate we might make changes along the way. Paces up or down, switching up days and such. What we need to see is how your body reacts and adapts to the training as designed. So the more feedback you can give me the sooner we can pivot if necessary. We need to be very cognizant of any "feelings" that go awry because they could be early signs that something is amiss. Primarily, I try and stick to 25-30% or less for the longest run of the week as the % total of the weekly mileage.
Training Plan
Alright, here is my training plan for you. I am always open to changes as this is my first attempt. Please let me know if you feel it is too much or too little (either in pacing, time, mileage, days of the week, etc.) Now for my explanations.
My philosophy on developing a training plan is based on these principles:
1) Keep an 80% Easy / 20% Hard split.
2) Have the longest run in a week not exceed 35%.
3) Never exceed 2:30 hours in a training run. *when continuous running
4) Use Arthur Lydiard method of specialization.
So, some logistics.
How to read the schedule
The "Pacing Code" describes all of the different paces used for different types of runs. The dates are written with Monday-Sunday. The codes next to the listed days correlate with the pacing code. The prescribed training for the day appears underneath the "Sunday date". If it just says 4 mi, then do 4 miles at the prescribed pace. The easy/hard columns are the separation of types of workouts to help visualize the balance in the plan. The % easy/hard are represented near the end of the line.
The yellow boxes represent the total mileage for the week. The red number represents the % of the longest run of the week relative to the total mileage completed.
Red runs - These are the classic Galloway Magic Mile runs. I've put one in this plan to assess current fitness. You are to do the easy warm-up and then attempt to run the mile as fast as you can comfortably. Do not push to the limit on these. We'll see where you are at and then can reassess pacing if desired.
*NONE SCHEDULED
Green runs - These are nutrition strategy runs. These are the only runs that you should take in any carb source. If the run is warm/hot you are allowed to take in (and suggested to do so) electrolytes. But keep the carbs to only the runs in green. Taking in any carbs when the training run is less than 90 minutes is a dampener of adaptations because it doesn't teach your body to run on fat. However, runs longer than 90 minutes require carbs because you start to increase necessary recovery time the more you starve the muscles.
The description is the key box telling you exactly what you should do on a given day.
Pacing
These are the different paced type runs I came up with for now:
-HM Tempo is your "race pace". We can play with this a bit, but I like where this one falls in relation to all of your pacing.
-10k is your 10k pace using intervals.
-Easy/Long Run is the bulk of training at the classic Galloway + 2 min pace.
-EC is a continuous paces (easy) that we will slowly introduce and find out how they go before moving in any direction with continuous training. It's at a 10:36 min/mile.
The goal with the EC paced runs are to try and stick to about +/- 10 seconds from the goal pace.
Something to keep in mind with the "easy" days. They should be EASY. They should almost never require that much effort. It is NOT a failure to run these 30-40-60 seconds slower if that feels right. Take easy days easy no matter the pace. Just don't let easy days get too fast because then they won't be easy anymore.
One thing to keep in mind as we move into summer. These paces are scheduled based on your recent races (which were likely in better weather than what's coming). So use the following chart to give you an idea about pace adjustments necessary because of temperature changes.
http://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html
Why each workout
Long Run teaches you to go the distance and what the end of the race should feel like.
HM Tempo teaches you what race effort feels like.
10k should help develop your ability to race faster.
Memorize the effort needed to complete each run. When weather dictates that the run needs to be slower, then continue to run at the effort equivalent to a different day that had good weather. This may mean that what was suppose to be 11:29 run becomes 12:00. That's ok, because effort based running trumps paced based running. However, if you're feeling good and the weather is great doesn't give you the liberty to run faster. If prescribed 11:29, but equivalent effort feels like 10:00, run 11:29 and pull back.
Because we took a shot in the dark with the paces, I'm going to need to hear some updates after the first couple of runs. I need to hear how the run felt. Especially once the HMT and 10k paces start.
Important Techniques
One of the most important aspects of running long distance races is your running form.
Foot strike - The general recommendation is to have about 180 steps per minute or more. To have this many steps per minute, it forces you to take smaller, shorter strides and quicker foot movements. You can measure this with a phone app metronome or have someone watch you run and count. Many Garmins can measures this. Foot strike during the easy running (LR or EA) is still important for reducing injury risk by making sure it is light-footed. Don't force this too much. Gradually over time find your happy place for cadence with a nice quick stride. Having your foot fall underneath your torso is the most important part because overstriding tends to lead to injuries.
Breathing - Ultra important during long distance racing. The body needs the maximum amount of oxygen you can deliver during long distance running. During all of your runs try to breath in a 1 in + 1 in + 2 out pattern (i.e. in on left foot, in on right foot, out on left/right foot). In addition, these breaths in should be from as deep in your lungs as you can. Relax your stomach and this will allow for deeper breathing. You can also try a 1 + 1 + 3 pattern if you find yourself with injuries developing only on one side of your body as this might be related to extra force during exhaling/inhaling. I highly recommend forcing this breathing technique on easy days so that it becomes natural.
Shoulders - Try this right now. Stand up with your feet shoulder width apart. Interlock your fingers in front of your body and turn your hands so that you see the top of your hands. Lock your elbows, and slowly swing your arms in front of you until they are now above your head. Memorize how your shoulders/chest feel. Now release your interlocked fingers, but try to not move your chest or shoulders. This is your proper upper body running form. It may seem awkward now, but over time it will feel normal.
Arms - Arms should stay tight to the body with your hands closed but relaxed.
Eyesight - Keep your eyes up. Your eyes should stay at eye level or higher. As your eyesight drops to look at your feet you reduce your lung capacity by as much as 30%. Since oxygen is so important to running, this decrease in oxygen can have a large effect on finishing time. I find this to be the biggest culprit when people say breathing is holding them back. Try to think of your jaw as jelly.
The warm-ups are key for anything faster than "long run" pace which includes HM Tempo, CV, and Tempo. Essentially, there are two main pathways for the body to use oxygen to produce energy. The aerobic pathway is mostly used in slower running. The closer you get to the point where it becomes harder to breathe (Ventilatory Threshold) the more you use the anaerobic pathway. The aerobic pathway is more efficient and faster at creating energy, whereas the body uses anaerobic when the aerobic can't keep up (because you're going too fast).
The most interesting part between the aerobic and anaerobic pathway is that even though the aerobic is used mostly during slow running it takes about 6 minutes of running before it can be used. This means for the first 6 minutes we're stuck with the slow, inefficient anaerobic pathway. So if you don't do a warm-up, and you're running faster than "long run" pace you push the anaerobic pathway too hard. This creates a deficit in energy within the first 6 minutes that becomes harder to overcome. As this deficit starts to catch up with you in later miles, it causes our running form to suffer. When we get closer to your first race we'll talk about a detailed warm-up routine done prior to the race which is extra important in races.
So for you, the EA, EB, and Long Run paces can all be started without doing any type of slow jog warm-up. I do dynamic stretching before all of my workouts and static stretching after my workouts. However, I don't like to make recommendations on stretching because the research I have read is that you're more likely to get hurt changing your stretching routine than if you did nothing/stayed the same.
Fueling
Just ask questions if you've got them. The key to remember is 2g carbs needs 1 oz water to absorb.
Diet
My philosophy follows that of a European style. Eat more at Breakfast and Lunch, whereas Dinner should be a lighter meal. Another key for endurance athletes is making sure we're eating enough food in general and enough protein. Protein is the building block of the muscle. Without a good source of protein in your diet, you might as well not be training at all. After sustained training in a depleted protein state the leg muscles will just start starving and breaking down. For me, I prefer eggs and chicken as my primary source of protein. They are both high in bioavailable protein (eggs higher than chicken) while being relatively low in fat.
My other philosophy on diet is to try and make smart choices. When choosing between a natural item and a processed store item, it's best to choose natural. I used to eat sliced turkey deli meat (it was still good but not great). Now I put a couple of chicken breasts in a crock pot with broth once per week and leave it cooking all day. Then I remove the chicken, shred it, and wa-laa I've got healthier lunch meat made with little effort and in about half the price.
Lastly, I used to use chocolate milk after every run (8-16 oz milk with Nesquik powder). You can use commercial products instead of chocolate milk, but it gets expensive. And if something is only slightly better (commercial is better than milk), then it isn't worth nearly double the price. A carb protein ratio of 3:1 or 4:1 has been shown to decrease recovery time and rebuild muscle faster than nothing. I consume my chocolate milk within 15 minutes of finishing the run. In addition, I attempt to get a full meal within 90 minutes of finishing the run. If you consistently do the chocolate milk (or FairLife) and full meals within time, then you will see massive gains to your ability to recover between workouts and ability to store more energy in your leg muscles. I'm currently using a commercial product to try and reduce my sugar intake and feel quite confident in it.
What can I expect?
A training plan is a fluid process. The more you keep me in the loop the more I can help you. The gains you make will be dependent on how well you can stick to the plan. Making adjustments is not a bad thing. If we have to shift the paces up/down, or the duration up/down it's not a sign of failure. It's a sign that we missed the mark on the plan. The number one thing to watch in your training is you should always feel like at the end of every workout you could have done "one more". That's one more mile or one more interval. This plan should not push you so hard you can't finish a day's workout, or start to see a "fade" at the end of a workout. If you see this let me know. We can always make changes.
Alright, that's all I can think of at the moment. Let me know what you think about the training plan and my ideas.
XXXXXXXXXXX
After the instructions are sent, then come the waiting on my end. I need to verify that the plan is acceptable to the user and whether any tweaks need to occur. This is usually when someone remembers a vacation they forgot or something similar. So a small re-write occurs and then we're good to go.
After the plan commences, I have the runners message me periodically on their progress. Hearing how the running is going/feeling helps me make any necessary adjustments along the way. As I say in the last section, making changes is not necessarily a bad thing, it just means I missed the mark. But I am always watching out for the "fade" and signs of something going wrong in their responses. I also make on the fly adjustments when life comes up (and it always will).
So that's the process!
-Start with the Q/A
-Set the foundation based on races and weeks to "A" race
-Write in the long runs and easy runs
-Write in the hard runs
-Double Check the plan
-Send instructions
-Have check-ins from the runner to assess progress along the way
Now how has it gone for the runners? Well that's the fun part for me! The testimonials!