General Discussion Triathlon Talk » Run Program advice Rss Feed  
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2015-09-03 5:44 AM


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Subject: Run Program advice
Did my first olympic distance race this past summer had a great time and am looking to improve, especially on the run.

I am looking for a program to increase speed over the winter. 5k race pace is around 8min/mile, 10k pace around 9 min/mile.

I would like to drop 30 seconds off each over the winter. I realize I could benefit from a stronger base but as they say if you want to run faster, you need to run faster...


2015-09-03 6:56 AM
in reply to: JZTK2754

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Subject: RE: Run Program advice
I've only run one stand-alone road race (running race that wasn't at the end of a tri). I did a HM a few years ago. I thought I was the cat's meow on training, because I built to 40 mpw, just before tapering.

After the race (which I was pleased with), I learned the best 5K racers in the world are logging 60+ mpw. I was really naïve.

If you want to get better at running.......my novice advice is to tell you to run your butt off. The best runners I know run EVERY day.
2015-09-03 7:00 AM
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Subject: RE: Run Program advice

Well...I would say the pace delta between the two distances is too much and that you 1st need to work on the stronger base before worrying about any speed work.  Once you made the cake (base) only then can you add the icing (speed work).  The rule of thumb is for ~20-25 sec pace difference for 5k to 10k to 13.1.  My experience in the past has noted that I became faster with more volume and 0 speed work. I set my 5k PR by focusing on nothing but 8 weeks of volume and HR Zone 2 training, after I spent most of the that season running 5k's and training what turned out to be too fast!  I used HR training by establish my training zones and than just ran a lot.

IMHO, if you should do a run focused program like the BarryP plan and run 6 days a week with a break down of 3x 10%, 2x 20% and 1x 30% of the weekly mileage and slowly build the weekly distance.  I'm currently doing a 5x/wk using 10%, 15%, 20%, 25%, 30%.  And don't worry about if you are only starting out at 10 miles a week, in 7 weeks or so you'll be at 20 miles and be making a lot of progress.

For using proper  training pacing, you can use HR zones based off field testing , run pace based of running times, and more such as VDOT.



Edited by Donto 2015-09-03 7:07 AM
2015-09-03 7:06 AM
in reply to: Donto

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Subject: RE: Run Program advice
"IMHO, if you should do a run focused program like the BarryP plan and run 6 days a week with a break down of 2x 10%, 2x 20% and 1x 30% of the weekly mileage and slowly build the weekly distance."

I think you left a little bit of %-age out
2015-09-03 7:07 AM
in reply to: nc452010

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Subject: RE: Run Program advice

Originally posted by nc452010 "IMHO, if you should do a run focused program like the BarryP plan and run 6 days a week with a break down of 2x 10%, 2x 20% and 1x 30% of the weekly mileage and slowly build the weekly distance." I think you left a little bit of %-age out
I always seemed to miss one of those days!

2015-09-03 8:34 AM
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Subject: RE: Run Program advice
Actually, the best 5K runners in the world (at least the guys, and many of the women) are probably logging 90+ miles a week. Although with elites at that level, you do get a crossover of pure distance runners at the lower end of their competitive range (who tend to run higher mileage as they also do much longer events up to the marathon) and track runners moving up from the 1500 and 3000m (who tend to run lower mileage but tons of speed work). I think I did my best 5K (about 17 flat, hardly elite) on an average of 70 mpw.

But elites shouldn't be a model for beginners to follow. It depends on your background in running but assuming you don't have a pretty big endurance base, running more often at mostly or entirely a "conversational" aerobic pace using a plan like Barry P's will both help you see gains simply from increased endurance, as well as develop the durability needed to handle higher-intensity training (speed work like intervals, hills, or tempo runs). Exactly when the latter becomes beneficial varies from person to person. Probably earlier if you are younger, lightweight, not injury prone, and have been running a while, even at lower volume. Probably later for an older person with a limited running background, someone who's carrying a lot of extra weight, or someone prone to injury. If you are interested in doing a run focus, there are a lot of good plans out there. I generally recommend the Hal Higdon plans to friends/colleagues who are novice or advanced beginner runners--they build up gradually and introduce speed work quite sensibly.

Edited by Hot Runner 2015-09-03 8:36 AM


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