Subject: RE: Building a Running Base There tend to be two camps as far as run training. One is all about distance, with a few speed workouts here and there. The other is keeping a consistent, moderate distanced base under you. The first would have you running "far" over the distance you need at least 50% of your workouts, 25% as recovery days, 25% as speed days. So it depends on your preference. I prefer the moderate distance/paced one. My HS cross-country coach would have us do something like this (for a 3 mile race ):
M-10 miles
T-3-5 mile tempo run (at about 85% of race pace )
W-7 mile easy run
R-6 mile intermediate paced run
F-5 miles easy
Sa-Race/3 mile tempo run
Su-Off
So that's one school of thought. Of course, things change a bit when you are training for THREE events, and once the mileage starts getting higher...so things get hairy there. If you're only going to do 2-3 runs a week, I'd have it like this:
1-Long run...work up to 15 miles, but not further. You want your body to be comfortable with your 13 mile distance, but don't want to break it down. You should only reach the 15 3-4 weeks before your event, and only do it 1-2 times ever.
2-Fast run...probably work up to a 6 mile tempo run. I don't know what your pace is, but work up to at least race pace, if not a minute faster per mile.
3-Recovery run...I'd say get up to 9-10 miles on the recovery run. But that's just me!
Hope that helps. Sometimes training for 3 events can be challenging! |