General Discussion Triathlon Talk » Building a Running Base Rss Feed  
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2004-09-13 6:23 PM

Elite
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Livingston, MT
Subject: Building a Running Base
So I've been following the 10% rule more or less and I'm now up to 7-7.5 mile runs. I want to start doing interval training and focus on my run workouts as it is by far my weakest of the three sports. So the question is, how long do you build a base? How far until you know you have a base.

thx - Chris


2004-09-13 6:43 PM
in reply to: #61072

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Expert
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Lafayette, CO
Subject: RE: Building a Running Base
What's the longest run you'll have to do for any remaining races this year (both tri and running)?  If you're already beyond that distance, I'd make one running workout either hills or intervals, to start building some speed.  7-7.5 miles should be an adequate base for anything 10K or less, IMHO.
2004-09-13 6:56 PM
in reply to: #61072

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Expert
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Adrian, MI
Subject: RE: Building a Running Base
I wish I could offer informed advice as my knowledge is strictly a result of my own experimentation...

If you want to get FASTER then you need to practice running faster. I haven't done it, but I hear quite a bit about fartlek (sp).

I follow a program of: mixing in one or two long runs a week (increase endurance) and surrounding them with three or four shorter distance runs. In the shorter runs I just concentrate on "going faster". By short run I mean 4 or 5 miles (long runs - well, that just depends on what your goal is).

I did some club running over the summer and they had us do sets of 800's at the local track...you'd go as hard as possible for the 800 meters, then jog/ rest 2 minutes and repeat the excerise four times. The idea was to get your body used to "running faster" over short periods.

I think the key question for you is: how hard are those seven miles, i.e. are they a struggle? If they are, then maybe you should build some more endurance. If not, then, go for it!

I'd be interested in some more informed thoughts, as I'd like to get a faster as well.

2004-09-13 7:03 PM
in reply to: #61076

Elite
2458
20001001001001002525
Livingston, MT
Subject: RE: Building a Running Base
As for my general fitness level, the farthest I've run on my weekend workouts is 11 miles and yesterday I finished my fist Olympic distance race. I've been training since mid June and my average time is 10 minutes per mile on anything over 4 miles. My next goal is to compete in a 1/2 Ironman early next year and an Ironman by late next year. So knowing that I want to do a 1/2 Ironman next, what should that base be?
2004-09-13 7:49 PM
in reply to: #61072

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Elite
2468
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Racine, WI
Subject: RE: Building a Running Base

15 1/2 miles.

Just kidding    I just made sure I could do the 13.1 comfortably with plenty of legs left over.  I think once or twice I bricked the full run with a short but hard ride first.

2004-09-13 8:09 PM
in reply to: #61072

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Extreme Veteran
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Seattle, WA
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!


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