Weekly run planning for a clyde
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2009-11-11 6:18 PM |
Veteran 253 Sarasota FL | Subject: Weekly run planning for a clyde Hello. Real runners please keep the sniggering and "run 40mi/week" comments to a minimum. Just finished my 8th sprint in my first triathlon season. Finally won 1st for under 39 clyde sprint tri due to my PR run at 8:28/mi avg. So I'm ready to get a little faster during the off season. Question: On a 3 day/week run program, do I NEED a much longer run, or can I spread the miles out evenly? Current: Sunday: Brick 13mi ride/3mi run 8:45 pace Tue: Run 6mi 9:30 pace Fri: run 3mi 8:30 pace Desired: Sun: Brick 13 ride/3 run Tue: Run 4.5 mi Fri: Run 4.5 mi I'm assuming my current 12mi/week volume and slow pacing doesn't justify anything other than just running and gradually upping my pace. Any help/suggestions appreciated, but the framework is: 1. Only run on the days listed above, with a brick always on sunday 2. Keep the long run at the shortest possible distance. I'm 6'2" 200lbs, short legs, not much fat left to lose, and worried about the long term on the knees. Will race clyde next year. 3. I won't ever run longer than 60min, and really am aiming for 45min max. Cheers, Thanks in advance, steve |
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2009-11-11 6:42 PM in reply to: #2509603 |
Expert 2555 Colorado Springs, Colorado | Subject: RE: Weekly run planning for a clyde What are your goals? Seems like run training should be based on what you're trying to accomplish? |
2009-11-11 7:10 PM in reply to: #2509603 |
Veteran 253 Sarasota FL | Subject: RE: Weekly run planning for a clyde Just want to get faster for 5k distance. Don't want injuries now or later. Time limited to 45min training most days. Edited by EvenOlder 2009-11-11 7:10 PM |
2009-11-11 7:45 PM in reply to: #2509603 |
New user 476 | Subject: RE: Weekly run planning for a clyde Have you tried incorporating any fartleks? |
2009-11-11 7:57 PM in reply to: #2509603 |
Veteran 253 Sarasota FL | Subject: RE: Weekly run planning for a clyde At my low volume, i didn't think they'd help. |
2009-11-11 10:22 PM in reply to: #2509603 |
Elite 3144 | Subject: RE: Weekly run planning for a clyde Definitely no expert here, but FWIW if the 5k distance is your focus I don't see any reason why you'd need any 6-7+ mile runs. The only thing I'd add based on your desired plan would be to replace one of your 4.5s with some speedwork (400 repeats or 30 min-ish tempo) or add a day just for speed if possible. |
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2009-11-11 11:29 PM in reply to: #2509603 |
Elite 4048 Gilbert, Az. | Subject: RE: Weekly run planning for a clyde EvenOlder - 2009-11-11 4:18 PM Hello. Real runners please keep the sniggering and "run 40mi/week" comments to a minimum. Just finished my 8th sprint in my first triathlon season. Finally won 1st for under 39 clyde sprint tri due to my PR run at 8:28/mi avg. So I'm ready to get a little faster during the off season. Question: On a 3 day/week run program, do I NEED a much longer run, or can I spread the miles out evenly? Current: Sunday: Brick 13mi ride/3mi run 8:45 pace Tue: Run 6mi 9:30 pace Fri: run 3mi 8:30 pace Desired: Sun: Brick 13 ride/3 run Tue: Run 4.5 mi Fri: Run 4.5 mi I'm assuming my current 12mi/week volume and slow pacing doesn't justify anything other than just running and gradually upping my pace. Any help/suggestions appreciated, but the framework is: 1. Only run on the days listed above, with a brick always on sunday 2. Keep the long run at the shortest possible distance. I'm 6'2" 200lbs, short legs, not much fat left to lose, and worried about the long term on the knees. Will race clyde next year. 3. I won't ever run longer than 60min, and really am aiming for 45min max. Cheers, Thanks in advance, steve You just need to run more. 4-6x per week, even if it's only 15 minutes. I've been following a plan by a running guy that's pretty good on another forum, 3:2:1. 1 long run which is twice as long as the 2 medium runs, which are twice as long as the 3 easy runs. right now the easy runs are ~ 22 minutes, around 3 miles for distance. 2 runs of 35-40 mins at 7:50- 8:00 ish pace, and 1 run of about an hour, 8, 8:10 minuteish pace. (Note: the pace doesn't matter, just the time.) As scout7 often says: Run lots, mostly easy, sometimes hard. You won't get much faster on 12 miles a week in three runs. John |
2009-11-12 8:13 AM in reply to: #2509603 |
Veteran 278 Chicago, IL | Subject: RE: Weekly run planning for a clyde A couple points, first at 6' 200" you hardly need to specify Clyde runner as if there's special health considerations. At 6'1" 220, I'm put in 30 miles a week during the summer with no ill effect. I've been running the last ten years at about the same size and its all good. As long as you';re running right, keep your shos fresh and doing strength tyraining I wouldn't be overly concerned about injuries 'now or later'. Heck, one of my good buddies is an ultra runner and about the same size. Put in two 100 milers this summer. So, don't stress over the injury thing. As far as getting faster, there are acouple things you can do. The first thing I would do is keep your long run at least 5 miles. It does, in fact, help to have a longer run. You'll have more left for that last half mile in the 5K. So a 3 for your brick and a 5 for your long works. What I would mix in for the other run is a fartlek, some ladders, some hills or maybe even some 800M repeats. This will help you get your leg turn up. Also, mixing up that middle workout should keep you from burning out on the run, since it doesn't sound like you're a big fan of it. Not a coach or anything, but based on my personal experience, if I had the limitations you put in place, the above is what I would do. |
2009-11-12 10:21 AM in reply to: #2509603 |
Master 1927 Guilford, CT | Subject: RE: Weekly run planning for a clyde I know you don't want to hear this, but you need to run more than 12 miles a week if you want to get faster. Changing two of your runs from a 6 and 3 to two 4.5s is going to next to nothing for you IMO. I say this having the perspective of putting in similar run volume this spring and summer and focusing more on my biking. It wasn't until I backed off the bike and focused on running more the past couple months at 4-6 days a week that I started to notice significant changes. I'm by no means a track star but I've been getting better the past couple months. I know volume is a limiter and is in my case too. Sometimes you need to pick your battles, maintain one discipline, while focusing on another (especially now in the offseason). That's the reality for me anyway since I can't train 15 hours a week...I think you'll be surprised at how much bike fitness you'll keep too by swapping out a bike for a run, although I haven't studied your logs so not sure what you're doing exactly. |
2009-11-12 1:16 PM in reply to: #2509603 |
Extreme Veteran 745 | Subject: RE: Weekly run planning for a clyde So you're really time constrained and have to keep a particular schedule. I'd try to keep your current schedule but for the Friday run either do some speed work on a track or some other type of speedwork. Personally, if I were doing that I would just try to pick up the pace by 30 sec/mile for a minute with 2 minutes "rests." |
2009-11-12 2:21 PM in reply to: #2509603 |
Veteran 253 Sarasota FL | Subject: RE: Weekly run planning for a clyde Well, thanks to everyone for the advice. I'm time constrained, but like the idea of upping it to 4 runs/week. I'll aim for more running but shorter distances. Starting Schedule: Sun: Brick 13/3 Mon: Lift Tue: Speed Brick 8/2.5 Wed: Long Run 5.5 Thu: Swim Fri: Run 4 Sat: Off Any ideas/problems with this? Thanks, steve Edited by EvenOlder 2009-11-12 2:24 PM |
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2009-11-13 4:24 PM in reply to: #2511189 |
Master 1927 Guilford, CT | Subject: RE: Weekly run planning for a clyde EvenOlder - 2009-11-12 2:21 PM Well, thanks to everyone for the advice. I'm time constrained, but like the idea of upping it to 4 runs/week. I'll aim for more running but shorter distances. Starting Schedule: Sun: Brick 13/3 Mon: Lift Tue: Speed Brick 8/2.5 Wed: Long Run 5.5 Thu: Swim Fri: Run 4 Sat: Off I'll throw out some ideas. Right now you are essentially giving your legs 3 days off (unless you do a full body routine on your lift day). So, can you cut the lifting time down and squeeze a run in (not sure on total time allocated). I like lifting too and usually squeeze in some ST time when I can, but in the interest of priorities...if you want to get faster... Also, do you need a scheduled off day with your current volume? Everyone is different, so you might need it and you might not. If you don't, then run on Saturdays too (maybe an easy 4 or 5) unless that is a time constrained day off. You don't necessarily need a day off though...if you get burned out after a couple weeks then just take a day when you need to...It might be a good way to get a few more miles in. that's it...just a couple of ideas. |