10 min./mi to 8 min/mi--how?? (Page 2)

This thread is very good!!! I am in the same boat!! I just finished my first marathon on Sunday! For my next one I will have to do some training on the treadmill so can anyone give me some examples of interval training for treadmill use???

Thanks

GJ

Nikki,

The best way to train and build a base is by focusing on time and not by miles. Let say you run a 10 min per mile and right now you only run 3 to 4 miles at a time (around 30 min), 2 to 3 times a week. Instead of worrying about miles, just add 10 to 15 min to one of your runs and call it your “long run”. Keep another run at 20-30 min and call it your steady run and one 15-20 min for your easy run. Keep your “long run” at your low end of your Zone 2 of your LT (see Mike Ricci thread: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&posts=143#s) your “steady run” at low to high end zone 2 and “easy run” at zone 1

If you can complete your long runs with no problem or it seems “easy” just add another 5 to 10 min. If it is challenging and you have to walk part of the run, no worries, just complete your time and try to go a bit longer next time. Keep doing this until you are able to complete the long run without breaks or walking. Always schedule an easy or day off after long runs. It will take a while but within a few weeks you will start to see the results! Don’t increase your running volume too much or too fast. Once you are able to complete all 3 weekly runs with no breaks and it seems “easy”, you can use the 10% rule in which you will increase your “long run” time by 10% for 3 weeks in a row and reduce it by 30 to 40% on the 4^th week as part of your recovery week One last thing: hydrate! Hydrate before your long run, bring a bottle of water/sport drink, a fuel belt, etc and drink a “gulp or two” every 10-15 min. (you’ll be amaze how much longer you can run by doing this) and drink sports drink, a recovery drink or even eat something with complex carbs and protein like cereal with milk (great for recovery ) 15 to 45 min after your run to boost your recovery process

This is why I love this site--this wealth of knowledge, freely given.  This is great!!

Of course, now I need to actually APPLY all the advice.... gulp

get a job first...then get a coach....then maybe a boyfriend

As I understand it, do not increase time or mileage by 10% in any given week.  So, if you run 10 miles one week, run 11 miles or less the next week.  Or, run 1 hour one week, run 1:06 or less the next week

Mike,

The 10% increase is been pretty much explained by others but just remember: For biking and running train by time, not by miles. Some around here will probably tell you the opposite but working based on time is far better. Also, when increasing your weekly volume using the 10% rule remember to schedule a recovery week every 3 to 4 weeks. By doing this you will allow to your body/muscles to proper recover and become stronger from those hard workouts.

I can't open your training plan... would you email it to me?

Jorge

Steve and Jorge...and anyone that decreased their m/m time this past year,

Did you guys see a linear decrease in time in doing your long z1 runs? Or did your time jump around and trend down?

Steve what amazes me is that after being a triathlete for many year, by changing your training you improved greatly. This shows me that how you trained worked!

I play indoor soccer once or twice a week (we play an hour...play 5 minute shifts with 5 minute rest...so normally run for 25-30 mintues) so clearly I can not only do Z1 running while playing soccer. Steve you mentioned changing your body to burn more fat by doing Z1 running. Do you think my playing soccer will effect changing the fuel mixture and slow/decrease the coversion to burning more fat running?

Currently my long runs are 60-70 minutes each week. Is there a need to keep increasing the time if I don't plan to do any longer races than Olys?

My goal is to drop from 12 min/mi to under 10 min/mi this next year!!

Mike I got your training plan but it only has times spend either running, swimming, biking. It doesn't have any intensity, training zones and description of the type of workout?

they didn't jump around but stayed pretty flat for about 4 months until I started getting "faster" higher HR spurts into my runs then it plummeted once i started doing the end of season "peak" workouts.

Let me clarify that while my zone 1 min/mile pace dramatically decreased, my zone 4-5 LTHR min/mile didn't decrease that substantially.  It only decreased by perhaps 10-15sec MAX.

it's all about the coach.  once i stopped trying to "reinvent" the wheel by self-coaching from books and ponied up and hired a coach, things have never been the same...  of course my coach ROCKS too...that helps. 

the only way to change your body's fuel usage ratio is to do long, slow, highly aerobic exercise.  this means long, slow biking, running, and swimming.  soccer is too anaerobic to increase benefit towards this goal.

again, the best way to change your body's fuel usage ratio is LONG, slow aerobic exercise.  I would recommend AGAINST increasing your long runs too much more than 120min MAX and would opt for continually increasing your bike and swimming times well beyond OLY distance inn order to continually gain aerobic benefit.

so many beginner triathletes don't spend enough time in the pool because "it's boring" or "the swim leg is so short why waste my time in the pool".  What this thought process eliminates is the aerobic benefit long slow swimming sessions give you.  they are low impact while still helping to change your body's fuel usage ratio and increasing your aerobic fitness.