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Help with running base building program
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 2006-09-12 12:03 PM |
Veteran  138   Orange County |  Subject: Help with running base building programHello all - I need some advice from more advanced runners, triathletes on building a base for running. I currently run 3 days a week about 35 minutes each run at a pace of about 8.5 min mile which feels pretty comfortable. My question - I want to start running 4 days a week but not sure how to structure my plan. Should I do easy run(1), middle dist run(2), long run(1)? And if I want to build distance base should I start out 20 min, 30 min, 40 min for my runs? Should I use the 10% rule each weak to build on distance? Any direction would be much appreciated. I am also going to be swimming and biking 2 times a week if that helps at all. |
| 2006-09-12 11:13 PM in reply to: #537989 |
Champion 13323   | Subject: RE: Help with running base building program Yes, start getting some spread (short, med, long) while keeping your max runs at 35+minutes and increasing by 10%-allowing for a rest week per month too. Add in an extra short or medium run, depending how you feel. Add in this extra run before you start increasing your max run volume so that you get used to another day first...as the 10% rule can be applied to total weekly minutes and/or your long run. Another option, being silver, you can import only the run parts of any of the triathlon plans that meets your current level...for example the 20 week winter maintenance plans (the 4-7 hours sprint plan)...you just add another short/medium run to the week to get 4 if that is your limiter...and you get some more detail. |
| 2006-09-13 3:37 PM in reply to: #537989 |
| 28 | Subject: RE: Help with running base building program This may be obvious, but plan to slow down to 9.5mm or 10mm for your long runs as well. You may be able to keep the 8.5mm pace, but if you build distance at that intensity, you are likely setting yourself up for injury. I resisted this idea for a long time, but after multiple soft tissue injuries, I tried it out and I've been able to go from running 10-12 miles per week to 25 miles per week without any problems at all. Because of my history, I did all of my runs at an easy pace while I built up to 20 miles per week over three months before I started adding speedwork, but you'll have to be the judge of whether that is appropriate for you. |
| 2006-09-13 4:15 PM in reply to: #537989 |
Coach 10487 Boston, MA | Subject: RE: Help with running base building program boneyBP - 2006-09-12 12:03 PM Hello all - I need some advice from more advanced runners, triathletes on building a base for running. I currently run 3 days a week about 35 minutes each run at a pace of about 8.5 min mile which feels pretty comfortable. My question - I want to start running 4 days a week but not sure how to structure my plan. Should I do easy run(1), middle dist run(2), long run(1)? And if I want to build distance base should I start out 20 min, 30 min, 40 min for my runs? Should I use the 10% rule each weak to build on distance? Any direction would be much appreciated. I am also going to be swimming and biking 2 times a week if that helps at all. Yup work on increasing your frequency, volume and a blend of intensities. I am assuming you already have a HR and performed a LTHR test. (If not do it! Work on this for at least 4 to 6 weeks (or until you complete ALL the workouts of one week and feels EASY) and re-test your LTHR and pace ( you can enter a small 5K-10K race) and then adjust. You won’t need to increase the time (a lot more) cuz if things go well you will be covering more distance at the same pace/HR and time, so don’t go crazy adding more min to your runs. But once you cover those 4 to 6 weeks post back and we can go from there… Happy running! |
) | 2006-09-15 12:20 PM in reply to: #537989 |
Veteran 138 Orange County | Subject: RE: Help with running base building program Thanks very much for the replies and the great advice. I am looking forward to trying out your training plan , thanks again !!! |
| 2006-09-19 11:19 AM in reply to: #537989 |
Veteran 138 Orange County | Subject: RE: Help with running base building program Quick clarifying question - When you say to ONLY increase time of long run during base training you are saying to NOT increase the time of any of my short or medium runs at all??? Keep my short runs around 30 min, my medium runs around 30 -45 min and ONLY increase long runs 10 - 15 min every other week? |
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