Training Philosophy
In this section I want to show you how I train, and what my training philosophy is like. Before I go into details, I want to recommend a book that I have found very useful. It is called Daniels' Running Formula, by well-known coach Jack Daniels. (ISBN: 0-88011-734-4). This book contains some really good advice and suggestions, with detailed plans for training from 1500 up to the marathon, and is useful both for beginners and elite runners. Another book that I recommend is Better Training for Distance Runners, by Peter N. Coe, and David E. Martin. This book is amazing and has so much information in it. It is scientific to its nature, and may be somewhat of a harder read compared Daniel's book, but if you are serious about running competetively, this is a must have. The material I present here is partly inspired by these books, but I have blended it together with my own experiences and my own ideas.
I believe there are benefits from dividing training into periods. Sometimes injuries or other problems can muck up the plan, but I still try to keep in my head the idea of periods of specific training. Periodizing training makes it easier to prepare for goal races, and it forces you to better overview what you are actually doing. Different periods of intensity also give your body system a chance to recover, which prevents injuries in the 'long run'.
The first period is (somewhat) easy, with less demanding quality training. At this time, I usually try to increase my mileage up to the preferred level, if I have been away from running for some time. My quality training is usually done twice a week, and through all periods, I have a long run between 1:30 and 2:30 hours every weekend, except during racing season.
During this first period, there is emphasis on what I call intensive intervals, which are shorter intervals @ about 1500m race pace with quite long recovery. The benefits of the intensive intervals are better technique, economy, and speed. They will also prepare you for the other kinds of training, and you will stress your anaerobic system. They also help you to develop a kick that you can use on the last lap in your 5000 m race! Recovery time should be as long as you need to do the next rep at the same speed. This means that your ability to recover should determine the recovery time, so focus on running fast and take the time you need to recover. Remember that this kind of training is not for building endurance, but speed. Example workout: 8-12 x 400 meters with 1-4 min recovery, or 10 x 1 min with 1-4 min recovery. Don't be afraid to take plenty of recovery time on these ones - it's the idea.
I also like to do threshold running, either in interval form or as a tempo run. Sometimes the term AT Running is heard, and the idea there is the same as I present here. The speed is about half-marathon speed, or a little faster. More exactly, it is the speed you can keep up for about 50 minutes to 1 hour, but I'd rather go a little too slow than too fast during this kind of training. Threshold running is 'comfortably fast running', but still demanding enough to make you work fairly hard, and it will teach your body to work hard just below the level where you go into lactic acid debt. Many runners underestimate this kind of running, since it can feel like you want to go faster, which is not the purpose here.
For threshold intervals, the recovery time is short. A tempo run is not as demanding as the usual Intervals, but combined with the speedier intervals, threshold running will help you improve, and make you feel good too. It is important that the speed is not too fast, otherwise the benefits of threshold running is lost. Remember, the name threshold means that you should be running just under the threshold where you start getting into lactic acid debt. With this kind of running, the runner becomes stronger and improves his/hers endurance and stamina.
Example workout: 20-25 min steady running, or 4 x 2000 meters @ half-marathon pace with 1 min recovery.
The second period is tough, with lots of hard work, and with the purpose of building stamina for racing. I do mainly intervals, @ about 5 k race pace. Recovery time is usually about half the time spent running, but sometimes I make it a little longer. The total time of these quality sessions are here longer than with the intensive intervals, and I also try to fit in one threshold session each week, if I feel I recover good enough. These intervals prepare you for races, and they boost your ability to use oxygen as effectively as possible. They are a key to getting to a higher fitness level. I think this kind of running is what most people concentrate on. My recommendation is to run intervals of about 4 - 5 minutes duration, since they seem to be the most effective.
Example workout: 6-9 x 1000 @ 5 k race pace, with 1:30 recovery, or 5-6 x 5 min, with 2-3 min recovery.
The third period is easier again with hill training once a week, and shorter quality sessions. By doing this, I reduce the stress upon my body, which reduces the risk of injury, and builds up my strength. Hill running goes under the category intensive intervals since it is short and fast, and recovery time is the same.
Example workout: 10 x 1 min or 20 x 30 seconds, not too tough a hill. Try to keep a high, controlled speed while running relaxed and economical.
After this 3rd period, I go back to the 2nd one again to work with Intervals, for the purpose of stressing the aerobic system.
The fourth and last period, the racing period, is similar to first, with the difference that I do races on the weekends and the training is quite varied.
Example workout: 3 x 1000 @ 3 k pace + 5 x 400 @ 1500 pace, or 3 x (3+2+1) min @ 5 k race pace, recovery half the time spent running. Threshold runs are also beneficial here for maintaining what you have accomplished during the previous periods.
So, the ingredients I use are:
- Intensive intervals, between 200 and 800 m, @ about 1500 m race pace. Recovery time is quite long, enough to so I can go full speed on each repetition.
- Intervals, between 2 and 6 minutes @ 5k race pace. Recovery time is about the same time spent doing the intervals, or shorter. I try to run relaxed and economical here, and the intensive intervals helps developing the ability to do that.
- Threshold running, @ about half-marathon pace for about 20-40 minutes. It can also be what I call threshold intervals between 3 and 10 minutes with short recovery time, totalling 8-10% of weeky mileage .
- Easy running/Long run, at comfortable pace, not faster than it negatively affects the quality sessions. However, running really slow on every easy running session is not what I recommend, unless you are a beginner. If you have a solid base of running behind you, there is no reason to stick to turtle speed. I think it is important to gradually increase your easy running pace too, alongside with the speed sessions. Still, some days need to be really slow, to recover from days of hard running. I usually go slower on the long run, since it is more demanding on your body. Long runs should be about 20-25% of total weekly mileage.
I am hoping my training philosophy makes sense to you, and that you find these ideas useful.
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