What Is the Right Training Program for You?
I subscribe to two national running publications, and in almost every issue I seem to find at least one article devoted to some new speed workout. Many articles describe the workouts of a 2:10 male marathoner or a 32-minute 10K elite female runner, each of whom runs 100 miles a week. Other articles have headlines such as: "A Guaranteed Training Program to a Faster 10K!" And if you believe that, I have a bridge to sell you in Brooklyn.
Some Fundamentals
Seriously,
what is a runner to do? Can you follow these training programs as if you were
reading a menu du jour? More importantly, should you? I am often asked these
questions and I answer, like the attorney that I am, by saying, It depends.
The same applies to the many books that have been written about distance training.
In analyzing these various training programs, you need to look and see whether
they incorporate certain fundamental elements. If they do, chances are that
you will receive some benefit from following them. If not, you will be wasting
your time.
The first thing to keep in mind is that there is no single magic workout that will make you faster. Getting faster is a process that takes place over a significant period of time, requiring consistency, frequency, and moderation. Skipping from one program to another will not do you much good and may actually result in harm. Mixing and matching elements from various programs can also lead to disaster.
The second thing to keep in mind is that these programs are written for the masses, and not for you as an individual runner. You need to factor in your running history, weekly mileage, goals, injuries, time commitments, etc., to get the maximum benefit. This is the reason most elite runners as well as many ordinary runners like you and me use a coach (fortunately, MCRRC has lots of them) to make sure their training program is the right one for them.
Things to Look for in a Training Program
The first element to look for in a training program is whether it allows for recovery days, easy runs, and a gradual build-up of mileage. The most frequently those of us who are not 100-mile-a-week runners should be doing speed work is twice per week. Many of us should probably be doing only one hard session per week. This means that the other five or six days of the week should be spent recovering from the speed work. A recovery run is done at a very conversational pace, registering a 60-70% effort on your heart monitor. The training program should also incorporate days off; for older runners in their 50s and beyond, it probably means at least two days off per week. Mileage should never increase by more than 10% over a seven-day period. The number one reason that runners crash and burn, often finding themselves on the injured list, is that they allow themselves too few recovery days.
The second element you should look for is whether the program includes a weekly long run. Most runners should do only one run per week that is from four to eight miles longer than other runs during the week. The long run should generally be done at an easy conversational effort, again at 60-70% effort. The long run is a key element in increasing speed.
The third element to look for is whether the program incorporates phases of training. It is not advisable to do the same speed work year round. Some time each year should be devoted to aerobic base work that may involve higher mileage and less speed work, while at other times you should be doing shorter, more intense speed work while running reduced mileage. You actually gain more from rotating workouts over a six- to eight-week period, and are more likely to run faster races with such an approach.
Finally, after you have done this analysis you will need to ask yourself the following question: Does this training program make sense for me, given my personal situation and running background? If it does, try it for a few months and you will probably reap some benefits. If not, forget about that program and look for another one. There are many coaches, including the RRCA-certified volunteer coaches in our club, who can help you find the right training program.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
