** Editior's Note: Jason Pyles will be writing a series of training journals that are designed to help everyone in their running goals. This is the first in a number of installments that will be coming throughout the winterBuilding your Training Plan
Pat recently contacted me about writing a few training articles for the website that would hopefully give some local runners of all abilities some ideas to use when building their training plan. Most of my advice has been learned through many articles, books, or by personally emailing some of the best coaches in America like Greg McMillan, Jack Daniels, Brad Hudson, and Terrance Mahon. When I coach runners online I will use a variety of training methods on each runner to find which approach works best for that individual. One of the key things I have found through training is that there is no “cookie-cutter” training plan that will fit the needs and work for every runner. As one’s coach or as you coach yourself you need to try different methods of training to see what works best for each individual. The key when finding this method is then not always to work the hardest but work the smartest throughout the plan to reach your goals. With my own personal running, still today, I tinker with new and different ideas each training cycle to find ways to improve and reach my best. This is a great sport, because it’s not always about being the best. However, it is about trying to reach your best, and that keeps it fun for all of us out there running.
When it comes time to start building your training plan I like to use four different phases Each phase is different in length and each serves different goals, but they are all very important for running your best. The four phases I use when working with runners are Base Building, Strength (Hills/Stamina), Speed, and lastly the Peak phase.
For this article I want to concentrate on the Base Building phase. In my opinion, this phase is probably the most important part of your entire training plan. The main focus of base building is to build your endurance by running mileage and doing easy long runs. Many people want to know how much mileage and how long of long runs does this require; that is an answer that depends on your ability, previous training loads, and many more factors and can be easily determined with the help of a coach. The length of the base building phase is in the 8-16 week range. I have found that if you’re a veteran runner who logs a lot of miles and is currently coming off just a mini 1-2 week recovery period, then you can sometimes shorten this phase to 8 weeks. However, for most runners, 12 weeks is closer to ideal.
During the base building phase no matter what the goal race distance is going to be, the training is basically the same. The exception might be if the goal is to run a marathon. With marathon training, some runners might start logging slightly longer long runs during base building. But for 5K-Half Marathon, the base building phase can basically stay the same.
After your initial four or so weeks of running mileage and building up the long run it is a good time to bring in some base-phase faster workouts. I like to sprinkle four different workouts into a runner’s program during the base phase. The workouts help improve the runner’s fitness as well as transition him or her into some faster running in preparation for the next phase of the plan.
The first workout that I will use with runners is the Steady-State run. These runs used to be a staple workout of many programs, but now you seem to see too many runners running only in two speeds: fast or slow. According to Greg McMillan, the steady-state run is one of the most beneficial types of workout that a runner can include into his or her plan, especially as the runner completes the base phase and moves into the strength phase. The length of these runs should last at least 25minutes and can go for as long as 75minutes, but make sure to have a good warm-up and cool-down before and after the steady state. The easiest way to find your appropriate pace range for the steady-state is to go to McMillan Running Calculator (http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm), mark a distance in which you have recently run a personal best, and click calculate. The next screen will give you loads of information and paces, including what range you should run your steady-state runs for the most benefit. These are somewhat difficult runs, not because of the pace but because of the duration. So be prepared to increase your focus to stay on pace and make sure to make the next day a nice recovery run. (McMillan)
Another workout that I like to use is what McMillan calls a “Stride-Workout”. Most runners do strides post-run a few times a week, but I’m finding that by adding your strides into the middle portion of an easy run, you seem to get more bang for your buck. Every other week toward the end of the base phase, I like to insert this stride workout into my training plan. Look to do around 4-12 strides at around 5k pace for about 25-30seconds each; take a 60-90 second easy jog recovery between each stride, and look to add these during the middle parts of an easy run. (McMillan)
The third workout that you should look to add into the base phase is Hill Burst. The basic concept of the hill burst is to find a very steep hill at the end of an easy run and sprint up it with max intensity for 10 seconds, then walk down and take a 2 minute recovery before starting the next one. Start with only 2 the first time and look to add 1 extra burst each week. According to Beverly (2005) from Running Times, Brad Hudson suggests that you should add these into the base phase early along with the mileage and long runs:
Hudson has his athletes running short, intense hills: the steepest possible, approximately 40 meters long, at max intensity, a 10 second burst with full (2 to 3 minutes) recoveries. At first, these bursts are alactic, too short to engage even the anaerobic system, and purely aimed at recruiting as many fibers as possible to build the muscles. This is essentially weight training, as Italian coach Renato Canova, one of Hudson’s mentors, explained in an interview on Mensracing.com: "It is like using half a squat, but you’re using a more dynamic weight because you are running; the weight is the weight of your body and is specific." Doing so teaches the nervous system to generate power at maximum intensity, and protects the runner from injury. (From “Don’t Ignore Muscles”, http://runningtimes.com/Print.aspx?articleID=5765)
I feel that these short, intense hill bursts have been one of the most beneficial workouts that I have ever added to my own training plan. I haven’t worked with an athlete yet that hasn’t seen big improvement from adding these into their training plan. After building these up during the base phase you will be ready for the longer hill repeats that come in during the strength phase.
The last workout that you might want to add to your training plan during the base phase is the progression run. There are many different types and ways to run a progression run, but during the base phase look to run around 80-90% of your run at an easy pace and then finish the last 10-20% at around half-marathon pace. The great thing about these types of progression runs is that they don’t leave you tired or sore the next day. So if you do 1-2 of these a week during the base phase, it is a great way to sneak in some faster running without the risk of needing a recovery run the next day. Paul Tergat used progression runs at the end of every easy run before breaking the marathon world record at the 2003 Berlin Marathon. It isn’t possible for most runners to do progression runs that often, but it just shows how much of a benefit that they can add to a training plan. (McMillan)
Hopefully this article provided some runners with ideas that can help you build your own training plan. There is no better time to start your base building phase than the winter months. If you take this time to log those miles, and throw in a few of the faster-paced workouts mentioned above, you will come out of the winter months fit and ready to move into the next phase of your training plan.
-Article written by Jason Pyles who is a sponsored runner with the Brooks ID Program, USATF Certified Coach and coaches runners online at Herd Racing (http://herdracing.blogspot.com). 12/14/08
References
Beverly, J. (2005). Everything matters: Brad Hudson’s targeted training. Running Times Magazine (online version). Retrieved December 1st, 2008 from http://runningtimes.com/Print.aspx?articleID=5765.
McMillan, G. (2008) Greg’s Running University. McMillan Running. Retrieved December 1st, 2008 from http://www.mcmillanrunning.com/.
|
