Run focus vs regular base training

[Aussie Rob]

Hoping to get feedback from some more experienced runners. I want to learn to run fast, which in my books means running 6:30/miles off the bike in an olympic, 7:30/miles in a HIM, and a 8:00/miles at IMKY. Those splits are about :40 faster than what i did this year in races (Maumee oly, Mountaineer HIM) except for the IM mary which would be 1:15 per mile faster than what i did at Moo.

I had initially planned on doing an 8 week run focus between now and the new year with 5 runs a week (1x hills, 1x track, 1x long, 1x tempo, 1x junk). Today though i was just thinking "bugger it, ill just start my regular base phase early"; which has me running 3 times a week (1x hills, 1x track, 1x long).

Will losing the tempo and junk run hurt me? Stern, Gorris, Durno, Hock, Bill, Bueller, anyone? Got any advice? I'm sick of guys like you running me down like im a sick gazelle ripe for the kill.

[MarkD]

I've religiously used the following approach and have improved every year, and more importantly, avoided injury. I'm still slower compared to the rest of your list, but, none-the-less - I PR in running every year and I avoid injury (except for this dam* sprained ankle today). Here it is:

3 run workouts per week. One is long. One is tempo. One is high intensity (track or hills or 5K race or long intervals). Distance and intensity varies according to your goals. Gorris laid out some really good approaches during his run clinic. I'm currently using the FIRST program (its a higher intensity program - I think you could handle it at your age and emerging speed).

My advise to you: DO NOT GIVE UP THE TEMPO RUN - its the most important run in just about every program.

Don't forget to have a Big Mac after every Big effort !

[philhock]

If you're still swimming and biking, I think 3 workouts a week should be plenty. In your 5x a week plan, you have both hills and speed. I am a believer that they should be combined. When you run up the hill, it's your push, the downhill is your recovery. If you want to make it fun, start doing doubles. It is great when you don't have a lot of time, or when you want to increase intensity/difficulty without increasing mileage.
Alternate Hills and tempo so to avoid burnout and provide flexibility in your workouts.
As Durno mentioned, alternate your tempo runs in terms of structure and time. Your legs need to be trained to work both hard/fast and long, you can't do both at the same time without risking injury.

Wow, I need to hop back on the training train.

[mgorris]

Aussie,

Your goals are noble indeed, and you have the determination. Nothing like attacking your weakness. With that said, here are my thoughts:

1. Don't make the Jack Daniels #1 mistake of training ie: training to where you want to be [pace per mile-wise] vs training where your current fitness is at.

2. IMO your top two priorities right now should be

a. getting in the miles and frequency per week
b. one focused long run per week [progression]

3. Skip the track workouts, especially now. You raced hard all year, re-build your mileage and avoid injury. Plenty of time to hit the oval come spring/summer. If you are dying for speed, throw 30" pick ups during the second half of any run. Something along the lines of 4-8 x 30" x 3' @ base pace. Run at "perceived 5k pace" and concentrate on quick turn-over and running "fast not hard!"

4. Tempo run is not one to be missed [as others have stated]. You can start up again after the new year. Start slow with tempo intervals rather than 3 - 4 mile tempo runs. Perhaps 2-3 x 1-1.5 miles @ tempo pace x 3' ez

5. If you want to become a better runner, try road racing. NE Ohio has a ton of 5k's and short distance road races in early spring. You will become a much better runner if you race more and even though you are a long course guy, don't under-estimate the value of short course racing!!!

shoot me an e-mail if you want to discuss further

[Eric]

Aussie,

The main thing that I got from your post was the junk run. If you are calling it a junk run then get rid of it. Each run should have a purpose and focus. You could also replace the junk run with a bike or swim or pool run.

If you call it junk...it's junk. Toss out the junk and make sure you have quality workouts.

[ebanks2]

Rob,

I have been running for about 12 years and totally agree with Durno. It is very easy to go out with the 'more is better' attitude. You are much off doing 'quality' work over crap. The Furman (First) running plan really works. I completed 5 marathons trying all diferent types of training. When I switched over to Furman....I PR'd by over 20 minutes..on a really crappy day. To boot, during the training, I PR'd 5k, 10K Half mary and 30KM distances.

www.furman.edu/FIRST/1.htm

[Steve Yutzy]

I second what pretty much everyone said above, especially Eric
Anything you're describing as junk isn't worth doing. Even if what you call junk is just easy recovery, call it that rather than junk. It's just a state of mind thing. Everything should have a purpose.

I just spent an entire year with a running focus, and had a fantastic time. One of the things that I thought helped a lot was finding a group of runners to run with a few times a week, rather than all triathletes all the time. I'm sure second sole probably has a group out on the west side, and I know there's a Tuesday group that Kurt Molter runs down at Garfield (http://kurtmolter.com/)

Although, as one of the guys that always runs people down at the end, I'm not sure I approve of guys like you trying to become a faster runner

[sidmcmahon]

Rob
I just got done reading Run Less run faster (FIRST). You can borrow the book if you want, let me know. I think the approach is excellent as others have stated. 3 focused runs per week with lots of cross training.

Sid

Sid