In my opinion the absolute most important component to becoming a solid runner is Aerobic capacity. A runners aerobic capacity comes from running miles, and LOTS of them. However the pace is important as well. I see too many runners doing the LSD Runs...Long Slow Distance. I agree with this when you are a new runner but there should be a plan to progress. If you look at the "easy" pace of elite calibre runners such as Ryan Hall or Geb you will see that their easy runs are around 6:30-7:00 mins/mile. In my opinion any competitive athlete who wishes to acheive their success should simply look at what hte big boys are doing and strive to acheive it...I don't mean copy it certainly because every runner is differnt but there will most definitely be a similarity in certain aspects of the training. I think one of the most important type of paced run that a runner can utilize is the marathon pace workout. This slightly up tempo run should not take too much out of you but will certianly stress your system more so than the typical LSD.
Another important aspect is the amoutn of miles...I think this is dependent on time of year and the point you are at in your schedule. If you have started higher intensity runs such as threshold runs and VO2 max workouts then typically this will mean reducing your mileage so that you don't risk overtraining.
Last winter I trained at a volume of 80 miles per week with two key workouts per week...a fast finish long run (Mixed tempo) and a long interval workout or hill workout to build strength. I kept my average pace of my slower runs at around 7:15-7:30 mins per mile. This season I plan to increase the pace of my easy runs to around 6:45-7:00 mins per mile. This will mean reducing my mileage at hte beginning but after a couple weeks, provided my body is responding well to the training, I should be able to increase my mileage using the classic 10% rule.
What are your thoughts on this? Any followers yet?!! I can't wait to chat with the first one.
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it's always been a great debate about whether you need to have extremely high mileage to become an elite distance runner. no matter what, it's mostly about having quality miles. whether it's 50 or 100 miles a week. i've seen training packages at both distances.
ReplyDeletei like the weekly LSD and appreciate what it adds to the overall value package, but yes, having suitable distance training at race pace is critical, as are speed and tempo workouts. when i was at my peak, my weekly long run was done at near-desired-race pace..
i totally agree with your thoughts on the value of maximizing aerobic capabilities.
Hey Jennifer, it comes down to the old cliche...quality over quantity.
ReplyDeleteI find that his is the hard part for most of u to accept...and what I mean is that we are submerged in a society of make my life easier mentality and as a result people don't want to accept that we HAVE TO WORK FOR WHAT WE GET. It's a mentallylazy world we are creating and we all expct results tomorrow with hardly puttin in any work. Once people realise that in orde to be a good runner they don't nessesarily have to run a pile of miles but they do have to put some effort in it, this is where they fall off the wagon. They would prefer to just coast. Scary. Maybe I am just too cynical about it all because I work so hard at it.
That's my rant for tonight...I'll be more positive next time!