If you do not know me personally, please read the disclaimer at the bottom before taking any advice from this post.
This post is for the average runner who is currently in relatively good 5k to 10k shape, has likely completed a marathon or a few (with a time between 3 and 5 hours), knows the basics of putting together a general training regimen to add volume of miles, and is looking to get faster. I often hear the anecdotal, "No matter how much I train, I just can't get faster!"
The two most common symptoms I've heard in my experiences, and my common runner rebuttal to why they are not effectively training, have been:
1. I keep getting my long runs better and farther, but it doesn't make any difference on race day.
The Initial Issue: Long slow runs make long slow runners (I believe this is commonly attributed to Seb Coe)
The Solution: Need to also get in speedwork.
Then this leads to:
2. I put in a ton of speed workouts every week and I just don't get faster.
The Initial Issue: You can't effectively increase your speed unless you get adequate rest. Average runners (ie those that are not conditioned well enough to train on a 10+ runs weeks or 2-a-days most days with a couple of rest blocks) cannot get more than 2 good workouts in per week (and if you are building volume through having at least one long run, like you probably should, then you are left with only one for a good speedwork day).
The Solution: Generally speaking, one workout should be speedwork and one should be a long run. The remainder of the week needs to be cross-training or easy runs.
Why?????
People think that they push themselves 100% on every speedwork day and long run day. However, in any training day, there are really two forces at play:
1. Your perceived intensity
2. Your body/brain's 'Capacity to Exert' energy
You can push your perceived intensity to 100% every workout; however, it won't do you any good because your overall workout won't be at 100% unless you have a Capacity to Exert of 100% as well.
My hypothesis is that, give or take, an average runner on an anecdotal basis has 100% of their possible Capacity to Exert energy on Day 1. If they burn through all of it, they are down to 0% and each day that goes by they add about 20% (so that five days later, they are likely about fully rested again). An easy run day or cross training day can add anywhere from 20-40% back into the tank as well on top of the normal 20% that is added, so long as the intensity is so low that it is simply getting the blood flow, etc going (ie, usually 2-4 min/mile slower than top 1-mile speed). So a typical effective schedule may look like:
*Notes:
"Capacity to Exert X Intensity = Actual Exertion"
"Day 1 Left in Tank for Next Workout = Day 2 Capacity to Exert"
"Capacity to Exert - Long Run = -80% Left in Tank"
"Capacity to Exert - Speedwork = -100% Left in Tank"
"Capacity to Exert + Off = +20% Left in Tank"
"Capacity to Exert + Easy Run = +60% Left in Tank"
"Speedwork and Long Run MUST Be Preceded by Off"
For some people, a hard long run will bring them down to 0%. For others, it is the speed day that brings them down to 0%. My personal experience given my body type is that a long run day only brings me down to about 20%, but a speed day for me brings me down to 0% (ie, it is very difficult to even walk on the day after a speed day, but a couple miles into an easy run it starts to feel better). Nutrition, sleep and stress also obviously play a major role and every attempt should be made to manage these effectively in such ways as to maximize Capacity to Exert on Long Run days and Speedwork days.
The key to an effective marathon training program is having 100% Capacity to Exert on every (or nearly every) long run day and speedwork day. If you don't, then it is a wasted day and is not going to lower your time whatsoever.
Disclaimer: This hasn't been scientifically studied, although I would love if someone with that capability did try out something to test or further expand on these thoughts. I am not a professional runner, nor a trainer, medical professional, dietitian, scientist (I've never even taken a high school physics class) or in any way suited to provide training advice. I am simply a runner who has trained and completed many endurance events (including several marathons with a 2:57 PR, 50 mile 'Voyageur Trail Ultra' in 9:59 and an Ironman in 11:32) and who has helped many friends and acquaintances meet their goals and heard many anecdotal pieces through the process from which I've formed this hypothesis. Consult with a real medical professional before trying anything.
This post is for the average runner who is currently in relatively good 5k to 10k shape, has likely completed a marathon or a few (with a time between 3 and 5 hours), knows the basics of putting together a general training regimen to add volume of miles, and is looking to get faster. I often hear the anecdotal, "No matter how much I train, I just can't get faster!"
The two most common symptoms I've heard in my experiences, and my common runner rebuttal to why they are not effectively training, have been:
1. I keep getting my long runs better and farther, but it doesn't make any difference on race day.
The Initial Issue: Long slow runs make long slow runners (I believe this is commonly attributed to Seb Coe)
The Solution: Need to also get in speedwork.
Then this leads to:
2. I put in a ton of speed workouts every week and I just don't get faster.
The Initial Issue: You can't effectively increase your speed unless you get adequate rest. Average runners (ie those that are not conditioned well enough to train on a 10+ runs weeks or 2-a-days most days with a couple of rest blocks) cannot get more than 2 good workouts in per week (and if you are building volume through having at least one long run, like you probably should, then you are left with only one for a good speedwork day).
The Solution: Generally speaking, one workout should be speedwork and one should be a long run. The remainder of the week needs to be cross-training or easy runs.
Why?????
People think that they push themselves 100% on every speedwork day and long run day. However, in any training day, there are really two forces at play:
1. Your perceived intensity
2. Your body/brain's 'Capacity to Exert' energy
You can push your perceived intensity to 100% every workout; however, it won't do you any good because your overall workout won't be at 100% unless you have a Capacity to Exert of 100% as well.
My hypothesis is that, give or take, an average runner on an anecdotal basis has 100% of their possible Capacity to Exert energy on Day 1. If they burn through all of it, they are down to 0% and each day that goes by they add about 20% (so that five days later, they are likely about fully rested again). An easy run day or cross training day can add anywhere from 20-40% back into the tank as well on top of the normal 20% that is added, so long as the intensity is so low that it is simply getting the blood flow, etc going (ie, usually 2-4 min/mile slower than top 1-mile speed). So a typical effective schedule may look like:
|
"Capacity to Exert X Intensity = Actual Exertion"
"Day 1 Left in Tank for Next Workout = Day 2 Capacity to Exert"
"Capacity to Exert - Long Run = -80% Left in Tank"
"Capacity to Exert - Speedwork = -100% Left in Tank"
"Capacity to Exert + Off = +20% Left in Tank"
"Capacity to Exert + Easy Run = +60% Left in Tank"
"Speedwork and Long Run MUST Be Preceded by Off"
For some people, a hard long run will bring them down to 0%. For others, it is the speed day that brings them down to 0%. My personal experience given my body type is that a long run day only brings me down to about 20%, but a speed day for me brings me down to 0% (ie, it is very difficult to even walk on the day after a speed day, but a couple miles into an easy run it starts to feel better). Nutrition, sleep and stress also obviously play a major role and every attempt should be made to manage these effectively in such ways as to maximize Capacity to Exert on Long Run days and Speedwork days.
The key to an effective marathon training program is having 100% Capacity to Exert on every (or nearly every) long run day and speedwork day. If you don't, then it is a wasted day and is not going to lower your time whatsoever.
Disclaimer: This hasn't been scientifically studied, although I would love if someone with that capability did try out something to test or further expand on these thoughts. I am not a professional runner, nor a trainer, medical professional, dietitian, scientist (I've never even taken a high school physics class) or in any way suited to provide training advice. I am simply a runner who has trained and completed many endurance events (including several marathons with a 2:57 PR, 50 mile 'Voyageur Trail Ultra' in 9:59 and an Ironman in 11:32) and who has helped many friends and acquaintances meet their goals and heard many anecdotal pieces through the process from which I've formed this hypothesis. Consult with a real medical professional before trying anything.
