I’m slowly getting back to running after taking time off to rehab an injury. For me, this means running up to 3-4 times per week and incorporating different types of training runs into my schedule. Many people don’t realize that mixing up your training can be beneficial to your race time, body and mental health. That’s why I’m taking time today to review the training I use when getting ready for that big race!
1. THE LONG RUN
Long runs are just how they sound: long. They get your body used to running for hours at a time. Typically, my long runs alternate between mileage build-up runs, easier “filler” runs, and tapered runs near the end of training. During build-up runs, my goal is to just keep running. I view these runs more as a mental challenge than a physical challenge (although they are certainly that too!). I tell myself that I can run 2 miles further than my last build-up run if I just take it easy. My pace during build-upruns is usually 10-45 seconds/mile slower than my goal race pace. Filler runs allow my body to have some rest between the really long runs. During filler runs, I push the pace to 10-30 seconds/mile faster than my goal race pace. Just knowing that I’ve successfully completed runs that are longer gets my body geared up to run faster. Tapered runs allow the long-term damage of running very long mileage to heal before a race. After 20+ miles of running, your body may require up to 4 weeks of decreased training to heal completely. That’s why you increase your mileage early on, then decrease the mileage as race day approaches. During tapered runs, my pace is around race pace. When training for a marathon, I run one long run per week. Initially, I build-up during training, then taper-off, so that my legs are rested for the race. The mileage might look something like this:
Week 1: 7 miles
Week 2: 9 miles
Week 3: 11 miles
Week 4: 13 miles
Week 5: 8 miles
Week 6: 15 miles
Week 7: 17 miles
Week 8: 10 miles
Week 9: 19 miles
Week 10: 10 miles
Week 11: 21 miles
Week 12: 10 miles
Week 13: 14 miles
Week 14: 8 miles
Week 15: 10 miles
Week 16: 8 miles
Week 17: REST
Week 18: Race
2. INTERVAL RUNS
These runs move you beyond your comfort zone. I think that intervals are a must if you’re looking to decrease your race time. When training for a marathon, I definitely saw the benefits of this type of training. Interval runs alternate between a set interval (time or distance) of hard running and a set interval (time or distance) of light jogging or speed walking. I like to run hard intervals at a pace/mile that is 2-2.5 minutes faster than your normal pace. For example, during the marathon, my goal was a 10 minute mile pace. As a result, my hard intervals were set at a 7 minute 30 second-8 minute mile pace. I hold each hard run for 2 minutes (~0.25 – 0.3 miles), then walk or jog for 1-2 minutes before starting again on the hard run. Just like the long runs, you build-up your intervals during training. Additionally, I always warm-up with a jog and cool-down with a jog during interval training. I typically do one speed workout a week of intervals or tempo runs (see description, below). A build-up of intervals for me might look something like this.
Workout 1: 1 mile light jog warm-up, 6 X 2 minute intervals @ 7.5 mph (8 minute mile pace) with 2 minutes jog/walk between each hard interval, 0.5 mile light cool-down jog.
Workout 2: 1 mile light jog warm-up, 6 X 2 minute intervals with first minute @ 7.5 mph (8 minute/mile pace) and second minute @ 8.0 mph (7:30 minute/mile pace) with 2 minutes jog/walk between each hard interval, 0.5 mile light cool-down jog.
Workout 3: 1 mile light jog warm-up, 8 X 2 minute intervals @ 7.5 mph (8 minute/mile pace) with 2 minutes jog/walk between each hard interval, 0.5 mile light cool-down jog.
Workout 4: 1 mile light jog warm-up, 10 X 2 minute intervals with first minute @ 7.5 mph (8 minute/mile pace) and second minute @ 8.0 mph (7:30 minute/mile pace) with 2 minutes jog/walk between each hard interval, 0.5 mile light cool-down jog.
…Etc. By the end of marathon training, I was doing:
1 mile light jog warm-up, 16 X 2 minute intervals with first minute @ 7.5 mph (8 minute/mile pace) and second minute @ 8.0 mph (7:30 minute/mile pace) with 2 minutes jog/walk between each hard interval, 0.5 mile light cool-down jog.
3. TEMPO RUNS
Another type of speed-work, these runs push the pace so that you’re running 1 minute to 1 minute 30 seconds faster per mile than your race goal. I find these runs to be very difficult, which probably means that they are one of the most beneficial to training. Tempo runs are shorter than your long runs (even the filler long runs). This ensures that you can hold the fast pace for the run duration. The goal of these runs is to not slow down. I use these as mental ammunition – showing me that I can run faster if I put my mind (and legs) to it. Just like intervals, you can build-up your tempo runs each week. I typically do one speed workout a week of intervals or tempo runs. A build-up of tempo runs for me might look something like this.
Workout 1: 3 miles @ 9 minute/mile pace
Workout 2: 3 miles @ 9 minute/mile pace, 1 mile @ 8 min 45 sec/mile pace
Workout 3: 5 miles @ 9 minute/mile pace
Workout 4: 5 miles @ 9 minute/mile pace, 1 mile @ 8 min 45 sec/mile pace
Workout 5: 3 miles @ 9 minute/mile pace, 3 miles @ 8 min 45 sec/mile pace
…Etc.
4. NORMAL RUNS
I typically do a normal run shortly after a long run or speed work. I use these to train my body to run on legs that are often tired and/or sore from my previous workouts. They also serve to keep me running 4-5 times per week, which is what I shoot for when training. Normal runs are either 3 or 4 miles. The pace during a normal run is at race pace if I’m feeling extremely tired and slightly faster than race pace if I’m feeling okay.
4. CROSS TRAINING
Cross training is important! This gives your body and mind a rest from running, but still gets your heart rate up. Plus, you’re working muscles that you may not use when running. Typically, I cross-train 2 times a week. Usually I do 30-40 minutes of the elliptical, a 30-40 minute bike ride, or if I’m really tired – a walk around the neighborhood.
5. DAY OF REST 
Look forward to these and don’t beat yourself up for taking a day off. Your body needs it. Take a nice hot bath or get a massage. Believe me, your body will thank you. I am always sure to take one day of rest per week during training. 99% of the time, my day of rest is after my long run.
PUTTING IT ALL TOGETHER
Here are a few sample weeks of training from my 17-week marathon training schedule (based off of David Kuehls, “ 4 months to a 4-hour marathon “).
As soon as I have my race schedule down for the spring/summer, I’ll develop a training plan that is tailored to this year’s races. I’ll be sure to share it with ya!
TO READ MORE ABOUT MY RUNNING, FITNESS AND HEALTH INITIATIVES, VISIT SHABBOTT'S HABITS
I’m slowly getting back to running after taking time off to rehab an injury. For me, this means running up to 3-4 times per week and incorporating different types of training runs into my schedule. Many people don’t realize that mixing up your training can be beneficial to your race time, body and mental health. That’s why I’m taking time today to review the training I use when getting ready for that big race!
1. THE LONG RUN
Long runs are just how they sound: long. They get your body used to running for hours at a time. Typically, my long runs alternate between mileage build-up runs, easier “filler” runs, and tapered runs near the end of training. During build-up runs, my goal is to just keep running. I view these runs more as a mental challenge than a physical challenge (although they are certainly that too!). I tell myself that I can run 2 miles further than my last build-up run if I just take it easy. My pace during build-upruns is usually 10-45 seconds/mile slower than my goal race pace. Filler runs allow my body to have some rest between the really long runs. During filler runs, I push the pace to 10-30 seconds/mile faster than my goal race pace. Just knowing that I’ve successfully completed runs that are longer gets my body geared up to run faster. Tapered runs allow the long-term damage of running very long mileage to heal before a race. After 20+ miles of running, your body may require up to 4 weeks of decreased training to heal completely. That’s why you increase your mileage early on, then decrease the mileage as race day approaches. During tapered runs, my pace is around race pace. When training for a marathon, I run one long run per week. Initially, I build-up during training, then taper-off, so that my legs are rested for the race. The mileage might look something like this:
Week 1: 7 miles
Week 2: 9 miles
Week 3: 11 miles
Week 4: 13 miles
Week 5: 8 miles
Week 6: 15 miles
Week 7: 17 miles
Week 8: 10 miles
Week 9: 19 miles
Week 10: 10 miles
Week 11: 21 miles
Week 12: 10 miles
Week 13: 14 miles
Week 14: 8 miles
Week 15: 10 miles
Week 16: 8 miles
Week 17: REST
Week 18: Race
2. INTERVAL RUNS
These runs move you beyond your comfort zone. I think that intervals are a must if you’re looking to decrease your race time. When training for a marathon, I definitely saw the benefits of this type of training. Interval runs alternate between a set interval (time or distance) of hard running and a set interval (time or distance) of light jogging or speed walking. I like to run hard intervals at a pace/mile that is 2-2.5 minutes faster than your normal pace. For example, during the marathon, my goal was a 10 minute mile pace. As a result, my hard intervals were set at a 7 minute 30 second-8 minute mile pace. I hold each hard run for 2 minutes (~0.25 – 0.3 miles), then walk or jog for 1-2 minutes before starting again on the hard run. Just like the long runs, you build-up your intervals during training. Additionally, I always warm-up with a jog and cool-down with a jog during interval training. I typically do one speed workout a week of intervals or tempo runs (see description, below). A build-up of intervals for me might look something like this.
Workout 1: 1 mile light jog warm-up, 6 X 2 minute intervals @ 7.5 mph (8 minute mile pace) with 2 minutes jog/walk between each hard interval, 0.5 mile light cool-down jog.
Workout 2: 1 mile light jog warm-up, 6 X 2 minute intervals with first minute @ 7.5 mph (8 minute/mile pace) and second minute @ 8.0 mph (7:30 minute/mile pace) with 2 minutes jog/walk between each hard interval, 0.5 mile light cool-down jog.
Workout 3: 1 mile light jog warm-up, 8 X 2 minute intervals @ 7.5 mph (8 minute/mile pace) with 2 minutes jog/walk between each hard interval, 0.5 mile light cool-down jog.
Workout 4: 1 mile light jog warm-up, 10 X 2 minute intervals with first minute @ 7.5 mph (8 minute/mile pace) and second minute @ 8.0 mph (7:30 minute/mile pace) with 2 minutes jog/walk between each hard interval, 0.5 mile light cool-down jog.
…Etc. By the end of marathon training, I was doing:
1 mile light jog warm-up, 16 X 2 minute intervals with first minute @ 7.5 mph (8 minute/mile pace) and second minute @ 8.0 mph (7:30 minute/mile pace) with 2 minutes jog/walk between each hard interval, 0.5 mile light cool-down jog.
3. TEMPO RUNS
Another type of speed-work, these runs push the pace so that you’re running 1 minute to 1 minute 30 seconds faster per mile than your race goal. I find these runs to be very difficult, which probably means that they are one of the most beneficial to training. Tempo runs are shorter than your long runs (even the filler long runs). This ensures that you can hold the fast pace for the run duration. The goal of these runs is to not slow down. I use these as mental ammunition – showing me that I can run faster if I put my mind (and legs) to it. Just like intervals, you can build-up your tempo runs each week. I typically do one speed workout a week of intervals or tempo runs. A build-up of tempo runs for me might look something like this.
Workout 1: 3 miles @ 9 minute/mile pace
Workout 2: 3 miles @ 9 minute/mile pace, 1 mile @ 8 min 45 sec/mile pace
Workout 3: 5 miles @ 9 minute/mile pace
Workout 4: 5 miles @ 9 minute/mile pace, 1 mile @ 8 min 45 sec/mile pace
Workout 5: 3 miles @ 9 minute/mile pace, 3 miles @ 8 min 45 sec/mile pace
…Etc.
4. NORMAL RUNS
I typically do a normal run shortly after a long run or speed work. I use these to train my body to run on legs that are often tired and/or sore from my previous workouts. They also serve to keep me running 4-5 times per week, which is what I shoot for when training. Normal runs are either 3 or 4 miles. The pace during a normal run is at race pace if I’m feeling extremely tired and slightly faster than race pace if I’m feeling okay.
4. CROSS TRAINING
Cross training is important! This gives your body and mind a rest from running, but still gets your heart rate up. Plus, you’re working muscles that you may not use when running. Typically, I cross-train 2 times a week. Usually I do 30-40 minutes of the elliptical, a 30-40 minute bike ride, or if I’m really tired – a walk around the neighborhood.
5. DAY OF REST
Look forward to these and don’t beat yourself up for taking a day off. Your body needs it. Take a nice hot bath or get a massage. Believe me, your body will thank you. I am always sure to take one day of rest per week during training. 99% of the time, my day of rest is after my long run.
PUTTING IT ALL TOGETHER
Here are a few sample weeks of training from my 17-week marathon training schedule (based off of David Kuehls, “ 4 months to a 4-hour marathon “).
As soon as I have my race schedule down for the spring/summer, I’ll develop a training plan that is tailored to this year’s races. I’ll be sure to share it with ya!
TO READ MORE ABOUT MY RUNNING, FITNESS AND HEALTH INITIATIVES, VISIT SHABBOTT'S HABITS