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Chapter 7

PRIMARY TRAINING COMPONENTS

Long runs–Run these very slowly–at least 3 min/mi slower than you could run in a half marathon as predicted by your one-mile TT. Insert the walk breaks that are suggested in the Run Walk Run chapter in this book–or take them more often than recommended. I have not found anyone who has run the long runs too slowly or has taken the walk breaks too often. Slower long runs build the same endurance as fast long runs–with little or no risk of injury or burnout.

Drills–Cadence Drills (CD) and Acceleration Gliders (Acg). These easy exercises teach your body to improve form, as you fine-tune you running mechanics. They are not exhausting–most runners say they energize an average run. Doing each of these drills, once a week, will improve speed and running efficiency.

Hills (h) build strength better than any other training component. Warm up by jogging slowly for a half mile. Then, do 4 acceleration-gliders (Acg). Start each hill at a jog, and pick up the turnover as you go over the top of the hill. Don’t sprint, but you will be huffing and puffing. Shorten stride slightly as you go up the hill. See the section in this book on hill training.

Magic mile time trials (TT)–These are done every few weeks to monitor progress and overtraining.

• Go to a track, or other accurately measured course.

• Warm up by walking for 5 minutes, then running a minute and walking a minute, then jogging an easy 800 meters (half mile or two laps around a track).

• Do 4 acceleration-gliders. These are listed in the “Drills” chapter.

• Walk for 3-4 minutes.

• Run the one-mile TT–a hard effort. Follow the walk break suggestions.

• On your first TT, don’t run all-out from the start–ease into your pace after the first third of the distance.

• Warm down by reversing the warm-up.

A school track is the best venue. Don’t use a treadmill because they tend to be notoriously uncalibrated, and often tell you that you ran farther or faster than you really did. Run the first lap slightly slower than you think you can average. Take a short walk break as noted in the walk break suggestions in this chapter. It is OK to be huffing and puffing on the last lap. If you are slowing down on the last lap, start a little slower on the next test. When you finish, you should feel like you couldn’t run more than about half a lap further at that pace (if that).

Speed (s)–A gradual increase in speed training can prepare you for the realistic goal of your choice. See the speedwork section of this book

Pace (p)–On these runs, you want to run at race pace, taking the walk breaks as you plan to take them in the race. This is like a dress rehearsal for race day. By doing this exactly as you plan to do in your race, you will be ready.

• Warm up with 5 min of walking, then 10 min of easy running and walking.

• Time yourself for a segment that is between half a mile and 1 mile.

• Run at your goal pace.

• Insert walk breaks as you plan to do in the race.

• Do 1-3 miles of these segments.

• Don’t do them if your legs are too tired.

• Reverse the warm-up as a warm-down.

TRACK DISTANCES

400 meter–1 track lap (about a quarter mile)

800 meter–2 track laps (about a half mile)

1600 meter–4 track laps (about one mile)

These diverse elements are woven together throughout the training season so that you can continue to improve speed and endurance. The whole process is like a symphony of elements that blend mind and body, heart and legs, left brain and right into an integrated unit.