Plyometrics
I was talking to my fitness coach today and one of the things I asked him was if there were any other ways I could improve the power and speed from my legs apart from what I already do. I do a fair bit of running on the road, speed work and resistance, I wondered whether there was anything else that I could do? Ben my coach told me about Plyometrics, he said that it was very specialised training and that all professional sports people apply it s part of heir routine. Ben went on to say that if plyometrics was intigrated into a workout schedule, the noticable improvement would be considerable.
Anyway, me being me, I like second and third opinions. I checked a few sites that I like (Sports Fitness Advisor, Peak Performance and England Athletics) and they all said the same as Ben, infact they were not so conservative regarding how much performance improvement I would see!
I'll definately be applying plyometrics to my training schedule and I'll let you know how much this improves my running. As Ben and a few articles I read said, "plyometrics is quite a specialized training method", I'll start it off for a while under the guidence of my coach, I don't want to risk injury.
Below is a complete break down of Plyometrics, how and why it works. It's quite a long article but as with all things new, it's important to learn as much as you can before applying them.
How Plyometric Exercises Work
A muscle that is stretched before a concentric contraction, will contract more forcefully and more rapidly. A classic example is a dip" just prior to a vertical jump. By lowering the center of gravity quickly, the muscles involved in the jump are momentarily stretched producing a more powerful movement. But why does this occur? Two models have been proposed to explain this phenomenon. The first is the:
Mechanical Model
In this model, elastic energy is created in the muscles and tendons and stored as a result of a rapid stretch. This stored energy is then released when the stretch is followed immediately by a concentric muscle action. According to Hill the effect is like that of stretching a spring, which wants to return to its natural length. The spring is this case a component of the muscles and tendons called the series elastic component. The second model is the:
Neurophysical Model
When a quick stretch is detected in the muscles, an involuntary, protective response occurs to prevent overstretching and injury. This response is known as the stretch reflex. The stretch reflex increases the activity in the muscles undergoing the stretch or eccentric muscle action, allowing it to act much more forcefully. The result is a powerful braking effect and the potential for a powerful concentric muscle action.
If the concentric muscle action does not occur immediately after the pre-stretch, the potential energy produced by the stretch reflex response is lost. (i.e. if there is a delay between dipping down and then jumping up, the effect of the counter-dip is lost).
It is thought that both the mechanical model (series elastic component) and the neurophysical model (stretch
reflex) increase the rate of force production during plyometrics exercises.
The Stretch-Shortening Cycle
All plyometric movements involve three phases. The first phase is the pre-stretch or eccentric muscle action. Here, elastic energy is generated and stored.
The second phase is the time between the end of the pre-stretch and the start of the concentric muscle action. This brief transition period from stretching to contracting is known as the amortization phase. The shorter this phase is, the more powerful the subsequent muscle contraction will be.
The third and final phase is the actual muscle contraction. In practice, this is the movement the athlete desires the powerful jump or throw.
This sequence of three phases is called the stretch-shortening cycle. In fact, plyometrics could also be called stretch-shortening cycle exercises.
How to Increase Your Vertical Jump
One very quick and simple way to demonstrate the effect of the stretch-shortening cycle is to perform two vertical jumps. During the first vertical jump the athlete bends the knees and hips (eccentric muscle action or pre-stretch) and holds the semi-squat position for 3-5 seconds before jumping up vertically (concentric contraction) as high as possible. The 3-5 second delay increases the amortization phase.
On the second jump the athlete bends the knees and hips to the same degree but immediately jumps up without a delay. This keeps the amortization phase to a minimum and makes best use of the stored elastic energy. The second jump will be higher.
Is Plyometric Training Really That Effective?
By making use of the stretch-shortening cycle, movements can be made more powerful and explosive. Plyometrics is simply a set of drills designed to stimulate the series elastic component over and over again preferably during movements that mimic those is the athletes sport. But what long-term effect does practising plyometrics have on the body and performance?
A wide variety of training studies shows that plyometrics can improve performance in vertical jumping, long jumping, sprinting and sprint cycling. It appears also that a relatively small amount of plyometric training is required to improve performance in these tasks. Just one or two types of plyometric exercise completed 1-3 times a week for 6-12 weeks can significantly improve motor performance. Additionally, only a small amount of volume is required to bring about these positive changes i.e. 2-4 sets of 10 repetitions per session or 4 sets of 8 repetitions.
While upper body plyometrics has received less attention, three sessions of plyometric push ups a week has been shown to increase upper body power as measured by medicine ball throws.
Using a variety of plyometric exercises such as depth jumps, counter-movement jumps, leg bounding and hopping etc., can improve motor performance. While the majority of studies have focused on untrained subjects, trained athletes such as soccer and basketball players have improved their performance with plyometrics.
Plyometrics & Concurrent Strength Training
A conditioning program consisting of both plyometric training and resistance training can improve power performance in the vertical jump and 40yard sprint time.
It appears that concurrent resistance and plyometrics training can actually improve power to a greater extent than either one alone. However, the overall program should be carefully planned as heavy weight training and plyometric training are not recommended on the same day. One way around this is to alternate upper body and lower body exercises as follows:
Intergrating Polymetrics with Concurrent Strength Training
Day Strength Session Polymetric Session
Mon Upper body (high intensity) Lower body (low intensity)
Tue Lower body (low intensity) Upper body (high intensity)
Wed Rest Rest
Thur Upper body (low intensity) Lower body (high intensity)
Fri Lower body (high intensity) Upper body (low intensity)
Plyometrics & Injury
Strength and conditioning specialists are often cautious in their prescription of plyometrics due to what they believe is an inherent risk of injury. However, there is limited data to either confirm or reject this claim.
Several researchers have explicitly stated that no injuries occurred during their plyometric studies. Most do not mention whether injuries occurred or not or to what extent.
As a precaution it has been suggested that athletes have a substantial strength training background. The criteria often cited is that the athlete should be able to back squat 1.5-2x bodyweight for lower body plyometrics and bench press 1x bodyweight for upper body plyometrics.
If injuries are more likely to occur with this form of training it may be due to improper landing, landing surface or depth jumps from too great a height. Several studies have measured the height of depth jumps on vertical jump performance. Depth jumps from both 50cm (19.7) and 80cm (31.5in) both improved power to the same extent. The same results were found between jumps of 75cm and 110cm and between jumps of 50cm and 100cm. This suggests that there may be little or no added benefits of jumping from heights above 50cm (19.7in) even though the risk of injury is likely to rise.
Finally, landing surface is an important component of the plyometrics session. It should posses adequate shock absorbing properties such as grass, rubber mats and a suspended floor. Concrete, tiles, hardwood and crash mats are not suitable.
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Marathon Lactate Threshold Training Workouts
When you think of marathon training the first image that may come to mind is of a solitary athlete running long distances at a slow to moderate pace. That type of running is surely a major part of marathon training, but there are other types of training that are necessary to reach your peak as a marathon runner. You need speed building VO2 max workouts, strength enhancing hill runs and stamina boosting tempo training. There is one more type of workout that’s just as important as the others – lactate threshold training. Lactate threshold training will lift your lactate turn point. You will be able to run at a faster pace before a build up in hydrogen ions, potassium and other metabolites cause you to become fatigued.
You may already know that you don’t reach your lactate turn point until you are running at close to 10K race pace. So, why is lactate threshold training important for the marathon? Because lactate threshold training doesn’t just improve your 10K race velocity. It also improves your speed in all other race distances, including the marathon.
Your focus during marathon training is probably on extending your long run, doing more goal pace running and increasing the distance of your tempo runs, but don’t forget to work on your lactate threshold – it’s one of the most efficient ways to improve your marathon race speed. Here are some marathon lactate threshold workouts to help you on your way to marathon success.
1 Minute Lactate Builders
You may be surprised to see a workout this short included in marathon training. I include this particular workout in every lactate threshold training routine for one simple reason – It works! It does a great job of improving your lactate turn point for all goal distances because it floods your muscles with a vast amount of lactic acid and the other metabolites that go along with it. It forces your body to adapt and become more efficient at converting lactic acid to energy and overcoming the fatigue that goes along with intense running paces. Your lactate turn point will rise along with your marathon race performance.
Description: 12 to 16 x 1 minute repeats at nearly full pace with 2 minute recovery jogs at an easy pace.
Pace: 1 minute repeats at a very hard pace. The pace of your repeats should be at very close to all out pace. Stay smooth and relaxed throughout the repeat.
Recovery: 2 minutes of very easy paced jogging between each 1 minute repeat
Marathon Fartlek
This one is part tempo run and part lactate threshold run. Since your marathon pace is on the low end of tempo run pacing, this is a very effective marathon lactate threshold session.
Description: Run between 30 and 90 minutes alternating between 4 minutes at goal marathon pace and 2 minutes at 10K pace. Start with 30 minutes early in your training cycle and gradually increase the distance each time you do this workout, up to about 90 minutes.
Pace: Alternating between 4 minutes at goal marathon pace and 2 minutes at 10K pace.
Recovery: None
1 to 5 x 1600/3200 Metre Compound Sets
Here is a marathon lactate threshold training compound set that you can do on the track or road. The track will make it easier to judge distance, but you really don’t need to hit exact distances with this one, so you could also estimate a 1 mile/2 mile sequence on the road.
Description: Run 1600 metres or one mile at 10K pace and then slow to marathon pace for 3200 metres or 2 miles. Start with one set early in your cycle and gradually increase to 3 sets for an intermediate runner or 5 sets for a highly experienced runner. Recover with 5 minutes of rest between each compound set.
Pace: 1600 meters at 10K pace and 3200 meters at goal marathon pace.
Recovery: No recovery between the components of each set. Recovery with 5 minutes of passive rest between each compound set.
1 – 2 – 3 Mile Compound Set
This is a tough marathon lactate threshold run that will elevate your ability to run at race pace when fatigued.
Description: Start with 1 mile at 5K pace. Then slow to 10K pace for the next two miles before finishing this 6 mile training run with 3 miles at goal marathon pace. Start with one set. The truly adventurous could advance to two sets.
Pace: One mile at 5K pace, two miles at 10K pace and 3 miles at goal marathon pace.
Recovery: No recovery. If you do multiple sets, recovery between each set with 5 minutes of passive rest.
Marathon Variety Run
I always like to run in different locations, especially during longer distance marathon training. Here is a workout that uses both the road and the track.
Description: Start with 2 miles on the road at goal marathon pace. Then hit the track for 1 mile at 10K pace. Head back out on the road for 2 more miles at goal marathon pace before heading back to the track for another mile at 10K pace. Next do another 2 miles at marathon pace on the road and then hit the track for 800 metres. Do the first 400 metres at 5K pace and the last 400 metres as fast as you can manage. Total distance in this workout is 8.5 miles.
Pace: Run the 2 mile road sessions at goal marathon pace. Do the first two 800 metre track portions at 10K pace. The last 800 metre track component is split into the first 400 at 5K pace and the last 400 as fast as you can manage.
Recovery: No recovery
Marathon 3 Mile Repeats
This is a tough workout that is great as a peaking workout. Do this one a couple of time near the end of your training cycle. You can do this one anywhere, but it may be easier to judge distance on the track
Description: Run 3 miles alternating between 800 metres at goal marathon pace and 800 metres at 5K pace. There is no recovery during the 3 mile run. Start with two sets in your first attempt and build up to 3 or 4 sets. If you do multiple sets, recover with 5 minutes of passive rest between each set.
Pace: Alternating between 800 meters at goal marathon pace and 800 metres at 5K pace.
Recovery: No recovery within each set. Recovery with 5 minutes of passive rest between each set you perform.
You may already know that you don’t reach your lactate turn point until you are running at close to 10K race pace. So, why is lactate threshold training important for the marathon? Because lactate threshold training doesn’t just improve your 10K race velocity. It also improves your speed in all other race distances, including the marathon.
Your focus during marathon training is probably on extending your long run, doing more goal pace running and increasing the distance of your tempo runs, but don’t forget to work on your lactate threshold – it’s one of the most efficient ways to improve your marathon race speed. Here are some marathon lactate threshold workouts to help you on your way to marathon success.
1 Minute Lactate Builders
You may be surprised to see a workout this short included in marathon training. I include this particular workout in every lactate threshold training routine for one simple reason – It works! It does a great job of improving your lactate turn point for all goal distances because it floods your muscles with a vast amount of lactic acid and the other metabolites that go along with it. It forces your body to adapt and become more efficient at converting lactic acid to energy and overcoming the fatigue that goes along with intense running paces. Your lactate turn point will rise along with your marathon race performance.
Description: 12 to 16 x 1 minute repeats at nearly full pace with 2 minute recovery jogs at an easy pace.
Pace: 1 minute repeats at a very hard pace. The pace of your repeats should be at very close to all out pace. Stay smooth and relaxed throughout the repeat.
Recovery: 2 minutes of very easy paced jogging between each 1 minute repeat
Marathon Fartlek
This one is part tempo run and part lactate threshold run. Since your marathon pace is on the low end of tempo run pacing, this is a very effective marathon lactate threshold session.
Description: Run between 30 and 90 minutes alternating between 4 minutes at goal marathon pace and 2 minutes at 10K pace. Start with 30 minutes early in your training cycle and gradually increase the distance each time you do this workout, up to about 90 minutes.
Pace: Alternating between 4 minutes at goal marathon pace and 2 minutes at 10K pace.
Recovery: None
1 to 5 x 1600/3200 Metre Compound Sets
Here is a marathon lactate threshold training compound set that you can do on the track or road. The track will make it easier to judge distance, but you really don’t need to hit exact distances with this one, so you could also estimate a 1 mile/2 mile sequence on the road.
Description: Run 1600 metres or one mile at 10K pace and then slow to marathon pace for 3200 metres or 2 miles. Start with one set early in your cycle and gradually increase to 3 sets for an intermediate runner or 5 sets for a highly experienced runner. Recover with 5 minutes of rest between each compound set.
Pace: 1600 meters at 10K pace and 3200 meters at goal marathon pace.
Recovery: No recovery between the components of each set. Recovery with 5 minutes of passive rest between each compound set.
1 – 2 – 3 Mile Compound Set
This is a tough marathon lactate threshold run that will elevate your ability to run at race pace when fatigued.
Description: Start with 1 mile at 5K pace. Then slow to 10K pace for the next two miles before finishing this 6 mile training run with 3 miles at goal marathon pace. Start with one set. The truly adventurous could advance to two sets.
Pace: One mile at 5K pace, two miles at 10K pace and 3 miles at goal marathon pace.
Recovery: No recovery. If you do multiple sets, recovery between each set with 5 minutes of passive rest.
Marathon Variety Run
I always like to run in different locations, especially during longer distance marathon training. Here is a workout that uses both the road and the track.
Description: Start with 2 miles on the road at goal marathon pace. Then hit the track for 1 mile at 10K pace. Head back out on the road for 2 more miles at goal marathon pace before heading back to the track for another mile at 10K pace. Next do another 2 miles at marathon pace on the road and then hit the track for 800 metres. Do the first 400 metres at 5K pace and the last 400 metres as fast as you can manage. Total distance in this workout is 8.5 miles.
Pace: Run the 2 mile road sessions at goal marathon pace. Do the first two 800 metre track portions at 10K pace. The last 800 metre track component is split into the first 400 at 5K pace and the last 400 as fast as you can manage.
Recovery: No recovery
Marathon 3 Mile Repeats
This is a tough workout that is great as a peaking workout. Do this one a couple of time near the end of your training cycle. You can do this one anywhere, but it may be easier to judge distance on the track
Description: Run 3 miles alternating between 800 metres at goal marathon pace and 800 metres at 5K pace. There is no recovery during the 3 mile run. Start with two sets in your first attempt and build up to 3 or 4 sets. If you do multiple sets, recover with 5 minutes of passive rest between each set.
Pace: Alternating between 800 meters at goal marathon pace and 800 metres at 5K pace.
Recovery: No recovery within each set. Recovery with 5 minutes of passive rest between each set you perform.
10K Lactate Threshold Training Workouts
Lactate threshold training and tempo training are sometimes confused or combined into one type of training. They are actually two different types of training that have common goals. Tempo training is usually composed of longer runs of 2 mile or more at paces between marathon pace and just slower than 10K pace. Lactate threshold training, on the other hand, is made up of shorter repeats at 10K pace or faster. The goal of lactate threshold training is to raise your lactate turn point by training at paces that flood your muscles with vast amounts of lactic acid.
Lactate threshold training sessions are especially good workouts for 10K training because your 10K race pace is about 2.5 percent faster than your lactate turn point pace. That makes 10K training nearly ideal for improving lactate turn point. There are hundreds of possible lactate threshold workouts you could do to improve your lactate turn point. Here are a few to get you started.
1 Minute Lactate Builders
Lactate threshold workouts work so well because they flood your body with lactic acid and the other metabolites that contribute to running fatigue. There are few workouts that raise your lactic acid levels more than 1 minute lactate builders. This is a generic lactate threshold workout that is an excellent training session not only for the 10K, but for all distances from the mile to the marathon. You can do this workout on the track, road or trail.
Description: 12 x 1 minute repeats at nearly full pace with 2 minute recovery jogs at an easy pace.
Pace: 1 minute repeats at a very hard pace. The pace of your repeats should be at very close to all out pace. Stay smooth and relaxed throughout the repeat.
Recovery: 2 minutes of very easy paced jogging between each 1 minute repeat
200 Metre Burners
Here is a classic track workout that’s also a very effective lactate threshold workout. You should do this one on a 400 metre track on a day that you are feeling strong and recovered. Make sure you will be able to schedule a recovery day after this one. You’ll need it.
Description: After a warm up run alternate between running 200 metres at nearly all out pace with 200 metres at about marathon pace or a pace that feels moderately easy. Do as many laps that you can. When your stride begins to fall apart and you can no longer maintain a strong pace on the hard 200’s it’s time to stop. Every time you do this workout try to add on additional lap.
Pace: Alternating between 200 metres at nearly all out pace and 200 metres at marathon pace.
Recovery: None
5 x 400/1600 Metre Compound Sets
This is a lactate threshold compound set. A compound set uses different components that are performed with no recovery within the set. This lactate threshold session is best done on a track so you can accurately judge both distance and pace.
Description: Warm up and then run 400 metres at 5K pace. Then slow down to 10K pace for 1600 metres. Take no recovery between the two components. Repeat that set 4 more times for a total of 5 compound sets. Recover between each compound set with 3 minutes of rest.
Pace: 400 metres at 5K pace and 1600 metres at 10K pace.
Recovery: No recovery between the components of each set. Recovery with 3 minutes of passive rest between each compound set.
45 Minute Fartlek Run
Here is a fun 10K lactate threshold workout you can do on the trail or road.
Description: 45 minute run road or trail alternating between 3 minutes at 30 seconds per mile slower than 10K pace and 1 minute at 5K pace
Pace: Alternating between 3 minutes at 30 seconds per mile slower than 10K pace and 1 minute at 5K pace.
Recovery: No recovery
10K Combination Run
Some training runs are done on the road and others are performed on the track. This workout uses both venues.
Description: Start this workout with 3 miles at 10K pace on the road. Then hit the track for 800 metres at 5K pace. Now head back out on the road for 2 miles at 30 seconds per mile slower than 10K pace before hitting the track for a final 800 metres at mile pace.
Pace: Run the first 3 road miles at 10K pace. Do the first 800 metres on the track at 5K pace. Run the second 2 road miles at a more moderate pace of 30 seconds per mile slower than 10K pace. The final 800 metres on the track are performed at mile pace.
Recovery: None
2 x 5000 Metre Repeats
Here is a difficult workout, but one that is excellent at peaking for a 10K race. Do this workout just a week or so before an important 10K race.
Description: Warm up and then run 5000 metres at 10K pace. Recover for 3 minutes and then repeat.
Pace: 10K race pace.
Recovery: 3 minutes of passive rest between the two 5000 metre repeats.
Lactate threshold training sessions are especially good workouts for 10K training because your 10K race pace is about 2.5 percent faster than your lactate turn point pace. That makes 10K training nearly ideal for improving lactate turn point. There are hundreds of possible lactate threshold workouts you could do to improve your lactate turn point. Here are a few to get you started.
1 Minute Lactate Builders
Lactate threshold workouts work so well because they flood your body with lactic acid and the other metabolites that contribute to running fatigue. There are few workouts that raise your lactic acid levels more than 1 minute lactate builders. This is a generic lactate threshold workout that is an excellent training session not only for the 10K, but for all distances from the mile to the marathon. You can do this workout on the track, road or trail.
Description: 12 x 1 minute repeats at nearly full pace with 2 minute recovery jogs at an easy pace.
Pace: 1 minute repeats at a very hard pace. The pace of your repeats should be at very close to all out pace. Stay smooth and relaxed throughout the repeat.
Recovery: 2 minutes of very easy paced jogging between each 1 minute repeat
200 Metre Burners
Here is a classic track workout that’s also a very effective lactate threshold workout. You should do this one on a 400 metre track on a day that you are feeling strong and recovered. Make sure you will be able to schedule a recovery day after this one. You’ll need it.
Description: After a warm up run alternate between running 200 metres at nearly all out pace with 200 metres at about marathon pace or a pace that feels moderately easy. Do as many laps that you can. When your stride begins to fall apart and you can no longer maintain a strong pace on the hard 200’s it’s time to stop. Every time you do this workout try to add on additional lap.
Pace: Alternating between 200 metres at nearly all out pace and 200 metres at marathon pace.
Recovery: None
5 x 400/1600 Metre Compound Sets
This is a lactate threshold compound set. A compound set uses different components that are performed with no recovery within the set. This lactate threshold session is best done on a track so you can accurately judge both distance and pace.
Description: Warm up and then run 400 metres at 5K pace. Then slow down to 10K pace for 1600 metres. Take no recovery between the two components. Repeat that set 4 more times for a total of 5 compound sets. Recover between each compound set with 3 minutes of rest.
Pace: 400 metres at 5K pace and 1600 metres at 10K pace.
Recovery: No recovery between the components of each set. Recovery with 3 minutes of passive rest between each compound set.
45 Minute Fartlek Run
Here is a fun 10K lactate threshold workout you can do on the trail or road.
Description: 45 minute run road or trail alternating between 3 minutes at 30 seconds per mile slower than 10K pace and 1 minute at 5K pace
Pace: Alternating between 3 minutes at 30 seconds per mile slower than 10K pace and 1 minute at 5K pace.
Recovery: No recovery
10K Combination Run
Some training runs are done on the road and others are performed on the track. This workout uses both venues.
Description: Start this workout with 3 miles at 10K pace on the road. Then hit the track for 800 metres at 5K pace. Now head back out on the road for 2 miles at 30 seconds per mile slower than 10K pace before hitting the track for a final 800 metres at mile pace.
Pace: Run the first 3 road miles at 10K pace. Do the first 800 metres on the track at 5K pace. Run the second 2 road miles at a more moderate pace of 30 seconds per mile slower than 10K pace. The final 800 metres on the track are performed at mile pace.
Recovery: None
2 x 5000 Metre Repeats
Here is a difficult workout, but one that is excellent at peaking for a 10K race. Do this workout just a week or so before an important 10K race.
Description: Warm up and then run 5000 metres at 10K pace. Recover for 3 minutes and then repeat.
Pace: 10K race pace.
Recovery: 3 minutes of passive rest between the two 5000 metre repeats.
5K Lactate Threshold Workouts.
One of the most efficient ways to improve your performance in all race distances is by raising your lactate turn point. Your lactate turn point is the running intensity at which lactic acid and other metabolites begin to accumulate in your muscles. The best way to improve your lactate turn point is by training at your 10K pace or faster. See lactate threshold training for more information.
While lactate threshold sessions are great for all distances, you can make your workouts even more effective by designing them specifically for your goal distance. Here are some lactate threshold training workouts that are specifically for the 5K distance.
1 Minute Lactate Builders
Lactate threshold workouts work so well because they flood your body with lactic acid and the other metabolites that contribute to running fatigue. There are few workouts that raise your lactic acid levels more than 1 minute lactate builders. This is a generic lactate threshold workout that can be used for all goal distances. You can do this workout on the track, road or trail.
Description: 8 x 1 minute repeats at nearly full pace with 2 minute recovery jogs at an easy pace.
Pace: 1 minute repeats at a very hard pace. The pace of your repeats should be at very close to all out pace. Stay smooth and relaxed throughout the repeat.
Recovery: 2 minutes of very easy paced jogging between each 1 minute repeat
Corner Burners
Here is a very effective lactate threshold workout that is difficult, but highly effective. You will need to do this one on a track
Description: After a warm up run around a 400 meter track. Run the corners at a very hard pace that is very close to your maximal running pace. As soon as you come off the corner, run the straight at an easy recovery pace. When you hit the next corner increase your pace to nearly full pace again before slowing to an easy recovery pace for the next straight. Keep up this pattern of all out on the corners and easy on the straights for as long as you can maintain a quality pace on the corners.
Pace: Nearly all out pace on the corners and an easy recovery pace on the straights.
Recovery: No recovery other than running easy on the straights
5 x 400/1200 Metre Compound Sets
This is a lactate threshold compound set. A compound set uses different components that are performed with no recovery within the set. This lactate threshold session is best done on a track so you can accurately judge both distance and pace.
Description: Warm up and then run 400 metres at 5K pace. Then slow down to 10K pace for 1200 metres. Take no recovery between the two components. Repeat that set 4 more times for a total of 5 compound sets. Recover between each compound set with 3 minutes of rest.
Pace: 400 metres at 5K pace and 1200 metres at 10K pace.
Recovery: No recovery between the components of each set. Recovery with 3 minutes of passive rest between each compound set.
5K Variety Run
I hate doing the same thing everyday. That also goes for running. Here is a lactate threshold workout that adds some variety to your training routine.
Description: After your warm up, begin with 800 meters at 5K pace on the track. Then head out to the road for 1 mile at 10K pace. Return to the track for 400 metres at 5K pace then back to the road for 1 more mile at 10K pace. Finish this workout back on the track with 500 metres at mile pace.
Pace: The 800 metre and 400 metre components at 5K pace. Both 1 mile road runs at 10K pace and the final 500 metres on the track at mile pace.
Recovery: No recovery
12 x 400 Hill Repeats
Hill training is a very versatile type of running workout. Not only will it improve your lactate turn point, it will also help your running strength, running economy and power.
Description: 12 x 400 metre hill repeats at what feels like 5K pace. Find a hill that is about 400 metres or more in length and of moderate to steep incline. Run 400 metres up the hill at what feels like 5K intensity. Your actual pace will be slower due to the added difficulty of the incline, but try to maintain the same perceived exertion level as 5K pace on flat terrain. Recover between each repeat by jogging at an easy pace down the hill. If you don’t have an appropriate hill in your neighborhood you can do this on your treadmill.
Pace: Run the up hill portions at what feels like 5K race intensity. Do the downhill portions at an easy pace.
Recovery: None, other than the easy downhill recovery jogs. If you are using a treadmill recover with 400 metres at zero incline and an easy pace.
2 x 2500 Metre Repeats with Fast Finish
Here is an intense but very effective 5K lactate threshold workout.
Description: Warm up and then run 2400 metres at 5K pace. Then speed up to sprint pace for the final 100 metres. Repeat that for a total of two sets. Recovery between each set with 400 metres at an easy pace.
Pace: 2400 metres at 5K pace and 100 metres at sprint pace.
Recovery: 400 metres at an easy pace between the two sets.
While lactate threshold sessions are great for all distances, you can make your workouts even more effective by designing them specifically for your goal distance. Here are some lactate threshold training workouts that are specifically for the 5K distance.
1 Minute Lactate Builders
Lactate threshold workouts work so well because they flood your body with lactic acid and the other metabolites that contribute to running fatigue. There are few workouts that raise your lactic acid levels more than 1 minute lactate builders. This is a generic lactate threshold workout that can be used for all goal distances. You can do this workout on the track, road or trail.
Description: 8 x 1 minute repeats at nearly full pace with 2 minute recovery jogs at an easy pace.
Pace: 1 minute repeats at a very hard pace. The pace of your repeats should be at very close to all out pace. Stay smooth and relaxed throughout the repeat.
Recovery: 2 minutes of very easy paced jogging between each 1 minute repeat
Corner Burners
Here is a very effective lactate threshold workout that is difficult, but highly effective. You will need to do this one on a track
Description: After a warm up run around a 400 meter track. Run the corners at a very hard pace that is very close to your maximal running pace. As soon as you come off the corner, run the straight at an easy recovery pace. When you hit the next corner increase your pace to nearly full pace again before slowing to an easy recovery pace for the next straight. Keep up this pattern of all out on the corners and easy on the straights for as long as you can maintain a quality pace on the corners.
Pace: Nearly all out pace on the corners and an easy recovery pace on the straights.
Recovery: No recovery other than running easy on the straights
5 x 400/1200 Metre Compound Sets
This is a lactate threshold compound set. A compound set uses different components that are performed with no recovery within the set. This lactate threshold session is best done on a track so you can accurately judge both distance and pace.
Description: Warm up and then run 400 metres at 5K pace. Then slow down to 10K pace for 1200 metres. Take no recovery between the two components. Repeat that set 4 more times for a total of 5 compound sets. Recover between each compound set with 3 minutes of rest.
Pace: 400 metres at 5K pace and 1200 metres at 10K pace.
Recovery: No recovery between the components of each set. Recovery with 3 minutes of passive rest between each compound set.
5K Variety Run
I hate doing the same thing everyday. That also goes for running. Here is a lactate threshold workout that adds some variety to your training routine.
Description: After your warm up, begin with 800 meters at 5K pace on the track. Then head out to the road for 1 mile at 10K pace. Return to the track for 400 metres at 5K pace then back to the road for 1 more mile at 10K pace. Finish this workout back on the track with 500 metres at mile pace.
Pace: The 800 metre and 400 metre components at 5K pace. Both 1 mile road runs at 10K pace and the final 500 metres on the track at mile pace.
Recovery: No recovery
12 x 400 Hill Repeats
Hill training is a very versatile type of running workout. Not only will it improve your lactate turn point, it will also help your running strength, running economy and power.
Description: 12 x 400 metre hill repeats at what feels like 5K pace. Find a hill that is about 400 metres or more in length and of moderate to steep incline. Run 400 metres up the hill at what feels like 5K intensity. Your actual pace will be slower due to the added difficulty of the incline, but try to maintain the same perceived exertion level as 5K pace on flat terrain. Recover between each repeat by jogging at an easy pace down the hill. If you don’t have an appropriate hill in your neighborhood you can do this on your treadmill.
Pace: Run the up hill portions at what feels like 5K race intensity. Do the downhill portions at an easy pace.
Recovery: None, other than the easy downhill recovery jogs. If you are using a treadmill recover with 400 metres at zero incline and an easy pace.
2 x 2500 Metre Repeats with Fast Finish
Here is an intense but very effective 5K lactate threshold workout.
Description: Warm up and then run 2400 metres at 5K pace. Then speed up to sprint pace for the final 100 metres. Repeat that for a total of two sets. Recovery between each set with 400 metres at an easy pace.
Pace: 2400 metres at 5K pace and 100 metres at sprint pace.
Recovery: 400 metres at an easy pace between the two sets.
Lactate Threshold Training – Lactate Turn Point and How to Improve It
You just passed the 5 mile marker in your 10K race. Your legs are feeling heavy and non responsive. You’ve lost most of the “pop” or power in your stride. It’s getting difficult to maintain your race rhythm and stride rate. You’re beginning to lose your mental focus. That “big ole bear” has just jumped on your back again. Does that situation sound familiar? If you are an experienced 5K or 10K runner you have certainly felt those unpleasant sensations during the final miles of your races. Why? – Because you’ve crossed that vague and imprecise barrier that is known as lactate turn point, lactate threshold or anaerobic threshold.
During running, or any other physical activity, one of the ways your body produces energy is through a process called glycolysis. During this process a substance called lactic acid is produced. At low running speeds your body will process and use that lactic acid to produce even more energy. When you increase your running intensity, more and more lactic acid is produced. Eventually, lactic acid is produced so fast that your body can no longer keep up. The lactic acid begins to build up. This point is your lactate turn point or lactate threshold.
Lactate turn point will vary from runner to runner. A fitter, more efficient runner will have a higher lactate threshold, as a percentage of their VO2 max, than a less fit runner. There is a strong association between race paces and lactate turn point. Generally speaking, you will hit your lactate turn point at a running pace that is just slightly lower than your 10K pace. For most runners then 10K pace is about 2.5 percent faster than their lactate threshold and their 5K pace is about 5 percent faster. It follows that if your improve your lactate turn point you will also improve your race performance.
Not too long ago it was believed that the accumulation of lactic acid was the cause of those unpleasant feeling of fatigue in 5K and 10K races. The latest research has disproven that theory. Now it’s thought that lactic acid actually helps prevent fatigue. There are other changes that take place in your body at your lactate turn point that contribute to fatigue. Hydrogen ion build up, extracellular potassium accumulation, calcium leakage and central nervous system protective mechanisms are all fatigue inducing process that take place at your lactate turn point.
Do You Still Need Lactate Turn Point Training?
If lactic acid isn’t the primary cause of running fatigue, do you still need lactate threshold training? Yep – you absolutely do. While lactic acid accumulation may not be the direct cause of running fatigue, the processes that cause high intensity running fatigue still take place at the same point – right at your lactate turn point. At this point science still doesn’t have a concrete answer to the precise causes of running fatigue – just a lot of theories. But they all agree on one thing – the best way to improve your race performance at all distances is to raise your lactate turn point. And the best way to improve your lactate turn point or lactate threshold is by training at paces that flood your body with lactic acid. That means training at 10K pace or faster.
Today’s researchers believe that running fatigue is not caused by one event. It’s a complex reaction to the stress of running with both peripheral and central mechanisms contributing to feelings of fatigue. Peripheral fatigue is related to muscle damage and metabolic changes within the muscle cells. Central fatigue is associated with your central nervous system and its desire to maintain a level of safety and balance in your body. Regardless of the cause, the training to improve your body’s response to stress follows the old “use it or lose it” theory. If you want to improve your race performance and your body’s response to stress you need to train at levels that create the stress. So even though lactic acid is no longer the culprit in fatigue, you still need to train at your lactate turn point or faster to improve your conditioning and fitness.
Tempo Training or Lactate Threshold Training?
A common mistake made by many runners is lumping together tempo training and lactate threshold training. True tempo training is performed at paces between 45 to 15 seconds slower than 10K race pace while true lactate threshold training is done at paces faster than 10K pace. So why are the two often lumped together? There are a couple of reasons for that. First – because for many years, tempo training was considered the best way to improve lactate turn point. The tempo run became the staple workout for lactate threshold improvement. Habits are hard to break, so many runners still rely too much on tempo training. Second – because tempo training still is a form of lactate threshold training albeit at the lower end of the lactate threshold spectrum. The slower pace of tempo training is not an ideal running intensity for lactate threshold improvement. Running at 10K pace or faster is required to maximize your lactate turn point improvement. But the high intensity of lactate threshold training makes it impossible or at least inadvisable to perform long repeats on a consistent basis. That is where tempo running becomes an extremely valuable workout. The more moderate pace of tempo running will allow you to complete longer training runs at a pace that still gets your glycolytic system operating at a high level. So you need both tempo training and lactate threshold training to reach your peak as a distance runner. Tempo training will improve your stamina and your ability to hold a quality pace for long distances while lactate threshold training will maximize lactate turn point improvement.
Lactate Threshold Workouts
One of the great things about distance running is you can design an unlimited number of different workouts. You should never be bored! While there are an endless number of lactate threshold workouts, nearly all of them fall into one of two workout types – interval runs and compound sets.
Interval runs are workouts that are made up of short to moderate distance repeats with a recovery interval between each repeat. Compound sets are groups of different repeats performed without recovery. If you perform more than one compound set you would use a recovery interval between each set. Here are just a couple basic examples of each type of workout.
One Mile Repeats
This is a very basic lactate threshold interval run using mile repeats. You could do this workout on the track, trail or road. After a warm up, run 6 x 1 mile repeats at 10K race pace. Recover between each repeat with 2 minutes of rest.
800 Meter Repeats
This is a classic lactate threshold interval workout that is best done on a 400 meter track because it allows you to precisely monitor your distance and speed. Do your standard warm up and then run 12 x 800 meter repeats at 5K race pace. Recover between each repeat with 1 minute of rest.
1000 Meter Repeats
Here is a more advanced lactate threshold interval workout for experienced runners. You should do this one on a 400 meter track. After a warm up run 10 x 1000 meter repeats at 10K race pace. Recover between each repeat by jogging diagonally across the field from the 1000 meter point to the starting line. As soon as you reach the starting line begin your next repeat.
6 x 400/1200 Meter Compound Sets
This is a very basic lactate threshold compound set. You could do this on the road or trail, but it will be easier on the track because of the ability to judge distance. Warm up and then run 400 meters at 5K race pace. With no recovery, slow down to 10K pace for 1200 meters. Recover with 2 minutes of passive rest. Repeat 5 more times for a total of 6 compound sets.
3 x 200/2000/200 Meter Compound Sets
Here is a tougher lactate threshold compound set that will improve your finishing kick. After your warm up run 200 meters at nearly full pace. Slow down to 10K pace for 2000 meters before speeding back up to nearly full pace for 200 meters. Take no recovery between the distances, but recovery with 3 minutes of rest between each compound set.
2 x 400/800/1600/800/400 Meter Compound Set
This is a lactate threshold compound set that is sometimes called a pyramid workout. Warm up and then run 400 meters at about 15 seconds per mile faster than 5K pace. Slow down to 5K pace for 800 meters and then run 1600 meters at 10K pace. Now start back up in speed with 800 meters at 5K pace and finish with 400 meters at 15 seconds per mile faster than 5K pace. Take no recovery between the components of the set. Recover with 5 minutes of rest between each set.
During running, or any other physical activity, one of the ways your body produces energy is through a process called glycolysis. During this process a substance called lactic acid is produced. At low running speeds your body will process and use that lactic acid to produce even more energy. When you increase your running intensity, more and more lactic acid is produced. Eventually, lactic acid is produced so fast that your body can no longer keep up. The lactic acid begins to build up. This point is your lactate turn point or lactate threshold.
Lactate turn point will vary from runner to runner. A fitter, more efficient runner will have a higher lactate threshold, as a percentage of their VO2 max, than a less fit runner. There is a strong association between race paces and lactate turn point. Generally speaking, you will hit your lactate turn point at a running pace that is just slightly lower than your 10K pace. For most runners then 10K pace is about 2.5 percent faster than their lactate threshold and their 5K pace is about 5 percent faster. It follows that if your improve your lactate turn point you will also improve your race performance.
Not too long ago it was believed that the accumulation of lactic acid was the cause of those unpleasant feeling of fatigue in 5K and 10K races. The latest research has disproven that theory. Now it’s thought that lactic acid actually helps prevent fatigue. There are other changes that take place in your body at your lactate turn point that contribute to fatigue. Hydrogen ion build up, extracellular potassium accumulation, calcium leakage and central nervous system protective mechanisms are all fatigue inducing process that take place at your lactate turn point.
Do You Still Need Lactate Turn Point Training?
If lactic acid isn’t the primary cause of running fatigue, do you still need lactate threshold training? Yep – you absolutely do. While lactic acid accumulation may not be the direct cause of running fatigue, the processes that cause high intensity running fatigue still take place at the same point – right at your lactate turn point. At this point science still doesn’t have a concrete answer to the precise causes of running fatigue – just a lot of theories. But they all agree on one thing – the best way to improve your race performance at all distances is to raise your lactate turn point. And the best way to improve your lactate turn point or lactate threshold is by training at paces that flood your body with lactic acid. That means training at 10K pace or faster.
Today’s researchers believe that running fatigue is not caused by one event. It’s a complex reaction to the stress of running with both peripheral and central mechanisms contributing to feelings of fatigue. Peripheral fatigue is related to muscle damage and metabolic changes within the muscle cells. Central fatigue is associated with your central nervous system and its desire to maintain a level of safety and balance in your body. Regardless of the cause, the training to improve your body’s response to stress follows the old “use it or lose it” theory. If you want to improve your race performance and your body’s response to stress you need to train at levels that create the stress. So even though lactic acid is no longer the culprit in fatigue, you still need to train at your lactate turn point or faster to improve your conditioning and fitness.
Tempo Training or Lactate Threshold Training?
A common mistake made by many runners is lumping together tempo training and lactate threshold training. True tempo training is performed at paces between 45 to 15 seconds slower than 10K race pace while true lactate threshold training is done at paces faster than 10K pace. So why are the two often lumped together? There are a couple of reasons for that. First – because for many years, tempo training was considered the best way to improve lactate turn point. The tempo run became the staple workout for lactate threshold improvement. Habits are hard to break, so many runners still rely too much on tempo training. Second – because tempo training still is a form of lactate threshold training albeit at the lower end of the lactate threshold spectrum. The slower pace of tempo training is not an ideal running intensity for lactate threshold improvement. Running at 10K pace or faster is required to maximize your lactate turn point improvement. But the high intensity of lactate threshold training makes it impossible or at least inadvisable to perform long repeats on a consistent basis. That is where tempo running becomes an extremely valuable workout. The more moderate pace of tempo running will allow you to complete longer training runs at a pace that still gets your glycolytic system operating at a high level. So you need both tempo training and lactate threshold training to reach your peak as a distance runner. Tempo training will improve your stamina and your ability to hold a quality pace for long distances while lactate threshold training will maximize lactate turn point improvement.
Lactate Threshold Workouts
One of the great things about distance running is you can design an unlimited number of different workouts. You should never be bored! While there are an endless number of lactate threshold workouts, nearly all of them fall into one of two workout types – interval runs and compound sets.
Interval runs are workouts that are made up of short to moderate distance repeats with a recovery interval between each repeat. Compound sets are groups of different repeats performed without recovery. If you perform more than one compound set you would use a recovery interval between each set. Here are just a couple basic examples of each type of workout.
One Mile Repeats
This is a very basic lactate threshold interval run using mile repeats. You could do this workout on the track, trail or road. After a warm up, run 6 x 1 mile repeats at 10K race pace. Recover between each repeat with 2 minutes of rest.
800 Meter Repeats
This is a classic lactate threshold interval workout that is best done on a 400 meter track because it allows you to precisely monitor your distance and speed. Do your standard warm up and then run 12 x 800 meter repeats at 5K race pace. Recover between each repeat with 1 minute of rest.
1000 Meter Repeats
Here is a more advanced lactate threshold interval workout for experienced runners. You should do this one on a 400 meter track. After a warm up run 10 x 1000 meter repeats at 10K race pace. Recover between each repeat by jogging diagonally across the field from the 1000 meter point to the starting line. As soon as you reach the starting line begin your next repeat.
6 x 400/1200 Meter Compound Sets
This is a very basic lactate threshold compound set. You could do this on the road or trail, but it will be easier on the track because of the ability to judge distance. Warm up and then run 400 meters at 5K race pace. With no recovery, slow down to 10K pace for 1200 meters. Recover with 2 minutes of passive rest. Repeat 5 more times for a total of 6 compound sets.
3 x 200/2000/200 Meter Compound Sets
Here is a tougher lactate threshold compound set that will improve your finishing kick. After your warm up run 200 meters at nearly full pace. Slow down to 10K pace for 2000 meters before speeding back up to nearly full pace for 200 meters. Take no recovery between the distances, but recovery with 3 minutes of rest between each compound set.
2 x 400/800/1600/800/400 Meter Compound Set
This is a lactate threshold compound set that is sometimes called a pyramid workout. Warm up and then run 400 meters at about 15 seconds per mile faster than 5K pace. Slow down to 5K pace for 800 meters and then run 1600 meters at 10K pace. Now start back up in speed with 800 meters at 5K pace and finish with 400 meters at 15 seconds per mile faster than 5K pace. Take no recovery between the components of the set. Recover with 5 minutes of rest between each set.
Lactate Threshold Training.
Lactate threshold training has many aliases. It has been called lactate turnpoint, anaerobic threshold and stamina training. Whatever you choose to call it, lactate threshold training is a critical part of your running training program. Lactate threshold training will raise your lactate turn point, which is the rather vague running intensity at which your body begins to produce more lactic acid than it can process for energy. Lactate turn point is tightly associated with race pace. When you improve your lactate turn point, all of your race paces from the mile to the marathon also improve. That makes lactate threshold training one of the most valuable weapons in your running training arsenal.
I will be posting four seperate articles providing you with valuable information on this for 5k, 10k and marathons so keep checking in!
I will be posting four seperate articles providing you with valuable information on this for 5k, 10k and marathons so keep checking in!
Training For a Sub 3 hours 30 minutes Marathon.
Someone recently asked me how they should train to run a sub 3 hr 30 min marathon. That is 8 minute per mile pace for 26.2 miles.
No problem. I like to keep it simple when it comes to developing training programs. No complex formulas, just hard work. Ask everybody from a particular race that breaks 3 hr 30 min, and you will likely get countless different training methods that enabled them to run that time. Pop your survey at about mile 19 or 20, and I guarantee most will tell you they wish they had done a few more long runs, and they are probably right.
First of all, you need enough speed/endurance to run at least 22 minutes for a 5K. If you cannot do that, I would say a sub 3 hr 30 min marathon might be tough. If you are already that fast, then you need to focus on 3 key components when preparing for a big race.
Total weekly miles: The number of miles you have run in the previous 12 weeks correlates well with your ability to maintain pace the last 10 miles of a marathon. The questions are, how many miles should you do and what is too much? Without conducting the survey, my guess is a peak of 40 miles per week will be necessary to break 3 hr 30 minutes. You can go more, but here is where you need to develop a feel for balancing training and recovery so you can avoid burnout or injury.
Long run: The second component you need for a successful marathon is the long run. No way around this one either, but again the question is raised, how long is too long? You will want to build up your long run gradually. Once you can do a 10 miler I would just add 1 or 2 miles per week until you reach 17 or 18 miles. Do not worry if you have to cut some of these runs a little short because your legs cannot handle it. If you average 9 minutes per mile, that is going to take you in the neighborhood of 2 hr 40 something minutes. Long enough.
How many of these do you need? The more long runs you do beyond 2 hours the better, but my recommendation is try for at least 4 in the 17-18 mile range, completing the last one 4 weeks before your race.
Pace training: You should run miles at 8 min per mile pace or faster, but how many? Set aside one day per week to work on your race pace, using either an interval program or sustained tempo runs. If you choose intervals, then I use the old Yasso 800s, starting with 6 and moving up to 8, with maybe 1 peak workout at 10 if you can handle it. According to theory, these would be done in 3 min 30 sec or under, with at least 3 minutes to recover. If you choose sustained tempo runs, then I would begin with 3-4 miles and work that up to 7-8 miles at 8 min per mile pace or faster.
You might like to race 5Ks, which are usually held on Saturdays. If that is the case, just cut your Friday run in half. You should still be able to run long on Sunday without too much trouble.
Other issues you must consider are preparing for hills and hot weather, but for now lay out the basic plan to see what it looks like.
Sunday is your long run, adding 1-2 miles each week. Four weeks before your marathon, do a 13-15 mile
time trial.
Monday is a rest day, or light cross training.
Tuesday is an easy 5 mile run.
Wednesday is 800 repeats, starting with 6 increasing to 8 by week 4 or 5.
Thursday is another easy 5 miles.
Friday is an 8 mile run.
Saturday is off or light cross training.
You end up with approximately 40 miles per week, 4 quality long runs, and a good solid base of tempo work. As you can see, the 2 days off provide a great opportunity to add some easy miles if you feel the need, or even better cross train. Let the taper begin!
Most taper programs are designed over 3 or 4 weeks. Here is my suggestion.
4 weeks to go: Schedule a time trial 4 weeks before your race. If a half marathon just happens to be on the calendar, perfect. Otherwise take it easy for a couple of days then see how well you can handle your goal pace for 13-15 miles. Wear the gear you plan to use on race day, eat and drink the same way. Lay out an accurate route that simulates the hills that you will encounter on race day, and you can even start at the same time of day as your race. Do not worry if your pace is a littl slow- often the extra rest you get the week before your big day makes all the difference.
You should feel some soreness for a day or 2 following this effort, which is exactly what you want. Take a couple days off and slowly ease back into running. I tend to believe that my legs always come back stronger a month after a hard effort like this.
3 weeks to go: Your long run is now down to 90 minutes. Everything else stays the same.
2 weeks to go: Same long run, but during the week there will be a difference. On Wed and Fri, run a 1 mile warm up then 4 or 5 mile temp run at your 8 min per mile or faster if you can. You will want to feel comfortable running the pace you need to hold on race day.
1 week to go: Your last long run is 60 minutes, then two more mid-week 4-5 mile tempo runs ought to do it, preferably Tuesday and Thursday if your marathon is Sunday. Anything else is just easy.
Day Before: Just relax, eat and drink!
The time to work hills into this schedule would be Friday or actually in the middle of your long run. To prepare for heat, you might want to wear an extra layer or run later in the day starting 3 weeks before your race.
No problem. I like to keep it simple when it comes to developing training programs. No complex formulas, just hard work. Ask everybody from a particular race that breaks 3 hr 30 min, and you will likely get countless different training methods that enabled them to run that time. Pop your survey at about mile 19 or 20, and I guarantee most will tell you they wish they had done a few more long runs, and they are probably right.
First of all, you need enough speed/endurance to run at least 22 minutes for a 5K. If you cannot do that, I would say a sub 3 hr 30 min marathon might be tough. If you are already that fast, then you need to focus on 3 key components when preparing for a big race.
Total weekly miles: The number of miles you have run in the previous 12 weeks correlates well with your ability to maintain pace the last 10 miles of a marathon. The questions are, how many miles should you do and what is too much? Without conducting the survey, my guess is a peak of 40 miles per week will be necessary to break 3 hr 30 minutes. You can go more, but here is where you need to develop a feel for balancing training and recovery so you can avoid burnout or injury.
Long run: The second component you need for a successful marathon is the long run. No way around this one either, but again the question is raised, how long is too long? You will want to build up your long run gradually. Once you can do a 10 miler I would just add 1 or 2 miles per week until you reach 17 or 18 miles. Do not worry if you have to cut some of these runs a little short because your legs cannot handle it. If you average 9 minutes per mile, that is going to take you in the neighborhood of 2 hr 40 something minutes. Long enough.
How many of these do you need? The more long runs you do beyond 2 hours the better, but my recommendation is try for at least 4 in the 17-18 mile range, completing the last one 4 weeks before your race.
Pace training: You should run miles at 8 min per mile pace or faster, but how many? Set aside one day per week to work on your race pace, using either an interval program or sustained tempo runs. If you choose intervals, then I use the old Yasso 800s, starting with 6 and moving up to 8, with maybe 1 peak workout at 10 if you can handle it. According to theory, these would be done in 3 min 30 sec or under, with at least 3 minutes to recover. If you choose sustained tempo runs, then I would begin with 3-4 miles and work that up to 7-8 miles at 8 min per mile pace or faster.
You might like to race 5Ks, which are usually held on Saturdays. If that is the case, just cut your Friday run in half. You should still be able to run long on Sunday without too much trouble.
Other issues you must consider are preparing for hills and hot weather, but for now lay out the basic plan to see what it looks like.
Sunday is your long run, adding 1-2 miles each week. Four weeks before your marathon, do a 13-15 mile
time trial.
Monday is a rest day, or light cross training.
Tuesday is an easy 5 mile run.
Wednesday is 800 repeats, starting with 6 increasing to 8 by week 4 or 5.
Thursday is another easy 5 miles.
Friday is an 8 mile run.
Saturday is off or light cross training.
You end up with approximately 40 miles per week, 4 quality long runs, and a good solid base of tempo work. As you can see, the 2 days off provide a great opportunity to add some easy miles if you feel the need, or even better cross train. Let the taper begin!
Most taper programs are designed over 3 or 4 weeks. Here is my suggestion.
4 weeks to go: Schedule a time trial 4 weeks before your race. If a half marathon just happens to be on the calendar, perfect. Otherwise take it easy for a couple of days then see how well you can handle your goal pace for 13-15 miles. Wear the gear you plan to use on race day, eat and drink the same way. Lay out an accurate route that simulates the hills that you will encounter on race day, and you can even start at the same time of day as your race. Do not worry if your pace is a littl slow- often the extra rest you get the week before your big day makes all the difference.
You should feel some soreness for a day or 2 following this effort, which is exactly what you want. Take a couple days off and slowly ease back into running. I tend to believe that my legs always come back stronger a month after a hard effort like this.
3 weeks to go: Your long run is now down to 90 minutes. Everything else stays the same.
2 weeks to go: Same long run, but during the week there will be a difference. On Wed and Fri, run a 1 mile warm up then 4 or 5 mile temp run at your 8 min per mile or faster if you can. You will want to feel comfortable running the pace you need to hold on race day.
1 week to go: Your last long run is 60 minutes, then two more mid-week 4-5 mile tempo runs ought to do it, preferably Tuesday and Thursday if your marathon is Sunday. Anything else is just easy.
Day Before: Just relax, eat and drink!
The time to work hills into this schedule would be Friday or actually in the middle of your long run. To prepare for heat, you might want to wear an extra layer or run later in the day starting 3 weeks before your race.
How to Make Your Run More Interesting.
There is no doubt that running is one of the best activities you can do and the positive benefits on your overall health. In addition to your physical health, it can help relieve symptoms of stress, anxiety, and depression. What a wonderful activity!
What physical effects can running have on your body? You will burn fat, no doubt about that. Running will also improve the overall health of your cardiovascular system, strengthening your heart. And over time this will only improve further. Most runners also report that have better quality sleep than they had before running and that energy levels are much higher during the day.
How does running help our mental health? Simply put, running releases endorphins. Endorphins make your brain happy and this results in overall better well being. You will experience less anxiety and depression and stress will seem to roll off of you.
So why do people choose not run? For some, they don't do it because of the effort required. This doesn't necessarily mean that they are lazy. Usually just that their body is not accustomed to the rigors of running and they have not given it a chance to adapt. But doing nothing is not the answer. It does little for your health and well being. By starting slow you can overcome your negative views of running and the physically discomfort you have associated with it.
Eventually you will find yourself enjoying your daily jog and by following a few of the following tips you will find that running becomes easier and easier each and every day.
It is no secret that after a while running can become monotonous. That is why it is a great idea to load up your favorite music on an mp3 player and bring it along. The right music can help you keep pace and help you to travel further by keeping your mind in the flow. High energy songs are a great idea as they can even help you to increase your pace. Music provides motivation and can even help the time go by faster.
Another great idea is to constantly set new goals and surpass them. By working on your speed and distance goals constantly you will always be challenging yourself. This will help to keep the activity less boring than if you stick with the same standard route day after day.
The way to do this is to gradually increase the distance of your run. Set a goal over a period of time and work to add distance bit by bit. As you are doing this it is a good idea to incorporate speed increases as well. As your body adjusts to a certain distance, make a goal to reach that distance in a shorter amount of time. If you use a treadmill this is easy to do, but if you are running outside you will have to pay attention to your time at certain landmarks and work to improve that to increase your overall time.
As you really start to reach peak performance then you can add sprints to your daily run. This is a great method to increase your overall fitness and running level. You basically sprint for a set distance or time and run at an easier pace. In the end you will still go the same distance, but the sprinting is going to work your heart and muscles harder and result in increased performance.
What physical effects can running have on your body? You will burn fat, no doubt about that. Running will also improve the overall health of your cardiovascular system, strengthening your heart. And over time this will only improve further. Most runners also report that have better quality sleep than they had before running and that energy levels are much higher during the day.
How does running help our mental health? Simply put, running releases endorphins. Endorphins make your brain happy and this results in overall better well being. You will experience less anxiety and depression and stress will seem to roll off of you.
So why do people choose not run? For some, they don't do it because of the effort required. This doesn't necessarily mean that they are lazy. Usually just that their body is not accustomed to the rigors of running and they have not given it a chance to adapt. But doing nothing is not the answer. It does little for your health and well being. By starting slow you can overcome your negative views of running and the physically discomfort you have associated with it.
Eventually you will find yourself enjoying your daily jog and by following a few of the following tips you will find that running becomes easier and easier each and every day.
It is no secret that after a while running can become monotonous. That is why it is a great idea to load up your favorite music on an mp3 player and bring it along. The right music can help you keep pace and help you to travel further by keeping your mind in the flow. High energy songs are a great idea as they can even help you to increase your pace. Music provides motivation and can even help the time go by faster.
Another great idea is to constantly set new goals and surpass them. By working on your speed and distance goals constantly you will always be challenging yourself. This will help to keep the activity less boring than if you stick with the same standard route day after day.
The way to do this is to gradually increase the distance of your run. Set a goal over a period of time and work to add distance bit by bit. As you are doing this it is a good idea to incorporate speed increases as well. As your body adjusts to a certain distance, make a goal to reach that distance in a shorter amount of time. If you use a treadmill this is easy to do, but if you are running outside you will have to pay attention to your time at certain landmarks and work to improve that to increase your overall time.
As you really start to reach peak performance then you can add sprints to your daily run. This is a great method to increase your overall fitness and running level. You basically sprint for a set distance or time and run at an easier pace. In the end you will still go the same distance, but the sprinting is going to work your heart and muscles harder and result in increased performance.
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