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Coaches Clipboard
Perception,
Participation and the Pursuit of Excellence
By Jeff Milliman
Everyone gets a trophy, what’s wrong with that? Is running more now about participation, and less about performance? Did yesterday’s media success turn running into a participation, rather than performance sport? Why isn’t our best runner on the cover of Sports Illustrated? We have bigger and bigger races, but do we even care who our best miler is? A few years ago, the mile was the glamour event. Today, is the glamour event actually a 26 miler?
Once, only winners received trophies. Today, prizes are given three deep in every age category. In the beginning (776 BC) there was the Staid race. The winner was given a laurel wreath and a large jar of the finest olive oil. Everyone else went home and picked up where they left off.
The Open Qualifying times for the Boston Marathon in 1980 were 2:50 for men and 3:10 for women. In 2012, the qualifying times were 3:05 for men and 3:25 for women. Today there are three to four times as many runners in the field and the standards are lower, not higher. Which is the better, smaller field, tighter qualifying times, or larger fields, and looser standards? Obviously, we as a society think that easier standards and larger participation are a good thing. These allow more people to achieve their goals. But what about excellence? Kenyans and Ethiopians dominate the world of distance running. They dominate on the track, and they are even more dominant in road racing. Most prize money on American roads is taken home by foreign runners. Is this good, bad, or does it not matter much at all? Maybe our sport is in need of a conversation.
Do others think we are “nuts” if we tell them we are marathoners? Or do they respect and admire this pursuit of betterment? Our friends may not be as well versed in the sport as we are. Is one of their first questions after finding out we run: “How many marathons have you done?” Didn’t it used to be, how fast do you run?
Perhaps we have never run a marathon and never have any intention of doing so. Suppose we concentrate on the mile or 5K. Do our friends sometimes ask us, “Why don’t you run a marathon?” Are we not athletes because we don’t want to run 26.2?
What has changed in the distance running world? Why? More people training and getting fit is a wonderful thing! Thousands of runners compete weekly at road races across the country. Participation is at an all-time high and growing. Yet, our elite runners do not win major competitions. Our best runners are not making millions of dollars from our sport.
Americans run for fun and fitness. Most of us could care less about winning the race, but we do care about improving ourselves and our times. Isn’t this what matters? For the foreign runner, American road races mean cash, a livelihood. So top foreign runners participate in our road races. In a sense, the demographics of any one road race can demonstrate the dichotomy I am talking about. At the front, you have the elite runners from another continent. At the middle and back you have the rest of us. To someone who needs the income, the middle and back don’t cut it. So, there are few foreigners running next to most of us. The average African doesn’t drive a car, so fun and fitness might be walking to town. The average American family has two cars, so fun and fitness is more about fun and only then about fitness.
Money. OK, so foreigners win our road gold. The marathon is more popular than the mile. Ussain Bolt won over 2 million dollars last year and he is a sprinter. An American baseball player can make 10 times what Bolt makes. But what makes a great athlete, wealth or prowess?
Thousands and thousands of Americans also participate in triathlons. There is money to be made selling bikes and swim gear. And a better bike might mean a faster race. Alas, in our sport, seldom has a running shoe made the difference between first and also ran.
When Jim Ryun and Marty Liquori were featured in Sports Illustrated for their “dream mile”, track was a glamour sport, and Jim and Marty were glamorous. Now the public seems to hardly care. Is this because participation has more value than performance? Are we Americans more interested in American Idol than the American Ideal? The Greeks thought it was virtue to pursue one’s excellence. Today in road racing, the large marathon gets more attention and more advertising dollars than does any individual track or road racing event, and gets more media coverage than any single mile race, Sports Illustrated or not. What has changed?
Marge Hoffman, an older S.C. runner who holds many, many South Carolina age-group records, looked at me, perplexed, a few years ago and asked, “When did running a marathon become so important to so many people, and why don’t they value running faster at shorter distances?”
The answer may be linked to the idea of running a marathon for charity. When I started the Leukemia Society’s Team in Training (TNT) in the Upstate in 1994, about 20 runners met at my house on Saturday mornings. But after just a short time, we had upwards of 50. I thought that TNT would eventually run out of new participants, but even today it continues to grow and grow. Yet a marathon can take its toll; maybe training for shorter events would be smarter.
A friend of mine once wrote a letter to the editor that asked, “Has the marathon become the McDonald’s of track and field?” I like hamburgers and I like marathons. But I also like the mile and all races long and short. I would love to see our favorite race on national TV and I am guessing that most of us would, too. We would also like to win our age group next Saturday. But right now the baby has a doctor’s appointment, and Dad needs some new running shoes.
Maybe the answers to these diametric questions have more to do with lifestyles and less to do with anything more esoteric. Who cares if Americans like the marathon more than the mile? Who cares that Ryan Hall and Kara Goucher cannot win a major marathon? Neither can we. But we can do our best.
By Jeff Milliman
Everyone gets a trophy, what’s wrong with that? Is running more now about participation, and less about performance? Did yesterday’s media success turn running into a participation, rather than performance sport? Why isn’t our best runner on the cover of Sports Illustrated? We have bigger and bigger races, but do we even care who our best miler is? A few years ago, the mile was the glamour event. Today, is the glamour event actually a 26 miler?
Once, only winners received trophies. Today, prizes are given three deep in every age category. In the beginning (776 BC) there was the Staid race. The winner was given a laurel wreath and a large jar of the finest olive oil. Everyone else went home and picked up where they left off.
The Open Qualifying times for the Boston Marathon in 1980 were 2:50 for men and 3:10 for women. In 2012, the qualifying times were 3:05 for men and 3:25 for women. Today there are three to four times as many runners in the field and the standards are lower, not higher. Which is the better, smaller field, tighter qualifying times, or larger fields, and looser standards? Obviously, we as a society think that easier standards and larger participation are a good thing. These allow more people to achieve their goals. But what about excellence? Kenyans and Ethiopians dominate the world of distance running. They dominate on the track, and they are even more dominant in road racing. Most prize money on American roads is taken home by foreign runners. Is this good, bad, or does it not matter much at all? Maybe our sport is in need of a conversation.
Do others think we are “nuts” if we tell them we are marathoners? Or do they respect and admire this pursuit of betterment? Our friends may not be as well versed in the sport as we are. Is one of their first questions after finding out we run: “How many marathons have you done?” Didn’t it used to be, how fast do you run?
Perhaps we have never run a marathon and never have any intention of doing so. Suppose we concentrate on the mile or 5K. Do our friends sometimes ask us, “Why don’t you run a marathon?” Are we not athletes because we don’t want to run 26.2?
What has changed in the distance running world? Why? More people training and getting fit is a wonderful thing! Thousands of runners compete weekly at road races across the country. Participation is at an all-time high and growing. Yet, our elite runners do not win major competitions. Our best runners are not making millions of dollars from our sport.
Americans run for fun and fitness. Most of us could care less about winning the race, but we do care about improving ourselves and our times. Isn’t this what matters? For the foreign runner, American road races mean cash, a livelihood. So top foreign runners participate in our road races. In a sense, the demographics of any one road race can demonstrate the dichotomy I am talking about. At the front, you have the elite runners from another continent. At the middle and back you have the rest of us. To someone who needs the income, the middle and back don’t cut it. So, there are few foreigners running next to most of us. The average African doesn’t drive a car, so fun and fitness might be walking to town. The average American family has two cars, so fun and fitness is more about fun and only then about fitness.
Money. OK, so foreigners win our road gold. The marathon is more popular than the mile. Ussain Bolt won over 2 million dollars last year and he is a sprinter. An American baseball player can make 10 times what Bolt makes. But what makes a great athlete, wealth or prowess?
Thousands and thousands of Americans also participate in triathlons. There is money to be made selling bikes and swim gear. And a better bike might mean a faster race. Alas, in our sport, seldom has a running shoe made the difference between first and also ran.
When Jim Ryun and Marty Liquori were featured in Sports Illustrated for their “dream mile”, track was a glamour sport, and Jim and Marty were glamorous. Now the public seems to hardly care. Is this because participation has more value than performance? Are we Americans more interested in American Idol than the American Ideal? The Greeks thought it was virtue to pursue one’s excellence. Today in road racing, the large marathon gets more attention and more advertising dollars than does any individual track or road racing event, and gets more media coverage than any single mile race, Sports Illustrated or not. What has changed?
Marge Hoffman, an older S.C. runner who holds many, many South Carolina age-group records, looked at me, perplexed, a few years ago and asked, “When did running a marathon become so important to so many people, and why don’t they value running faster at shorter distances?”
The answer may be linked to the idea of running a marathon for charity. When I started the Leukemia Society’s Team in Training (TNT) in the Upstate in 1994, about 20 runners met at my house on Saturday mornings. But after just a short time, we had upwards of 50. I thought that TNT would eventually run out of new participants, but even today it continues to grow and grow. Yet a marathon can take its toll; maybe training for shorter events would be smarter.
A friend of mine once wrote a letter to the editor that asked, “Has the marathon become the McDonald’s of track and field?” I like hamburgers and I like marathons. But I also like the mile and all races long and short. I would love to see our favorite race on national TV and I am guessing that most of us would, too. We would also like to win our age group next Saturday. But right now the baby has a doctor’s appointment, and Dad needs some new running shoes.
Maybe the answers to these diametric questions have more to do with lifestyles and less to do with anything more esoteric. Who cares if Americans like the marathon more than the mile? Who cares that Ryan Hall and Kara Goucher cannot win a major marathon? Neither can we. But we can do our best.
Hill Training
by Jeff Milliman
Question: Why should I incorporate hills in my training?
Pace Running Magazine
Summer 2013
Are hills your adversary or your ally? Incorporating hills in your routine and learning how to run them correctly can be a huge benefit to your training and make your running more fun. When you learn to conquer hills, you will be amazed how much fun your running will be. Many runners dread hills and lose their enthusiasm as they approach them. You want to look forward to hills and be excited that they give you a chance to demonstrate your prowess. How is this possible?
Hill training will not only improve your ability to run hills, but make you a better, stronger runner on any course, whether it be cross country, track or road. Proper hill training strengthens muscles, aids propulsion and helps stabilize joints. Each of these increases running efficiency.
I started my collegiate career under the guidance of Al Carius, recently named by Sports Illustrated as “The Greatest Cross Country Coach of the 20th Century.” Among the many things he imparted to us was the importance of “proper” hill training. At least once a week we would jog to a ski slope and run repeats. The climb was very steep, but we would accelerate off the top of the hill and cruise down a gentler slope only to climb again. These workouts were not exceptionally long, but intense. The focus was on proper technique and remaining efficient no matter how fatigued you became. After the hills, we did a 4-mile tempo back to campus and then a warm-down. This was a simple but incredibly effective workout. I quickly learned some of the not-so-secret training methods of this team, which was perennially one of the very best in the county.
The neat thing about hill training is that it doesn’t leave you trashed like pure speed work and interval training, so you can incorporate more quality workouts into your weekly schedule. The strength this running generates also helps to prevent injury. Our team rarely had injuries, and that durability let everyone train more consistently. Consistency is what leads to overall development in a runner. If you train well for several weeks and then get hurt, recover and then repeat the process, you will not develop well and probably not achieve your goals. Coach Carius would say: “Plant seeds and nurture properly and you will experience mature growth.”
Technique
What constitutes proper hill technique in training is not
necessarily the same as in racing. In training, you want to concentrate on working all of your muscles (feet, legs, pelvis, arms and shoulders)
to create strength. At the top of the hill, you learn to accelerate and then relax going down. In racing, you want to concentrate on maintaining your effort during the climb, then to accelerate off the top of the hill and fly down the descent. The key to downhill racing is to relax and swoop down the hill. You must stay loose and not land on your heels; this “braking action” will just jar your legs and hips. You cannot hold back when you are racing downhill. Downhills can allow you to make up ground and cut serious seconds off your overall time.
On the approach to a hill, shorten your strides, get up on your midfoot and lean into the hill. Drive your arms (elbows) straight down. This will help to lift your legs. Remember that you cannot move your legs faster than you move your arms. It helps to think of pushing with your toes, which will get you off your heels. Think of driving up and off the pavement. You can’t do this if you are flat footed. Build momentum by accelerating before the hill and know that midway up is the hardest, so pace yourself. No one ever died running up a hill, so don’t stop at the top; run over, then accelerate down the hill. Sounds easy doesn’t it?
Many runners do not drive off their feet. When running up a hill, divide your energy into lifting your legs, and pushing off the ground. Drive your elbows down, lift your knees and push off your toes. Devote 50% of your energy to lifting your knees, and 50% in driving off your toes. If you find your calves are less sore than your quads when going up hills, then you are pulling up your knees more than pushing off your toes.
Running fast downhill is counterintuitive: take short strides at first and stay balanced. You want to go down the hill in much the same manner as going up. Stay off your heels, shorten your stride, and do not lean back. Begin with small baby steps at first, concentrating on staying on your toes. Visualize freeing your legs as if you were riding a unicycle. It is difficult to lose your fear of falling, so take these short quick steps at first. When you become more confident, lengthen your strides until you can run down the hill with the same long confident strides you use when sprinting. It will take a minimum of five sessions before you begin to feel confidence in what you are doing, so don’t give up, persevere and you will be well rewarded. Many runners are faster on hilly courses because they can fly down the hills using this technique and recover from the uphill at the same time.
Keys to proper hill training
1. Incorporate hills weekly in your training.
2. Make your running fun.
3. Don’t ever race your partners, but instead work on technique and strength.
4. Accelerate off the top of the hill.
5. Much like footstrike and running form, everyone is unique and each needs to find the proper balance that works for him or her.
6. Make hills your friends.
Good Luck! Train Smart! Race Smarter!
by Jeff Milliman
Question: Why should I incorporate hills in my training?
Pace Running Magazine
Summer 2013
Are hills your adversary or your ally? Incorporating hills in your routine and learning how to run them correctly can be a huge benefit to your training and make your running more fun. When you learn to conquer hills, you will be amazed how much fun your running will be. Many runners dread hills and lose their enthusiasm as they approach them. You want to look forward to hills and be excited that they give you a chance to demonstrate your prowess. How is this possible?
Hill training will not only improve your ability to run hills, but make you a better, stronger runner on any course, whether it be cross country, track or road. Proper hill training strengthens muscles, aids propulsion and helps stabilize joints. Each of these increases running efficiency.
I started my collegiate career under the guidance of Al Carius, recently named by Sports Illustrated as “The Greatest Cross Country Coach of the 20th Century.” Among the many things he imparted to us was the importance of “proper” hill training. At least once a week we would jog to a ski slope and run repeats. The climb was very steep, but we would accelerate off the top of the hill and cruise down a gentler slope only to climb again. These workouts were not exceptionally long, but intense. The focus was on proper technique and remaining efficient no matter how fatigued you became. After the hills, we did a 4-mile tempo back to campus and then a warm-down. This was a simple but incredibly effective workout. I quickly learned some of the not-so-secret training methods of this team, which was perennially one of the very best in the county.
The neat thing about hill training is that it doesn’t leave you trashed like pure speed work and interval training, so you can incorporate more quality workouts into your weekly schedule. The strength this running generates also helps to prevent injury. Our team rarely had injuries, and that durability let everyone train more consistently. Consistency is what leads to overall development in a runner. If you train well for several weeks and then get hurt, recover and then repeat the process, you will not develop well and probably not achieve your goals. Coach Carius would say: “Plant seeds and nurture properly and you will experience mature growth.”
Technique
What constitutes proper hill technique in training is not
necessarily the same as in racing. In training, you want to concentrate on working all of your muscles (feet, legs, pelvis, arms and shoulders)
to create strength. At the top of the hill, you learn to accelerate and then relax going down. In racing, you want to concentrate on maintaining your effort during the climb, then to accelerate off the top of the hill and fly down the descent. The key to downhill racing is to relax and swoop down the hill. You must stay loose and not land on your heels; this “braking action” will just jar your legs and hips. You cannot hold back when you are racing downhill. Downhills can allow you to make up ground and cut serious seconds off your overall time.
On the approach to a hill, shorten your strides, get up on your midfoot and lean into the hill. Drive your arms (elbows) straight down. This will help to lift your legs. Remember that you cannot move your legs faster than you move your arms. It helps to think of pushing with your toes, which will get you off your heels. Think of driving up and off the pavement. You can’t do this if you are flat footed. Build momentum by accelerating before the hill and know that midway up is the hardest, so pace yourself. No one ever died running up a hill, so don’t stop at the top; run over, then accelerate down the hill. Sounds easy doesn’t it?
Many runners do not drive off their feet. When running up a hill, divide your energy into lifting your legs, and pushing off the ground. Drive your elbows down, lift your knees and push off your toes. Devote 50% of your energy to lifting your knees, and 50% in driving off your toes. If you find your calves are less sore than your quads when going up hills, then you are pulling up your knees more than pushing off your toes.
Running fast downhill is counterintuitive: take short strides at first and stay balanced. You want to go down the hill in much the same manner as going up. Stay off your heels, shorten your stride, and do not lean back. Begin with small baby steps at first, concentrating on staying on your toes. Visualize freeing your legs as if you were riding a unicycle. It is difficult to lose your fear of falling, so take these short quick steps at first. When you become more confident, lengthen your strides until you can run down the hill with the same long confident strides you use when sprinting. It will take a minimum of five sessions before you begin to feel confidence in what you are doing, so don’t give up, persevere and you will be well rewarded. Many runners are faster on hilly courses because they can fly down the hills using this technique and recover from the uphill at the same time.
Keys to proper hill training
1. Incorporate hills weekly in your training.
2. Make your running fun.
3. Don’t ever race your partners, but instead work on technique and strength.
4. Accelerate off the top of the hill.
5. Much like footstrike and running form, everyone is unique and each needs to find the proper balance that works for him or her.
6. Make hills your friends.
Good Luck! Train Smart! Race Smarter!
What Can I do to get Faster?
by Jeff Milliman
Pace Running Magazine
Coaches Clipboard
Spring 2013
Dear Coach,
I have been running for years, but my times
haven’t improved; what can I do to get faster?
That is a great question and it is one that I get almost every day. The answer is multi-faceted, and has generated an untold number of seminars, articles, and books. Anybody who can type can offer advice, whether or not he or she has the knowledge and experience. I believe in the adage: “We can see further from the shoulders of giants.” We should listen to those who have been there, those who have seen and helped many others to get there. I also believe we should “Run for Fun and Personal Bests” (the journey should be fun). We are limited in space here, so we cannot get super-detailed in this discourse, but if you are like most runners, you don’t want to be overwhelmed with information that does not apply to you. You don’t eat, sleep, and breathe running; you have many other important life responsibilities, and yet you do want to make the most of the time you have to run. You may find that you can take the same amount of time that you now devote to running, make it more productive and get faster. Here are some suggestions:
• Determine what it is that you want from your running. Would you like to run a faster mile, a faster 5K, a faster 10K or maybe a half or full marathon?
• Pick a goal for this distance. It doesn’t have to be precise, but should be reasonable. Figure out what the pace per mile for your goal time is.
• Attain the mindset that you will do it, not maybe or “I will try.” You may find that you need to modify your goals as you go, but please set reasonable and attainable goals. I recently asked a 13-year-old about his goals, and he said that he would like to break the world record, which sounds crazy, but he did just run a 17:17 5K. If he stays motivated and trains properly, who knows?
• Give running the proper priority in your life. If it is important to you, be sure that you treat it that way, every day!
• Make a plan and stick to it. Do not continue to switch gears and be whimsical from week to week. Great training plans don’t usually result in overnight success, and there will be times when your performances will plateau. But, you have to believe in what you are doing, and stay the course. I have seen many runners improve greatly on a plan, then reach a plateau, begin to question the plan and make drastic changes, only to then suffer dismal performances. The great ones usually keep on keeping on through those plateaus and begin to climb the mountain. It is a matter of mindset to be able to do this and not be influenced by friends who try to get you to do their workouts or for you to try the latest fad just published somewhere. The key to any success is to be mentally strong and to believe in what you are doing!
• Keep in mind that hard runs and long runs should be treated with respect. Do not turn training runs into races. Save the racing for the race. Those who win workouts rarely win races. Stressful runs need to be preceded and succeeded by proper rest, hydration, and nutrition. Remember that every motor (including your body) needs fuel, so be sure to re-fuel it. Do not let the idea of losing weight get in the way of properly fueling your body!
The Training Plan Itself
Keep It Simple. I have a theory that each of us has the ability to exert only so much mental energy, so let’s not waste that energy fretting over details. Instead, let us put that energy into the actual running and racing! Here are the few but very important components to any successful training plan:
• Consistency – being consistent in lifestyle and training is the single most important factor in fast running. Frank Shorter did not miss a day of training for seven years before his Olympic Marathon victory in 1972. He remains only the third American to win the men’s Olympic Marathon.
• Long Runs - once a week. Long runs can be up to 25% of total weekly mileage. This will vary, depending on the event you are preparing for. The long run will build blood volume, develop capillaries, and also help with mental toughness.
• Tempo Runs - once a week. These are firm runs at shorter distances and slightly slower paces than the distances and paces you intend to race. If you are preparing for a 5K, in which you hope to average seven minutes per mile; then your tempo run might be two miles at 7:15-7:25 pace. These runs teach you mentally and physically how to run a sustained effort at a threshold pace that does not make you crash. All tempo runs require a warm-up jog and warm-down jog.* As you get stronger, it is very beneficial to throw tempo runs into the middle of your long runs!
• Speed work - once a week. There are many different types, distances, recoveries, and paces for speed work, but the key is to learn to run “fast but relaxed.” Many runners dislike speed work because they run too fast or too long and they do not learn proper technique. If you are training for a 10K or a half marathon with a goal pace of 7:30 min per mile, it does not benefit you to run repeat quarter miles in 85 seconds (5:40 min per mile pace). Half mile repeats in 3:30 min (7:00 min per mile pace) or mile repeats at 7:15 min pace would be more beneficial and not just exhausting. The simple guideline for the ratio between rest and recovery is to jog easily for one half the distance of each speed portion. All speed sessions require at least a one-mile jog warm-up and a one-mile jog to warm-down. As you advance in your speed training sessions, specific workouts can get a bit more involved. Generally, the speed portion of the workout should be between 2.5-4 miles. Longer than this and you get the benefits of a tempo run and not speed. If you make your speed sessions too difficult, they can leave you too exhausted for the other important training components and it may leave you hurt as well.
• Hill work - occasionally at first, then weekly as you advance. Please refer to the previous Coach’s Clipboard (Summer 2013 or at pacerunningmagazine.com) about hill training. Hills will make you stronger, less prone to injury, and a better racer. The key to hill training is to learn how to run the hill efficiently, and then to accelerate off the top.
• Recovery Runs - every other day. These are short easy jogs to help flush your body of the toxins and acids that built up on your hard days.
• Hard/Easy Principle - every hard run must be followed by at least one easy day. If you run too many hard days without enough recovery, you will not receive the full benefit of each run, and in fact, you may find that your performances regress.
• Racing - when you are getting ready for a race, cut back your volume significantly, but not your intensity. Much has been written on tapering for races, with some claiming that they race better when they don’t taper. The key is to taper properly. Much of this involves maintaining intensity, but backing off the volume. In college, my coach was arguably the best ever at this. My collegiate teams always ran well when it counted; our coach knew how to make his teams race well when it was important!
Here is a sample of a weekly training schedule:
Sunday-Easy Jog
Monday-Easy Jog or Day Off
Tuesday-Speed Session
Wednesday-Easy Jog
Thursday-Tempo Run or Hill Training
Friday-Easy Jog or Day Off
Saturday-Long Run
This is a simple and brief construct of how to get more out of your running and to become faster. There may be many ways to improve, but this program is “tried and true, proven and simple.” Everyone runs for different reasons, but if your goals include running faster, this should help.
by Jeff Milliman
Pace Running Magazine
Coaches Clipboard
Spring 2013
Dear Coach,
I have been running for years, but my times
haven’t improved; what can I do to get faster?
That is a great question and it is one that I get almost every day. The answer is multi-faceted, and has generated an untold number of seminars, articles, and books. Anybody who can type can offer advice, whether or not he or she has the knowledge and experience. I believe in the adage: “We can see further from the shoulders of giants.” We should listen to those who have been there, those who have seen and helped many others to get there. I also believe we should “Run for Fun and Personal Bests” (the journey should be fun). We are limited in space here, so we cannot get super-detailed in this discourse, but if you are like most runners, you don’t want to be overwhelmed with information that does not apply to you. You don’t eat, sleep, and breathe running; you have many other important life responsibilities, and yet you do want to make the most of the time you have to run. You may find that you can take the same amount of time that you now devote to running, make it more productive and get faster. Here are some suggestions:
• Determine what it is that you want from your running. Would you like to run a faster mile, a faster 5K, a faster 10K or maybe a half or full marathon?
• Pick a goal for this distance. It doesn’t have to be precise, but should be reasonable. Figure out what the pace per mile for your goal time is.
• Attain the mindset that you will do it, not maybe or “I will try.” You may find that you need to modify your goals as you go, but please set reasonable and attainable goals. I recently asked a 13-year-old about his goals, and he said that he would like to break the world record, which sounds crazy, but he did just run a 17:17 5K. If he stays motivated and trains properly, who knows?
• Give running the proper priority in your life. If it is important to you, be sure that you treat it that way, every day!
• Make a plan and stick to it. Do not continue to switch gears and be whimsical from week to week. Great training plans don’t usually result in overnight success, and there will be times when your performances will plateau. But, you have to believe in what you are doing, and stay the course. I have seen many runners improve greatly on a plan, then reach a plateau, begin to question the plan and make drastic changes, only to then suffer dismal performances. The great ones usually keep on keeping on through those plateaus and begin to climb the mountain. It is a matter of mindset to be able to do this and not be influenced by friends who try to get you to do their workouts or for you to try the latest fad just published somewhere. The key to any success is to be mentally strong and to believe in what you are doing!
• Keep in mind that hard runs and long runs should be treated with respect. Do not turn training runs into races. Save the racing for the race. Those who win workouts rarely win races. Stressful runs need to be preceded and succeeded by proper rest, hydration, and nutrition. Remember that every motor (including your body) needs fuel, so be sure to re-fuel it. Do not let the idea of losing weight get in the way of properly fueling your body!
The Training Plan Itself
Keep It Simple. I have a theory that each of us has the ability to exert only so much mental energy, so let’s not waste that energy fretting over details. Instead, let us put that energy into the actual running and racing! Here are the few but very important components to any successful training plan:
• Consistency – being consistent in lifestyle and training is the single most important factor in fast running. Frank Shorter did not miss a day of training for seven years before his Olympic Marathon victory in 1972. He remains only the third American to win the men’s Olympic Marathon.
• Long Runs - once a week. Long runs can be up to 25% of total weekly mileage. This will vary, depending on the event you are preparing for. The long run will build blood volume, develop capillaries, and also help with mental toughness.
• Tempo Runs - once a week. These are firm runs at shorter distances and slightly slower paces than the distances and paces you intend to race. If you are preparing for a 5K, in which you hope to average seven minutes per mile; then your tempo run might be two miles at 7:15-7:25 pace. These runs teach you mentally and physically how to run a sustained effort at a threshold pace that does not make you crash. All tempo runs require a warm-up jog and warm-down jog.* As you get stronger, it is very beneficial to throw tempo runs into the middle of your long runs!
• Speed work - once a week. There are many different types, distances, recoveries, and paces for speed work, but the key is to learn to run “fast but relaxed.” Many runners dislike speed work because they run too fast or too long and they do not learn proper technique. If you are training for a 10K or a half marathon with a goal pace of 7:30 min per mile, it does not benefit you to run repeat quarter miles in 85 seconds (5:40 min per mile pace). Half mile repeats in 3:30 min (7:00 min per mile pace) or mile repeats at 7:15 min pace would be more beneficial and not just exhausting. The simple guideline for the ratio between rest and recovery is to jog easily for one half the distance of each speed portion. All speed sessions require at least a one-mile jog warm-up and a one-mile jog to warm-down. As you advance in your speed training sessions, specific workouts can get a bit more involved. Generally, the speed portion of the workout should be between 2.5-4 miles. Longer than this and you get the benefits of a tempo run and not speed. If you make your speed sessions too difficult, they can leave you too exhausted for the other important training components and it may leave you hurt as well.
• Hill work - occasionally at first, then weekly as you advance. Please refer to the previous Coach’s Clipboard (Summer 2013 or at pacerunningmagazine.com) about hill training. Hills will make you stronger, less prone to injury, and a better racer. The key to hill training is to learn how to run the hill efficiently, and then to accelerate off the top.
• Recovery Runs - every other day. These are short easy jogs to help flush your body of the toxins and acids that built up on your hard days.
• Hard/Easy Principle - every hard run must be followed by at least one easy day. If you run too many hard days without enough recovery, you will not receive the full benefit of each run, and in fact, you may find that your performances regress.
• Racing - when you are getting ready for a race, cut back your volume significantly, but not your intensity. Much has been written on tapering for races, with some claiming that they race better when they don’t taper. The key is to taper properly. Much of this involves maintaining intensity, but backing off the volume. In college, my coach was arguably the best ever at this. My collegiate teams always ran well when it counted; our coach knew how to make his teams race well when it was important!
Here is a sample of a weekly training schedule:
Sunday-Easy Jog
Monday-Easy Jog or Day Off
Tuesday-Speed Session
Wednesday-Easy Jog
Thursday-Tempo Run or Hill Training
Friday-Easy Jog or Day Off
Saturday-Long Run
This is a simple and brief construct of how to get more out of your running and to become faster. There may be many ways to improve, but this program is “tried and true, proven and simple.” Everyone runs for different reasons, but if your goals include running faster, this should help.
Coach's Clipboard
Pace Running Magazine Winter 2013
Question: I have just started running. Some of my friends are going to run a fall marathon. They want me to run with them. Should I?
Congratulations on starting to run! Running will be very rewarding, and if you approach it correctly it will be a lot of fun. Your friends have decided to run a marathon and I wish them good luck in their journey. Should you do it as well? Running a marathon to the best of your ability is a great accomplishment.
But, there are many accomplishments to be had in a running career besides running a marathon. Keep in mind that Steve Prefontaine, Roger Bannister, Jim Ryun, Carl Lewis, and Usain Bolt never ran a marathon, yet they are very accomplished runners. I say this to remind you and your friends that running a great mile, 5K, 10K, or half marathon as well as you can is also a great accomplishment.
The marathon is a unique event because the toll that running a good one takes on the human body is extensive. The proper training for it also takes a significant commitment and not only strains your body but also your personal and family life. I believe the marathon should be respected and approached after you have been running for a good while and have accomplished goals at shorter events.
There is much pride in running faster at shorter distances. I suggest you stay at these shorter distances for a while. This will hopefully teach you how to run more efficiently and learn many aspects of running other than just jogging slowly, such as speedwork, tempo runs, fartlek, hill work, and even trail running. I believe this approach will keep your running fun and you will be more likely to continue to fit your running career into your life for a very long time.
There are many runners who accomplish their goals in running without ever running a marathon. Please keep your running fun, stay injury free and continue for many years!
Pace Running Magazine Winter 2013
Question: I have just started running. Some of my friends are going to run a fall marathon. They want me to run with them. Should I?
Congratulations on starting to run! Running will be very rewarding, and if you approach it correctly it will be a lot of fun. Your friends have decided to run a marathon and I wish them good luck in their journey. Should you do it as well? Running a marathon to the best of your ability is a great accomplishment.
But, there are many accomplishments to be had in a running career besides running a marathon. Keep in mind that Steve Prefontaine, Roger Bannister, Jim Ryun, Carl Lewis, and Usain Bolt never ran a marathon, yet they are very accomplished runners. I say this to remind you and your friends that running a great mile, 5K, 10K, or half marathon as well as you can is also a great accomplishment.
The marathon is a unique event because the toll that running a good one takes on the human body is extensive. The proper training for it also takes a significant commitment and not only strains your body but also your personal and family life. I believe the marathon should be respected and approached after you have been running for a good while and have accomplished goals at shorter events.
There is much pride in running faster at shorter distances. I suggest you stay at these shorter distances for a while. This will hopefully teach you how to run more efficiently and learn many aspects of running other than just jogging slowly, such as speedwork, tempo runs, fartlek, hill work, and even trail running. I believe this approach will keep your running fun and you will be more likely to continue to fit your running career into your life for a very long time.
There are many runners who accomplish their goals in running without ever running a marathon. Please keep your running fun, stay injury free and continue for many years!
