Part II
Training for Peak Performance

Faster Road Racing

5K to Half Marathon

Pete Pfitzinger

Philip Latter

Human Kinetics

Appendix C

Workout Paces

This table shows workout paces for the four primary types of running workouts prescribed in the training schedules. The first four columns show equivalent race times from appendix B. The other columns show recommended workout pace ranges for long runs, lactate threshold workouts, V over timeO₂max workouts, and speed sessions. Depending on your training experience and unique physiology, you may need to modify these times to match your current ability.

Chapter 13
Training for Multiple Race Distances

The workouts in this chapter prepare you to race your best across distances from 5K through the half marathon. The training schedules work under the assumption that you are preparing for a key race and will then continue to race at multiple distances. As discussed in previous chapters, the physiological demands of racing these distances vary from the 5K’s emphasis on V over timeO₂max up to the half marathon’s emphasis on endurance and lactate threshold. These schedules differ from those in chapters 9 through 12 by preparing you to race well over a range of distances instead of optimally for just one. With this in mind, each of the elements of race preparation (V over timeO₂max workouts, lactate threshold sessions, long runs, speed workouts, and so on) is included in a moderately high dose and none as the dominant element.

Three 10-week training schedules are provided for low-, medium-, and high-mileage runners. Ten weeks is long enough to stimulate positive adaptations to your racing fitness while recognizing that you have other races ahead in your racing season. Each schedule also includes a recovery week after your key race focused on speeding recovery and shifting to preparation for your next racing challenge.

Reading the Schedules

Although the training schedules list daily workouts, at times other life commitments or Mother Nature will get in the way and you will not be able to do a workout on the recommended day. When you need to juggle days in the schedule, do not try to make up for lost time by jamming in several hard days in a row. Just try to make sure to fit in the highest training priority for the week. By following the principles in chapters 1 and 2 you will be able to adjust the training schedules to meet your changed needs.

We have tried to provide enough information in the schedules so that you know how to do each workout. If you find it difficult to understand a workout in one of the schedules, refer to chapter 7, which explains how to do each type of run (endurance, lactate threshold, V over timeO₂max, speed, progression long runs, race pace, general aerobic, recovery, and tune-up races), including the intensity of the run, how much to warm up, and the amount of recovery between hard efforts. Chapter 1 also explains the physiology behind each type of training.

Following the Schedules

Each row in the schedules outlines a week’s training. Looking across the row, you can quickly see the pattern of hard work and recovery within the week. The left-hand column shows the number of weeks until your key race. Looking down the columns shows how the various types of workouts progress as you get closer to your key race. As your training and fitness progress over the 10 weeks, you should adjust your workout paces accordingly. Daily and weekly mileage is presented in both miles and kilometers.

For each day, we have included the category of training (e.g., V over timeO₂max) as well as the specific workout. For example, in the schedule for 30 to 42 miles per week, Friday of the first week (11 weeks to key race) calls for a lactate threshold run. The run totals 7 miles (11 km), and during the run you do 3 repetitions of 9 minutes between your LT pace and 10 seconds per mile faster than LT pace and jog 3 minutes between efforts. If any aspect of the schedules or workouts is unclear, please refer to the detailed explanations in chapter 7.

If your key race includes significant hills or covers rolling terrain, include hills in your training so you are prepared for the specific challenges you will encounter on race day. For your endurance runs and general aerobic runs, find courses that mimic the hill profile of the race course. You can also adjust some of your lactate threshold sessions by running LT hill workouts as described in chapters 1 and 7. To prepare for hilly races, replace the lactate threshold sessions that are eight and five weeks before your key race with LT hills. Similarly, replace the V over timeO₂max workout that is four weeks before the key race with 6 to 8 repetitions of 3 minutes uphill. These adjustments will prepare you to race strongly over hilly terrain.

Each training schedule includes a 5K to 10K tune-up race two weeks before your key race. Tune-up races are less important races that help prepare you for your key race and are explained in more detail in chapter 7. Only one tune-up race is included in these schedules rather than the two in the schedules in chapters 9 through 12. This chapter assumes that you are not preparing to peak for one goal race and will continue your racing season after your key race. If you run tune-up races at other times during your build-up, adjust your workouts accordingly. Even though these races are not your primary goal, you still want several days of general aerobic or recovery runs beforehand to ensure you don’t go into the race too fatigued.

The schedule places your key race on Saturday. If your race is on Sunday, simply add a general aerobic run on Wednesday of race week and shift the remaining runs one day forward. This simple adjustment will tailor the schedule for your Sunday race.

Racing Strategies

While the physiological demands of racing distances from 5K through the half marathon vary, the optimal pacing strategy is almost always even pacing. Starting too fast will put your body under extra stress early, and you will most likely pay for that enthusiasm later in the race. Based on your race pace in previous races and your times in key workouts, estimate the pace that you can reasonably hold for your goal race and try to get on pace during the first mile or so. Then run as close to that pace as possible throughout the race. The pace chart in appendix A can guide you through even splits at your goal pace. If you have trained hard and tapered well, even pacing might feel like you are holding back a bit early in the race. This pacing strategy will put you in good stead for your best performance, and you will enjoy passing other runners late in the race who were more reckless in the early miles.

Micah Kogo

Courtesy of Philip Latter.

PRs: 5,000 meters 13:00, 10,000 meters 26:35, half marathon 59:07, marathon 2:06:56

2008 Olympic bronze medalist at 10,000 meters, set 10K road world record in 2009

On a gusty day in Eldoret, Kenya, a sinewy runner dressed in black circles the Chepkoilel University College track. Like clockwork he passes the finishing post every 70 seconds, his face relaxed, his movements a picture of efficiency. It is the dry season in the Rift Valley, and with each blast of wind, bits of the dirt track swirl up into the air. If this bothers the runner in the slightest, he gives no indication.

When Micah Kogo finishes five laps, he stops for just a minute before launching into the next interval. The former 10K road world-record holder and 2008 Olympic bronze medalist is running 5 × 2 kilometers today at roughly lactate threshold pace. “He’s just doing an easy workout,” his coach tells Philip, who is in Kenya on a writing assignment. “This is just to keep his legs moving.”

Only for an especially gifted elite like Kogo could a workout of that pace at the 7,000-foot (2,100 m) altitude of Eldoret be considered easy. Then again, compared to his tough upbringing on his family’s subsistence farm in the nearby town of Burnt Forest, a track workout seems like a blessed luxury.

Like many of his fellow Kenyan elites, Kogo grew up living off the land and whatever it provided. Running to school was a necessity, and while a student Kogo learned he had a gift for running fast. “In Kenya it is in our nature to run,” he said in 2013. “We start running from a very young age.” That gift blossomed during high school, but it wasn’t until he did well in a Discovery road race in Eldoret that international managers took note of his talent.

To many outsiders, Kogo seemed to have appeared from nowhere in 2005. He began winning major European and U.S. road races almost every weekend. His track times improved, too, culminating in his selection to the 2008 Olympic 10,000-meter team. With so much talent in his homeland, Kogo knows even being selected to a Kenyan team is a crowning achievement.

“It’s tough because each and every old and upcoming athlete normally comes (to the selection race),” he explained. “So it’s quite difficult to say I’ll be on the team. You’re not 100 percent sure. Maybe 70 percent, 60 percent, because the [field] is so strong.”

If earning the bronze medal at the Olympics didn’t solidify his place in Kenya’s illustrious running history, then setting a 10K world record in 2009 did. This was especially true because it wiped out the mark of the legendary Ethiopian Haile Gebrselassie, one of Kenyan runners’ chief rivals. Never one to limit himself, Kogo also began to race 15Ks and half marathons on the roads more frequently, all while maintaining his excellent performances in the shorter events.

To give himself a chance to race his best throughout the year at everything from the 5K through the half marathon, Kogo relies on a solid aerobic base that includes high mileage and consistent lactate threshold and V over timeO₂max workouts. To sharpen for races, he shifts the emphasis slightly. “I need more speed work,” he told a reporter after narrowly missing the 10K world record. “I need to put some mileage in the body and some long endurance.”

Kogo extended that endurance even further in 2013, making his marathon debut in Boston. Not content to just run for experience, Kogo pushed the pace over the closing miles before finally being outkicked by Ethiopia’s Lelisa Desisa. His second attempt at the distance proved another success; he recorded his personal best of 2:06:56 in Chicago. True to form, he also won several shorter road races in between, including the Beach to Beacon 10K in Maine.

If Kogo has a secret to running his fastest at the end of a race, it all comes down to his name. “I like when the crowd starts yelling, ‘Ko-GO! Ko-GO!” he said with a smile. “Then I really start moving forward.”

After the Race

Each of the schedules includes a week after your key race for recovery and a transition into full training for your next race. During the recovery week, the running is easy to allow your muscles to recover and loosen up from your supreme race effort. The only effort is a set of strides on Saturday, to stretch your legs and help them feel normal again. If you have raced 15K or longer, you may need an extra several days or even another week to fully recover. You will find two-week recovery schedules in chapters 10 and 11.

Continuing Your Season

After your goal race, the question is what to do next. The schedules in this chapter will get you back racing on the roads almost immediately. After 10 weeks of diligent training, you will be fit and can continue to race successfully over a range of distances. This is a great opportunity to show your fitness at distances from 5K through the half marathon. With careful planning, you can repeatedly race at close to your best. Appendix B shows equivalent race performances from 5K through the half marathon to help you compare performances between race distances and set goals for your upcoming races. The following guidelines will assist you in repeatedly racing successfully:

Select your races wisely.

Prepare specifically for your next race.

Taper just enough for each race.

Recover quickly from each race.

Maintain your aerobic base.

Know when you have had enough.

1. Select Your Races Wisely

In choosing your races, balance the desire to race frequently with your passion to race well. Too much racing and too little training can quickly compromise your performances. When you select your races, try to cluster two or three races together with several weeks for training between clusters. This will provide plenty of racing opportunities but also allow adequate training time between clusters. For example, you could race a 5K, 10K, and 15K in close succession and then devote three or four weeks to training to top up your aerobic base with higher mileage and longer endurance runs. By alternating clusters of races with several weeks of solid training, you can race frequently but also maintain your fitness across a long racing season.

2. Prepare Specifically for Your Next Race

The specific preparation required for your next race depends on the distance of your next race and the emphasis of your recent training. This chapter offers balanced preparation to race from 5K through the half marathon. To fine-tune your preparation for a 5K or 10K, you can simply include several V over timeO₂max workouts (or, in the case of a 15K, 10 mile, or half marathon, add a few lactate threshold sessions and endurance runs). You can also simply jump into the appropriate training schedule for that distance.

3. Taper Just Enough for Each Race

As you saw in chapter 6, a thorough taper allows your body to fully recover so you can race your best. Too many thorough tapers too close together, however, can lead to a loss of fitness during the course of your racing season. To race optimally over multiple races, you need to abbreviate your taper for all but the most important races. Chapter 6 describes a four-day mini-taper for less important races and a one-week taper for moderately important races. Make sure to save the full two-week taper for a few key races per year.

4. Recover Quickly From Each Race

To repeatedly race successfully, you will benefit from learning to recover quickly from your races so you can return to full training quickly. One key is to hold back during the first three days after your race when your muscles and tendons are stiff and least resilient. After three days, if you do not have particularly tight muscles threatening to become an injury, you can start to safely increase your mileage. Other suggestions for speeding recovery are provided in chapter 2. How quickly to ramp up your training depends on the distance you have raced; longer races require longer recovery before you get back to full training.

5. Maintain Your Aerobic Base

The most important factor in racing repeatedly at a high level across a long season is to maintain your aerobic base. When you taper, race, and recover repeatedly, your mileage begins to slip. This is not a problem for one or two races, but across several races you may find that your training volume has been reduced for a prolonged period and your aerobic fitness is eroding.

To avoid losing your aerobic base and the associated reduction in racing performance, you need to find ways to maintain your training mileage between races. The following are strategies for maintaining mileage during your racing season:

Increase the duration of your warm-up and cool-down before and after V over timeO₂max workouts, lactate threshold sessions, speed workouts, and races.

Add a few miles to your endurance runs and general aerobic runs.

Add an easy recovery run on days with a V over timeO₂max workout or speed session.

6. Know When You Have Had Enough

The final consideration in designing your racing schedule is maintaining your hunger to race. Racing too often eventually leads to a lack of desire and lackluster performances. Only you can judge when another race is one too many.

Training Schedules for Multiple Race Distances

Three training schedules are provided to prepare you to race your best across distances from 5K through the half marathon. Each training schedule is ten weeks in duration. Simply select the schedule that starts closest to your current training mileage.

Training for Multiple Distances from 5K to Half Marathon: 30 to 42 Miles per Week

This schedule is for runners who have been training 25 to 35 miles per week. If you have been running fewer than 25 miles per week, follow the base-training schedule in chapter 8 for building up to 30 miles per week before attempting this schedule. This schedule starts at 30 miles per week and gradually builds up to 42 miles with three weeks to go before your key race. The training then tapers so you are fit and refreshed for race day.

Training for Multiple Distances From 5K to Half Marathon: 45 to 57 miles per Week

This schedule is for runners who have been training 40 to 50 miles per week. If you have been running fewer than 40 miles per week, follow the base-training schedule in chapter 8 for building up to 45 miles per week before attempting this schedule. The schedule starts at 45 miles per week and gradually builds up to 57 miles with three weeks to go before your key race. The training then tapers so you are fit and refreshed for race day.

Training for Multiple Distances From 5K to Half Marathon: 60 to 75 Miles per Week

This schedule is for runners who have been training 55 to 65 miles per week. If you have been running fewer than 55 miles per week, follow the base-training schedule in chapter 8 for building up to 60 miles per week before attempting this schedule. This schedule starts at 60 miles per week and gradually builds up to 75 miles with three weeks to go before your key race. The training then tapers so you are fit and refreshed for race day.

Foreword

At its most basic level, running is a simple sport. Work hard and recover well, and good things will happen. Finding the perfect balance, though, is often trickier than it looks. In our collegiate and professional careers, we’ve experienced an incredible mix of highs and lows. We’ve won NCAA titles, made Olympic teams, and brought home medals at championship events. We’ve also trained and raced when we shouldn’t have, trying to fulfill contract obligations and others’ expectations instead of listening to our bodies. We’re both very competitive (and, in Adam’s case, stubborn) people. This has made our greatest strength our greatest weakness as well.

In recent years, we’ve had ample time to reflect on our careers. We’ve both struggled with the effects of injury and aging, written books, and moved our family back to Colorado after nine years in Oregon. If there is one thing we’ve learned, it’s that overall preparation and the miles you put in stick with you for a long while. Having success in this sport is a matter of staying healthy and stringing together consistent periods of training.

That’s the approach taken by Pete Pfitzinger and Philip Latter in Faster Road Racing. Their emphasis on a long, patient, strategic buildup, followed by specific periods of targeted training, is a great recipe for success in this sport, whether your goal is to run a fast 5K, 10K, or half marathon. We also like that they spend so much time looking at ways that runners can stay healthy and improve their performance when not running, whether it’s through cross-training, core work, strength training, better nutrition, or placing more emphasis on recovery.

In the talks we give at running expos and on book tours, we spend a lot of time discussing what makes runners successful: adapting to their training, staying healthy, and persevering over the long haul. That’s it. There are no secrets or shortcuts in distance running, just sound principles. Faster Road Racing builds on those principles and gives anyone who reads it the best chance to do well in this sport that we love.

We wish you all the best in your training and racing.

Kara and Adam Goucher

Chapter 11
Training for 15K and 10-Mile Races

The workouts in this chapter prepare you to race your best at 15K and 10 miles. Elite runners race these distances at close to lactate threshold (LT) pace; other runners race them slightly slower than LT pace. The primary focus of the training schedules is, not surprisingly, improving your LT pace with tempo runs, LT intervals, a long progression run, and two tune-up races. Secondary priorities include increasing your long runs and overall mileage and improving your V over timeO₂max.

Twelve-week training schedules are provided for low-, medium-, and high-mileage runners. Twelve weeks is enough time to stimulate the positive adaptations to training that will improve your 15K and 10-mile performance, but not so long that you lose focus on your goal. If you do not have 12 weeks to devote to preparing for your goal 15K or 10-mile race, you can still benefit by joining one of the schedules a minimum of 8 weeks before your race. Each schedule also includes 2 weeks after your goal race for recovery and shifting to preparation for your next racing challenge.

Reading the Schedules

Although the training schedules list daily workouts, at times other life commitments or Mother Nature will get in the way and you will not be able to do a workout on the recommended day. When you need to juggle days in the schedule, do not try to make up for lost time by jamming in several hard days in a row. Just try to make sure to fit in the highest training priority for the week. By following the principles in chapters 1 and 2 you will be able to adjust the training schedules to meet your changed needs.

We have tried to provide enough information in the schedules so that you will know how to do each workout. If you find it difficult to understand a workout in one of the schedules, refer to chapter 7, which explains how to do each type of run (endurance, lactate threshold, progression long runs, V over timeO₂max, speed, race pace, general aerobic, recovery, and tune-up races), including the intensity of the run, how much to warm up, and the amount of recovery between hard efforts. Chapter 1 also explains the physiology behind each type of training.

Following the Schedules

Each row in the schedules lists a week’s training. Looking across the row, you can quickly see the pattern of hard work and recovery within the week. The left-hand column shows the number of weeks until your goal race. Looking down the columns shows how the various types of workouts progress as you get closer to your goal race. As your training and fitness progress over the 12 weeks, you should adjust your workout paces accordingly. Daily and weekly mileage is presented in both miles and kilometers.

For each day we have included the category of training (e.g., lactate threshold) as well as the specific workout. For example, in the schedule for 31 to 45 miles per week, on Friday of the first week (11 weeks to goal race) is a lactate threshold run. The run totals 7 miles (11 km) and during the run you would do 2 repetitions of 12 minutes between your LT pace and 10 seconds per mile faster than LT pace and jog 4 minutes between efforts. If aspects of the schedules or workouts are unclear, please refer to the detailed explanations in chapter 7.

If your goal race includes significant hills or covers rolling terrain, include hills in your training so you are prepared for the specific challenges you will encounter on race day. For your endurance runs and general aerobic runs, find courses that mimic the hill profile of the race course. You can also adjust some of your lactate threshold sessions by running LT hill workouts as described in chapters 1 and 7. To prepare for hilly races, replace the lactate threshold sessions 10 weeks and 7 weeks before your goal race with LT hills. Similarly, replace the V over timeO₂max workout for 6 weeks before your goal race with 6 or 7 repetitions of 3 minutes uphill. These adjustments will prepare you to race strongly over the hills.

Each training schedule includes 8K to 10K tune-up races four weeks and two weeks before your goal race. Tune-up races are less important races that prepare you for your goal race and are explained in more detail in chapter 7. If you run tune-up races at other times during your build-up, adjust your workouts accordingly. Even though these races are secondary to the end-of-season goal, you still want several days of general aerobic or recovery runs beforehand to ensure you don’t go into the race too fatigued.

The schedule places your 15K or 10-mile goal race on Sunday. If your race is on Saturday, simply eliminate one of the general aerobic runs during the week before the race and shift each of the subsequent runs one day earlier. This simple adjustment will tailor the schedule for your Saturday race.

Racing Strategies

Runners race 15K and 10 miles at very close to their lactate threshold pace. Starting the race too fast will put you above lactate threshold, and you will most likely pay for that enthusiasm later in the race. Based on your pace in previous races at various distances, estimate the pace that you can reasonably hold for 15K or 10 miles and try to get on pace in the first couple of miles. Then stay as close to that pace as possible throughout the race. The pace chart in appendix A can guide you in running even splits at your goal pace. If you have trained hard and tapered well, even pacing might feel like you are holding back a bit during the first few miles. If you have been slightly too conservative and feel strong during the second half of the race, increase your effort a few seconds per mile. This pacing strategy will put you in good stead for your best performance, and you will enjoy passing other runners late in the race who were more reckless in the early miles.

Janet Cherobon-Bawcom

Jeff Cook/Zuma Press/Icon SMI

PRs: 10K 31:12, 15K 49:24, half marathon 1:09:55, 25K 1:24:36, marathon 2:29:45

2012 U.S. Olympian (10,000 meters), eight-time USATF champion in distances from 10K to 25K

Few runners have been more successful over the past several years on the U.S. road racing scene than Janet Cherobon-Bawcom. The 2012 Olympian in the 10,000 meters won eight national titles on the road over a two-year span and has shown a willingness to mix it up in events ranging from the 5,000 meters on the track all the way up to the marathon.

For all her range, Cherobon-Bawcom’s “sweet spot,” as she calls it, seems to be races lasting from 45 to 90 minutes. This includes the 15K and 10 miles, distances at which Cherobon-Bawcom has won half of her U.S. titles. She attributes some of this to genetics and some to business savvy.

“I’ve got reasonably good speed (she’s run 58 seconds for 400 meters), but I’m not going to go to a 5K or even a 10K and win over the track athletes,” Cherobon-Bawcom says. “When the race gets a bit longer, over 15K, my strength evens my odds against the track athletes, and up to about 25K, my speed is still good enough to separate me from the pure marathoners. It’s just a little niche that I’ve carved out for myself, I guess.”

Cherobon-Bawcom filled that niche quickly after seeking the guidance of coach Jack Daniels in 2011. Until then, the Kenyan-born runner was best known for picking up the sport at the age of 20 only after a chance hitchhiking encounter with 1988 1,500-meter Olympic gold medalist Peter Rono. Rono helped get her into Harding University in Arkansas, where she excelled, but after graduating, Cherobon-Bawcom spent most of her time focused on her nursing studies in Rome, Georgia.

Running never completely left her system, though, and she and her husband, Jay, finally decided to make a full-time go of it. Under Daniels’ tutelage, Cherobon-Bawcom gradually increased her volume and began to train more methodically. She also found that training more like a marathon runner—20-mile long runs, long tempo runs and LT intervals, and long V over timeO₂max intervals—allowed her to race frequently and successfully at a variety of distances. The tempo runs and LT intervals, in particular, really struck a chord with her.

“Maybe it’s masochistic,” she says with a laugh, “but I really enjoy just hammering for 10 to 15 minutes, taking a break, and then doing it again.”

Regularly working at or just above her lactate threshold pace has allowed Cherobon-Bawcom to become one of the best runners in the country. Those workouts may not always come easily (especially for runners living in extreme climates), but the payoff—as Cherobon-Bawcom so clearly shows—is often worth the price.

After the Race

After races of 15K and 10 miles, you need about 10 days to fully recover. Each of the schedules includes two weeks after your goal race for recovery and transition into full training for your next race. During the first week after your goal race, the running is easy to allow your muscles to recover and loosen up from your supreme race effort. The only effort is a set of strides on Saturday to stretch your legs and help them feel normal again. The following week is called a transition week because it changes focus from recovery to maintaining your hard-won fitness so you can get out on the roads and race again.

Continuing Your Season

After your goal race, the question is what to do next. While some runners look forward to a period of downtime or a return to base work after a big race, others are eager to get back racing on the roads almost immediately. After 12 weeks of diligent training, you are fit and can continue to race successfully over a range of distances. For many, this is a great opportunity to race again in the 15K through half-marathon range and to show your fitness in shorter races as well. With careful planning, you can repeatedly race at close to your best. Appendix B shows equivalent race performances from 5K through the half marathon to help you compare performances between race distances and set goals for your upcoming races. The following guidelines will assist you in repeatedly racing successfully:

Select your races wisely.

Prepare specifically for your next race.

Taper just enough for each race.

Recover quickly from each race.

Maintain your aerobic base.

Know when you have had enough.

1. Select Your Races Wisely

In choosing your races, you need to balance the desire to race frequently with your passion to race well. Too much racing and too little training can quickly compromise your performances. When you select your races, try to cluster two or three races together with several weeks for training between clusters. This will provide plenty of racing opportunities but also allow adequate training time between clusters. For example, you could race a 5K, 10K, and 15K in close succession and then devote three or four weeks to training to top up your aerobic base with higher mileage and longer endurance runs. By alternating clusters of races with several weeks of solid training, you can race frequently but also maintain your fitness across a long racing season.

2. Prepare Specifically for Your Next Race

The specific preparation required for your next race depends on the distance of your next race and the emphasis of your recent training. Having just raced a 15K or 10 miles, you have a highly developed endurance and lactate threshold. If your next race is in the range of 10K through the half marathon, you are ready to race again right away. On the other hand, if you are planning to run a 5K, you need to emphasize V over timeO₂max and speed for several weeks to develop race-specific fitness for that distance. You can also simply jump into one of the 5K training schedules.

3. Taper Just Enough for Each Race

As we saw in chapter 6, a thorough taper allows your body to fully recover so you can race your best. Too many thorough tapers too close together, however, can lead to a loss of fitness during the course of your racing season. To race optimally over multiple races, you need to abbreviate your taper for all but the most important races. Chapter 6 describes a four-day mini-taper for less important races and a one-week taper for moderately important races. Make sure to save the full two-week taper for a few key races per year.

4. Recover Quickly From Each Race

To repeatedly race successfully you will benefit from learning to recover quickly from your races so you can return to full training quickly. One key to recovering quickly is to hold back during the first three days after your race when your muscles and tendons are stiff and least resilient. After three days, if you do not have any particularly tight muscles threatening to become an injury, you can start to safely increase your mileage. Other suggestions for speeding recovery are provided in chapter 2. How quickly to ramp up your training depends on the distance you have raced, with longer races requiring longer recovery before you get back to full training.

5. Maintain Your Aerobic Base

The most important factor in racing repeatedly at a high level across a long racing season is maintaining your aerobic base. When you taper, race, and recover repeatedly, your mileage begins to slip. This is not a problem for one or two races, but across several races you may find that your training volume has been reduced for a prolonged period and your aerobic fitness is eroding.

To avoid losing your aerobic base and the associated reduction in racing performance, you need to find creative ways to maintain your training mileage between races. The following are several strategies for maintaining mileage during your racing season:

Increase the duration of your warm-up and cool-down before and after V over timeO₂max workouts, lactate threshold sessions, speed workouts, and races.

Add a few miles to your endurance runs and general aerobic runs.

Add an easy recovery run on days with a V over timeO₂max workout or speed session.

6. Know When You Have Had Enough

The final consideration in designing your racing schedule is maintaining your hunger to race. Racing too often eventually leads to a lack of desire and lackluster performances. Only you can judge when another race is one too many.

Training Schedules for 15K and 10-Mile Races

Three training schedules are provided to prepare you to race your best at 15K or 10 miles. Each training schedule is twelve weeks in duration. Simply select the schedule that starts closest to your current training mileage.

Training for Races of 15K and 10 Miles: 31 to 45 Miles per Week

This schedule is for runners who have been training 25 to 35 miles per week. If you have been running fewer than 25 miles per week, follow the base-training schedule in chapter 8 for building up to 30 miles per week before attempting this schedule. This schedule starts at 31 miles per week and gradually builds up to 45 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Training for Races of 15K and 10 Miles: 46 to 60 Miles per Week

This schedule is for runners who have been training 40 to 50 miles per week. If you have been running fewer than 40 miles per week, you should follow the base-training schedule in chapter 8 for building up to 45 miles per week before attempting this schedule. This schedule starts at 46 miles per week and gradually builds up to 60 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Training for Races of 15K and 10 miles: 61 to 80 Miles per Week

This schedule is for runners who have been training 55 to 65 miles per week. If you have been running fewer than 55 miles per week, you should follow the schedule for building up to 60 miles per week in chapter 8 before attempting this schedule. This schedule starts at 61 miles per week and gradually builds up to 80 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Chapter 2
Balancing Training and Recovery

In chapter 1, we delved into the physiology of distance running and how to train effectively. This chapter focuses on maximizing your gains from that training. We discuss how the body adapts to training and how to follow the hard/easy principle to provide both the stimulus for your body to improve and the time and environment for positive adaptation. Several training strategies can enhance recovery, and we look at several helpful approaches, such as cooling down after a hard workout and scheduling gentle recovery runs between harder workouts, as well as methods to improve longer-term recovery. We also discuss how lifestyle factors such as sleep and diet influence recovery and how supplementary techniques such as cold-water immersion, massage, and compression clothing can improve recovery. Finally, we look at the concept of overtraining and how to monitor your recovery.

Adaptation to Training

Understanding how the body adapts to training is essential to improving your racing performance. Training provides a stimulus for your body to adapt so it can handle a greater workload. It also creates short-term fatigue and muscle breakdown, requiring several days’ recovery. The correct balance of training elements, interspersed with sufficient recovery, takes you to a higher level of fitness. This is known as supercompensation (see figure 2.1).

Figure 2.1 Supercompensation process.

Developing effective training programs requires finding the right balance between training stimuli (e.g., long runs and V over timeO₂max workouts) and recovery. Because supercompensation is a cumulative effect across many workouts, it’s hard to say how long it will take the body to fully adapt to an improved level of fitness. A single hard workout provides a stimulus for your body to improve, but the stimulus is short lived. If you adhere to a training program that challenges your body week after week, you provide a sustained stimulus that leads to significant adaptations in your body. These training stimuli (such as sustained demand for oxygen by the muscles) turn specific genes on or off, which in turn change your body’s rates of protein production and breakdown. For example, as discussed in chapter 1, effective lactate threshold training turns on genes that generate lactate transporter proteins in your muscle cells.

Periodization: Providing a Structure to Your Training

Systematically structuring your training around a racing goal is called periodization. The challenge in developing a periodized training plan is to decide how to shift the training emphasis during the many weeks of preparation for your goal race. The concepts of macrocycles, mesocycles, and microcycles are useful for planning training and involve balancing a long-range view, a medium-range view, and a short-range view. Let’s briefly look at these concepts.

A macrocycle is the entire training period leading up to your goal race. It includes base training to build your overall endurance, specific race preparation, several tune-up races to prepare for your goal race, the race itself, and the recovery period afterward. You will likely schedule two or three macrocycles per year, each lasting several months. Viewing a macrocycle in its entirety ensures you are not missing critical training components and helps keep you focused on the goal race.

A macrocycle is divided into several mesocycles. Each mesocycle focuses your training toward a specific training objective for several weeks. In preparing for races of 5K through the half marathon, a mesocycle typically lasts three to six weeks. The first mesocycle usually focuses on improving your endurance or lactate threshold pace. As the race approaches, the priorities in your training change. Each change in priorities is reflected in a new mesocycle.

Each mesocycle is divided into several microcycles, which are shorter blocks of training lasting 5 to 10 days. The intensity and duration of workouts vary between microcycles depending on where they fall in a schedule. Because most runners’ lives revolve around a seven-day week, we’ve used that as the standard microcycle throughout this book.

In addition to structuring your training toward a specific goal, there is a benefit to planning for long-term development over your running career. To continue to improve your performance, you need to continue increasing the training stimulus on your body. If you stick within the same range of training mileage and workout difficulty from year to year, your performances will stagnate. Conversely, if you set a long-term goal, develop a cunning plan, and adjust your training (and lifestyle) accordingly, you can achieve a new level of performance.

Hard/Easy Principle

To improve your running performance, you need to correctly balance training and recovery so your body can positively adapt. This is achieved by using the hard/easy principle, which is simply following hard training with easier training for recovery.

As discussed earlier, supercompensation occurs over weeks and months of training as you repeatedly provide training stress interspersed with recovery. Considering that most runners train day after day, supercompensation requires recovery not just from today’s workout but also from the accumulated fatigue and stress of many workouts. Your body constantly adjusts the synthesis and breakdown of protein to respond to the various stimuli you provide by training.

The training load from a given workout is determined by its combination of intensity and duration. A 90-minute V over timeO₂max workout would provide a higher training load than a 90-minute endurance run. That same long run would provide a higher training load than a 60-minute run. Harder workouts require more recovery time than easier workouts, and intensity is a more important factor than distance in determining how much recovery time you need. From personal experience, Pete can attest that, with age, runners typically require more recovery days before the next hard session.

It is not the intensity or duration of any one training session that determines whether you are training optimally, but rather the density of your training. Density refers to the frequency of your hard efforts. Too many hard workouts too close together can eventually overwhelm your ability to recover. As we will see later in this chapter, continuing this pattern for too long can lead to overtraining.

Hard/Easy Training Patterns

The classic hard/easy training pattern follows one hard training day with an easy day or day off. This approach works well for novice runners or those running up to four times per week. Beyond a certain threshold of training, however, other patterns of work and recovery become more effective for maximizing gains from training.

By performing different types of harder training two days in a row, you can safely increase the training stimulus. The key is for the two harder training sessions to be different types of workouts. Examples of two hard days that work well together are a V over timeO₂max session, tempo run, or short speed session followed by a long run. A short speed session can also be followed by a tempo run. The training programs in chapters 8 to 13 follow these hard/easy patterns.

Follow these back-to-back hard days with one or more easier days. An advantage of back-to-back recovery days is that they provide more time to fully replenish your glycogen stores for your next hard training session. Back-to-back recovery days also provide a well-earned mental break and more time for muscle repair.

A hard/easy pattern that works within the confines of a seven-day week is two hard, two easy, two hard, one easy. An example of this pattern is shown in table 2.1, with four runs providing a stimulus for positive adaptation and three recovery days. Depending on your training level, the recovery days can consist of easy runs, cross-training, or days off.

One time when you need two or three recovery days in a row is after a hard workout or race with a large downhill running component. As discussed in chapter 1, downhill running involves eccentric muscle contractions, which cause damage to muscle fibers and the surrounding connective tissue, resulting in delayed-onset muscles soreness (DOMS). Running hard with DOMS is painful and also hinders the repair process; avoid hard running until the DOMS subsides. Easy running, however, is okay with a moderate case of DOMS. Aerobic cross-training is another great way to increase blood flow to the muscles to aid repair and recovery.

Getting the Most From Your Recovery Training

In chapter 1, we looked in depth at four types of training that provide a stimulus to prepare you to race your best. But successful training requires a fifth component that allows your body to recover, regenerate, and adapt to a higher level of fitness: recovery runs. As their name implies, recovery runs can improve your recovery from hard training or races and add to your overall aerobic conditioning. Take care to get the balance right because it is easy to fall in the trap of training too much or too hard between your planned key workouts, leaving you fatigued and incapable of hitting your goal times. This can result in a downward spiral for highly motivated runners who then run even harder on their planned easy days to compensate for the disappointing training.

Recovery training improves blood flow to and from the muscles, speeding recovery and leaving you better prepared for your next hard workout. The increased blood flow brings in nutrients, helps remove waste products, and improves muscle repair. Short, easy recovery runs also provide an opportunity to rebuild your glycogen stores and contribute to your overall training volume and aerobic development.

How Running Affects Your Immune System

One of the many benefits of exercise is improved immune system function. A variety of studies have found that runners and others who exercise regularly have fewer colds and other infections than sedentary people (Hackney 2012; Walsh et al. 2011). Moderately intense running up to an hour or so can be expected to strengthen your immune system if you are generally healthy. After high-intensity, prolonged running, however, the immune system is temporarily suppressed, creating an open window during which you are at increased risk of infection. The dip in immune function usually lasts for only a few hours but can remain as long as three days. The function of some types of protective cells is reduced after particularly hard training or racing. The combination of running intensity and duration required for you to increase your risk of infection depends on the underlying strength of your immune system as well as the level of training you are used to.

Sudden increases in the overall intensity or volume of training are more likely to lower resistance to infection than a more gradual approach. As your body adapts to an increased training load in an overall sense, so will your immune system. A useful approach is to increase either your mileage or your training intensity moderately for a week or two before increasing again.

The types of running most likely to lead to temporary immune suppression are races of 15K or longer, high-volume V over timeO₂max interval sessions, and intense runs longer than 90 minutes. After a race or grueling workout you should not do another hard session until your immune system recovers. Depending on how hard the effort was, give yourself one to three easier recovery days.

Carbohydrate depletion has been linked to reduced immune function (Nieman 2007; Walsh et al. 2011). By consuming carbohydrate during and soon after racing or arduous training sessions you can restock your carbohydrate levels quickly and reduce the dip in immune function. Diets deficient in protein, iron, zinc, and vitamins A, B6, B12, and E also weaken the immune system. Your best bet is to eat a diet rich in fruits and vegetables, which provides plenty of antioxidants and other vitamins. Megadoses of vitamins can have a negative impact on immune function, so avoid high levels of supplementation.

Besides training prudently and eating a healthy diet, you can reduce your risk of infection by following commonsense advice. This includes washing your hands frequently, avoiding sick people, and getting a good night’s sleep.

How Easy?

Most runners train too fast on their recovery days, which can hinder recovery. To be most effective, your training should be polarized. That is, your hard days should be hard enough to provide a powerful stimulus, and your easy days should be easy enough to allow positive adaptations to occur. It is all too easy to run harder than planned on a recovery day, particularly if you train with other runners who may have different goals for the day. It is rarely a good idea to run harder than planned. Just as the planned hard workouts have a purpose in the cycle of stress and improvement, so too do your recovery days.

Perhaps the greatest benefit of training with a heart rate monitor is to prevent you from running too hard during your recovery runs. As we saw in chapter 1, aim to keep your heart rate below 76 percent of your maximal heart rate (or 70 percent of your heart rate reserve) during your recovery runs so you are ready for your next hard workout.

As an example, say Scott has a resting heart rate of 50 beats per minute and a maximal heart rate of 190. Basing his effort on percent of maximal heart rate, he would stay below 144 beats per minute (190 multiplied by 76 percent) during his recovery runs. Using the heart rate reserve method, Scott would keep his heart rate below 148 beats per minute (140 times 70 percent plus 50). Using either method, he would run easy enough to keep his heart rate below this ceiling for the duration of his recovery run. Scott could set his heart rate monitor to beep at this limit, which would provide a reminder to back off if he inadvertently started to ramp up the pace.

Another way to gauge the right pace for your recovery runs is to do them about 2 minutes per mile (75 sec/km) slower than your race pace for the 15K to half marathon. For example, if you race the half marathon at 7 minutes per mile (4:21 min/km) pace, you would do your recovery runs at about 9 minutes per mile (5:36 min/km).

Recovery runs add volume to your training, which enhances your aerobic development, but taken past a certain point become counterproductive to recovery. For experienced runners training over 60 miles per week, recovery runs should typically be 30 to 50 minutes but can sometimes be up to 60 minutes long. A recovery day may also include two short recovery runs for a high-mileage runner. Less experienced runners should limit their recovery runs to no more than 40 minutes. Avoid adding extra mileage to your recovery days for the sole purpose of boosting your weekly mileage, which limits your recovery from your last hard workout and your readiness for the next one.

Of course, taking days off from training is another option. Days off provide passive recovery in which the body repairs and develops without the beneficial blood flow effects of easy running. If you are not ready for seven-day-per-week training or are rebuilding your training after an injury or illness, you should take off one or more days from training per week.

Chris Solinsky

PRs: 5,000 meters 12:55, 10,000 meters 26:59

Former U.S. 10,000-meter record holder, five-time individual NCAA champion

victah@photorun.net

Chris Solinsky shocked the running world in 2010. Making his 10,000-meter debut at the Payton Jordan Invitational at Stanford University, Solinsky surged away from a top international field to run a stunning 26:59.60. That time not only made the one-time high school phenom from Stevens Point, Wisconsin, the new American record holder, but also the first non-African to run under 27 minutes at the distance.

Being able to run that fast for that long required years of sustained training. Even with an impressive pedigree that included 15 All-America honors at the University of Wisconsin, Solinsky never stopped believing he was the underdog. "I’ve always been one of those stubborn runners under the belief that I wasn’t as talented as everyone else I was racing against,” he says. “I definitely trained harder than a lot of the people I raced in high school and college and after. I kind of just adopted the mentality that I had to train harder.”

Flush with success, Solinsky resolved to increase the volume and intensity of his training even more in an effort to achieve even loftier goals, such as medaling at the Olympics. His mileage increased to 120 miles (193 km) per week. His training paces sped up. The short-term gains were tremendous: Solinsky ran 12:55 for 5,000 meters, the second fastest ever by an American. But the stress of his training soon overwhelmed his body's ability to recover. Still he pushed on, fighting through fatigue and disregarding the feedback his ailing left leg was giving him.

“In 2011, I definitely ignored all those signs of injury,” he says. “I set the goal at the beginning of the year that I wanted to be a world champion, and I let that goal kind of blind me to the signals my body was giving me."

The most telling sign was tightness and soreness in his left hamstring. After recovering from an initial strain, Solinsky tripped over his dog while coming down the stairs. He caught himself before falling, but by then the hamstring had already separated from the pelvis.

After surgery and an 18-month hiatus from competition, Solinsky began his comeback in 2013 with a revised set of goals and a new outlook on training. Now he is willing to take an afternoon off from training if his body dictates it. He also believes his experiences have helped his Oregon Track Club teammates. "Since the injury, it’s reinforced having to listen to your body and adjusting as you get older," he says. "I think anytime my teammates see me struggle, it’s a good reminder of what being blinded by the greed of success can do to you."

Solinsky's initial comeback had a series of ups and downs, as he worked on transitioning to more road racing and learned what his surgically repaired hamstring could handle. Facing his own racing mortality also made him reassess his love of the sport and his place in it. He may never again break an American record on the track, but that doesn't mean he's given up his dreams. “The goals may change, but you’ve just got to take it day by day, week by week, month by month,” he says.

Using Aerobic Cross-Training to Enhance Recovery

Aerobic cross-training is a way to improve recovery while reducing your likelihood of injury. Recovery running is an important part of an overall running training program, but for runners with a history of injury it can be advantageous to replace some of your recovery runs with other more forgiving forms of aerobic training. While enhancing recovery, aerobic cross-training can also lower the likelihood of injury by reducing the accumulated impact forces on your muscles, tendons, ligaments, and bones. Your weekly running mileage will decrease, but the other forms of aerobic training serve as a substitute for maintaining your fitness and enhancing your recovery.

Schedule recovery days after hard training days when your fatigue levels are highest. Your muscles’ resiliency is also at its lowest at this time, so you can reduce injury risk by doing low-impact aerobic cross-training, particularly if your muscles are stiff and sore. As an example, cross-training on Mondays after Sunday long runs is a great way to gain the benefits of increased blood flow through the muscles while decreasing your injury risk.

Chapter 3 discusses the best options for aerobic cross-training and suggested cross-training workouts. For many runners, one or two aerobic cross-training sessions strategically inserted in your training program each week can enhance recovery while providing variety and aerobic fitness benefits.

Longer-Term Recovery

So far we have looked at the role of recovery between hard workouts, but longer-term recovery is also important for getting the most out of your training and progressing toward your racing goals. An important consideration in planning training is the inclusion of recovery weeks and recovery blocks.

Recovery Weeks

Just as your body adapts best by following one or two hard days with one or two recovery days, you will progress most rapidly by following several hard training weeks with a recovery week. Training hard week after week can lead to accumulated fatigue and staleness. After several weeks of serious training, you need an easier week to refresh physically and mentally and provide time for muscle tissue repair. Most runners respond well to a cycle of two to four harder training weeks followed by a recovery week.

Recovery weeks allow your body to more completely adapt to the series of hard sessions you put in during your harder training weeks. One or two recovery days during your harder weeks does not provide sufficient time for full recovery, so the recovery week provides a positive boost to your adaptation to training. If you do not plan recovery weeks in your training program, they will eventually be dictated for you by low energy levels, injury, or illness.

Of course, you still run during a recovery week, just not as hard or as far. Schedule no more than 80 percent of your regular training volume during a recovery week, and avoid high-intensity workouts such as V over timeO₂max intervals or tempo runs. A short speed session, which requires little recovery, fits well in a recovery week to enhance race preparation. Long runs should also be no more than 80 percent of your normal distance, and avoid both uphills and downhills to let your muscles recover and repair. It also helps to replace one or more of your runs with cross-training. Stay mindful of lifestyle factors such as sleep and diet to gain the full benefit of your recovery weeks.

A mental component is important to recovery weeks as well. Many weeks and months of training can wear down the enthusiasm of even the hardiest runner, and a well-earned easier week provides renewed mental energy for the next string of harder weeks ahead.

Recovery Blocks

Earlier in this chapter we discussed the concept of mesocycles, which are training blocks lasting several weeks that focus your training toward a specific training objective. To progress optimally, periodically include a mesocycle focused on recovery in your training program. This will allow total recovery from the previous months of harder training. A recovery block of several weeks often fits well at the end of a long racing season. For many runners, this occurs in December after an autumn of racing and continues through the holiday period. If you focus your physical and mental energy toward a key goal race, a recovery block fits well afterward while you recharge your batteries and ponder your next challenge.

These more relaxed periods typically last from three to six weeks, but you may want to schedule a longer period over the winter. Some runners do not run at all during the first few weeks of a recovery block and substitute aerobic cross-training activities. During your recovery block your running should be free of the discipline that is required when you are in training. Relax and enjoy easy running and other activities and avoid adhering to a strict schedule. After your recovery block you should be fully recovered physically and mentally for more hard training to prepare for your next racing goal.

Cool Down to Enhance Recovery

One of the most underrated pieces of the recovery puzzle is cooling down after a run. The cool-down is the final phase of a V over timeO₂max workout, tempo run, or short speed session and the start of your recovery after racing. During a hard workout or race, your body makes many adjustments that allow you to run fast. The purpose of your cool-down is to help return your body to preexercise conditions. A thorough cool-down provides several benefits, such as reducing levels of adrenaline in your blood, reducing lactate levels more quickly, helping maintain flexibility for your next workout, and providing additional training mileage.

Adrenaline and noradrenaline (also known as epinephrine and norepinephrine) are the hormones responsible for the fight-or-flight response and they affect your body in multiple ways, including increasing heart rate and the force at which your heart contracts, increasing blood pressure, increasing your rate and depth of breathing, and increasing the rate at which your muscles break down glycogen. Adrenaline and noradrenaline levels in your blood increase rapidly during high-intensity exercise such as V over timeO₂max workouts, tempo runs, and races. Noradrenaline can take several hours to return to resting levels, while adrenaline levels decrease more rapidly. An active cool-down helps get these hormones out of your system more quickly.

As discussed in chapter 1, during high-intensity exercise, lactate accumulates in your muscles and blood. Lactic acid is not directly related to muscle soreness, but lowering its level in your muscles and bloodstream is still useful. A cool-down jog keeps blood flowing to your muscles, allowing lactate to move within and between muscles. During your cool-down, the muscles also use lactic acid as fuel.

An additional benefit of a cool-down jog is that it increases your training volume, providing a small but useful addition to your aerobic training. Over weeks and months, that extra training time adds to the positive adaptations of your aerobic system.

One thing cooling down will not help with is DOMS. This is because the muscle damage that causes DOMS occurs before the cool-down, and recent studies have found that the cool-down does not alter the inflammatory and healing process of the muscles (Law and Herbert 2007).

At the end of a race or hard workout, keep moving to prevent blood pooling in your legs, which can lead to reduced blood pressure and dizziness. It is helpful to take in carbohydrate before starting your cool-down. By taking a gel or recovery bar and carbohydrate drink soon after a tough workout or race, you will help maintain your blood sugar level and initiate the carbohydrate restocking process and you may reduce temporary immune system suppression.

Your cool-down after races of 5K through the half marathon should start with easy running for 10 to 20 minutes. Your muscles will use accumulated lactate as fuel, and your body will reduce levels of adrenaline during this time. Just trot along at a comfortable, enjoyable pace.

Stretching is the other useful part of a cool-down routine. After running, your muscles are warm and have good blood flow, which allows you to stretch with less risk of injury. A thorough cool-down should include gently stretching the major muscle groups in your back and lower body. Without consistent stretching, running muscles are likely to progressively tighten over time, leading to reduced stride length. Postrun stretches should be held for 20 to 30 seconds. In 15 minutes, you can complete about 25 stretches, which will allow you to stretch each of the major muscle groups in your legs, hips, and back two or three times. A complete stretching routine can be found in chapter 3.

Postrun Recovery

After training or racing, you need to replace fluid, restock your glycogen stores, and provide the necessary nutrients for muscle repair and adaptation to training. To recover optimally, your fluid intake in the hours after training should make up for the fluid lost as sweat during training. Runners and other athletes often do not drink enough to replace lost fluid. A good way to minimize these loses is to have fluids on hand when you’re training in the heat or working out at a high intensity level. Studies have found that including sodium in recovery drinks leads to athletes drinking more and also retaining more of the fluid because less is lost as urine (Burke and Deakin 2010; Eberle 2014).

Eating and drinking carbohydrate as soon as is practical after running enhance replenishment of your glycogen stores. Glycogen reloading is greatly increased for the first 30 to 60 minutes after exercise and remains moderately higher for up to 6 hours. Consuming 50 to 100 grams (representing 200 to 400 calories) of carbohydrate within an hour of finishing your run will kick-start the replenishment process. Another 50 to 100 grams of carbohydrate in the next hour will also help to maximize glycogen replacement. Glycogen replenishment and overall recovery are also enhanced by taking in a moderate amount of protein (e.g., 15 to 25 grams) with the carbohydrate. Protein also plays a key role in tissue repair and synthesis of new protein by the body. Foods with a high glycemic index are best during the first 2 hours after exercise and should be followed by a high-carbohydrate meal within 5 to 6 hours of completing the run. Nutritional considerations for runners, including more information on eating for recovery, are covered in chapter 4.

Techniques to Speed Recovery

In addition to getting your training and lifestyle right, several techniques can help speed your recovery from training and racing. In this section we review the benefits of cold-water immersion and contrast water therapy, massage therapy, and compression clothing.

Cold-Water Immersion and Contrast Water Therapy

Runners and other athletes around the world use cold-water immersion and contrast water therapy to speed recovery. As the name implies, cold-water immersion consists of submerging your body in cold water (which feels great when you get out). During contrast water therapy you submerge your body alternately in hot and cold water.

While many runners report that they feel better after cold-water immersion or contrast water therapy, the benefits on recovery are still being investigated. Some studies have found improvements in muscle soreness, range of motion, muscle function, biking or running performance, and other recovery factors; while others have found no improvement (Burgess and Lambert 2010b; Hing et al. 2008; Poppendieck et al. 2013; Versey, Halson, and Dawson 2012).

Cold-water immersion and contrast water therapy are most effective within 20 minutes of finishing a run. To have a positive effect on recovery, it appears that you must be in the cold water long enough to lower the temperature within your muscles. Bolting out of the cold water after a minute is less effective than gritting your teeth and staying in longer.

Cold-Water Immersion and Ice Baths

To get the most out of a cold-water bath or river soak, the water temperature should be 55 to 60 degrees Fahrenheit (12-15 °C). Water draws heat away from your body more efficiently than air does, so this will feel very cold when you first get in. Try to stay in the cold water for at least 5 minutes but not more than 15. Being submerged to the shoulders is reportedly more effective than just to the hips or waist. A practical approach is to fill a bathtub with water and put in one to two bags of ice from a gas station or supermarket. A more scenic approach is a postrun soak in a cold river or in the chilly oceans of New England and the Pacific Northwest.

Contrast Water Therapy

This is more logistically complicated than cold-water immersion because you alternately submerge yourself in hot and then cold water. The hot water is typically about 95 to 105 degrees Fahrenheit (35-40 °C); the cold water should be between 50 and 60 degrees Fahrenheit. You should stay in the cold water about twice as long as in the hot water. A typical protocol is to spend 2 to 3 minutes in cold water followed by 1 to 2 minutes in the hot water, repeated three times. Athletes often finish with cold water on a hot day and hot water in the winter. If you do not have access to two tubs, a more convenient (but likely not quite as effective) option is to fill a bathtub with cold water and ice, and alternate 2 to 3 minutes in the tub with 1 to 2 minutes in a hot shower.

Massage Therapy

Many professional runners and other athletes use massage therapy to enhance recovery from training, mentally relax, and prevent injury. Most top-level runners have massages on their legs and backs once or twice per week. Because the muscles feel fatigued for several hours afterward, massage is typically done after training, and runners avoid a deep massage the day before a hard workout or race.

The effects of massage on recovery are still largely unproven, but running and coaching experience suggests that there is a benefit. Massage improves blood flow to the massaged area, increases muscle relaxation, and enhances flexibility of the muscles and surrounding connective tissue. Specific types of massage can also be used to break down scar tissue from previous injuries. In addition to increasing relaxation, the greatest benefit of massage may be in identifying tight or sore muscles and tendons before they become injured, and treating them accordingly.

Some of the more interesting massage research has been done on horses, which eliminates the placebo effect. After massage, horses have been found to have increased range of motion and stride length during running, which is advantageous if the same phenomenon occurs with human runners (Wilson and Copeland 2003).

Many types of massage therapy are available. Massage therapists who are members of the American Massage Therapy Association have met a variety of professional standards, which provides a level of confidence in their capability. Most of the 50 states require licensing for practitioners to be able to call themselves a massage therapist. The recommendation of experienced runners is a useful way to select a massage therapist who understands runners’ bodies.

In addition to massage from a professional massage therapist, self-massage can be effective on tight muscles that are easy to reach, such as the quadriceps, calf muscles, and muscles in your feet. A variety of devices assist with self-massage, including foam body rollers, massage balls, and the Stick. The Stick is a plastic self-massage device that stretches and compresses your muscles and is popular with runners.

Getting the Most From Your Warm-Up Routine

Warming up your muscles and cardiovascular system before launching into a hard effort will help you get the most out of a V over timeO₂max workout, tempo run, or short speed session. Because your body is better prepared to handle the workout, a good warm-up may also reduce the time required for recovery after the workout.

A warm-up helps prepare your body to run hard. When you accelerate to V over timeO₂max pace at the start of a workout, the physiological demands on your body increase rapidly. In the transition from standing around to running hard, your heart pumps five to six times more blood, and your oxygen consumption increases up to 15 times. If you do not take the time to warm up, you put extra stress on your heart as well as your muscles and tendons.

Warming up prepares your cardiovascular system and energy systems for high-intensity running by increasing heart rate, the depth and rate of breathing, and blood flow to the working muscles and by activating enzymes that speed aerobic energy production. With your aerobic system primed for the effort ahead, your muscles also produce less lactate at the start of the workout.

The other benefit of a thorough warm-up is an increase in muscle temperature. Running at a moderate pace before a workout or race warms up your muscles, making them more pliant. This reduces your injury risk. Warming up also results in a better workout because you do not waste the first interval or the start of your tempo run building up to the required effort. Studies have found that as little as 10 minutes of warm-up results in a reduction in DOMS in the days after high-intensity exercise. This is believed to be caused by increasing the temperature of the muscles, which improves their flexibility and reduces damage from overstretching muscle fibers (Law and Herbert 2007; Olsen et al. 2012).

The thoroughness of your warm-up will vary depending on whether you are preparing for a workout or a race, but the same three steps apply:

Run for 10 to 20 minutes. Start easily, and progressively increase your effort to about lactate threshold pace for the last few minutes. The heat produced by your muscles adds to your body’s heat load, so you should reduce the length of your warm-up on a hot day.

Stretch and perform running drills. Stretching and running drills prepare your muscles for the longer stride length and the eccentric contractions of running fast. Allow at least 10 minutes for this before a workout or 15 minutes before a race. Most of your prerace stretching should be dynamic. These stretches use gentle movements to take a muscle through its natural range of motion. Dynamic stretching is preferred before a workout because evidence suggests that prolonged static stretching (in which you hold a stationary stretch) may reduce muscle strength for a short time. If you use static stretching, limit it to 2 or 3 repetitions per muscle group and do not hold your stretches for more than 15 seconds. Recommended stretching routines and running drills are discussed in chapter 3.

Run for a few more minutes. Follow this easy running with several 100-meter strides up to race pace or the fastest pace of the ensuing workout. Some runners like to extend one of their accelerations to 30 seconds or so. When warming up before a race, the shorter the race, the greater the stress on the body, and the more thorough your warm-up should be.

Before a race, you will work additional factors into your warm-up routine, such as pinning on your race number, standing in line for the toilet, and getting to the starting line. Try to time your warm-up so that you feel ready to race about 5 minutes before the start. Keep moving during those last few minutes. If the weather is cold, try to keep a hat and long-sleeve top on as close to the start as you can to retain body heat. Ensure that you have enough time to warm up well, but do not start your warm-up so early that you complete it too long before the start of the race, thereby losing some of the warm-up’s benefits by the time the gun fires. For most runners, 45 minutes for a prerace warm-up is about right.

Importance of Sleep for Recovery

Sleep may be the most essential factor in recovery for runners, yet in our busy lives, the importance of sleep is often overlooked. Serious training greatly increases the need for quality sleep. At the same time, stressful lifestyles lead to reduced time for sleep and reduced quality of sleep. Over time, this can lead to reduced recovery and impaired running performance. It may also contribute to overtraining. An acute sleep debt from a few days of less-than-optimal rest can be made up relatively quickly, but many people’s lifestyle leads to chronic sleep debts.

Sleep deprivation is linked to reduced immune system function. Hormones that are released during sleep play a role in keeping the immune system working at optimal levels. A lack of sleep can limit the synthesis of protein for muscle repair and make runners more susceptible to infections. The secretion of growth hormone and testosterone, a key role in tissue repair and recovery, increases during sleep.

Because a variety of recovery functions occur during sleep, it is important for both your physical and mental health. Of the two types of sleep, REM (short for rapid eye movement) sleep is most important for mental processes and cognitive function. For athletes, REM sleep is particularly important when trying to learn new motor skills, such as running drills. Non-REM sleep, which is divided into four phases, is most important for physical recovery, growth, and repair.

Caffeine and alcohol are both enemies of high-quality sleep. Consuming caffeine can make it difficult to fall asleep and lead to a restless night, particularly for caffeine-sensitive people who ingest it in the late afternoon or evening. One drink containing alcohol in the evening is not a problem, but overindulgence reduces both the quantity and quality of sleep.

The body and mind love routine, and a standard winding-down regimen can help send the right signals to your mind and body that it is time to sleep. Try to get in a pattern in which you go to bed at close to the same time each night. Here are a few hints to help you drift off to sleep: Avoid bright lights before going to bed, keep your bedroom slightly cool, do not watch television in bed, and avoid computers and other electronic devices before bedtime. Reading a relaxing book in bed can help you unwind and prepare to sleep.

Most adults need at least 7 hours of sleep per night, and if you are training hard, you may need more. Increased intensity and duration of training stimulates the parasympathetic nervous system and often leads to increased sleepiness at night and a longer night’s sleep. Avoid running close to bedtime, however, because stimulating the sympathetic nervous system makes it harder to fall asleep.

When you have an important race coming up, try to catch up on sleep well in advance. You cannot make up for weeks of sleep debt the night before a race, and if you try, you will likely find yourself groggy on race day. If you sleep well most of the time, you do not have to worry about jitters the night before a race because one restless night’s sleep will not affect your performance.

If you cannot get enough sleep at night, napping can help make up the deficit. Elite athletes routinely take naps after their key training sessions to promote recovery. Although probably not as practical if you have a full-time job, even short naps can benefit in the short term. A 20-minute nap has been shown to improve cognitive function, motor function, and sprint performance (Venter 2012). It is best to get your full quota of sleep at night, but if you need more, a nap can leave you feeling refreshed. Avoid napping late in the afternoon, which can interfere with nighttime sleep.

Overtraining and Underrecovery

Much has been written about overtraining for runners, and much of that information is misleading. Each runner has an individual threshold for positive adaptation to the stress of training. The day-to-day fatigue of hard training is usually well below your individual threshold and easily resolved by one or two days of easier recovery training.

When you put too many hard days of training too close together without enough recovery, overreaching can occur. Overreaching is simply a temporary overwhelming of your body’s ability to recover and positively adapt to training. It can also be termed underrecovery. The fatigue and lack of recovery typically develop over a few weeks.

In addition to fatigue, the symptoms of overreaching often include

increased general muscle soreness,

reduced sleep quality,

temporary immune system suppression,

irritability,

reduced maximal heart rate,

loss of enthusiasm for training and competition,

reduced appetite, and

mood disturbances.

Runners also experience an increased sense of exertion at a given training pace (i.e., everything feels harder than usual) during overreaching.

One to two easier weeks of training are typically all that is required to overcome overreaching and return to below your individual threshold. When you correct the underrecovery, your training is back in balance and the positive cycle of stress, recovery, and improvement can continue.

One factor in overreaching may be glycogen depletion, which can be resolved by a few days of reduced training and increased carbohydrate intake. Runners who have several of the symptoms of overreaching may actually have low iron levels, which can be detected by a simple blood test. Iron and other nutrients critical for maintaining training balance are discussed in chapter 4.

A more serious condition for runners is overtraining. This can occur when you ignore the symptoms of overreaching and continue relentless training. It is unclear how long overreaching must occur or what specific triggers cause the more persistent overtraining. Likely factors include the training history of the athlete; the recent intensity, volume, and monotony of training; the strength of the athlete’s immune system; various lifestyle factors; and how the athlete responds mentally to stress.

Overtraining is associated with a decrease in running performance over many weeks or months. The symptoms of overtraining may include all of the symptoms listed earlier for overreaching. Overtraining typically includes more of the symptoms than overreaching and those symptoms remain over a long period with little improvement. Overtraining is more likely to involve altered hormone levels and sustained immune system suppression compared to overreaching. The central governor model (see sidebar) of fatigue may explain how the brain evaluates many stress factors and sends signals to reduce performance levels until the body fully recovers.

If you have several of the symptoms of overtraining and those symptoms have persisted for several weeks, you should back off both the intensity and volume of your training. Take several days completely off from training and give yourself three recovery weeks in a row (see guidelines for recovery weeks earlier in this chapter). Ensure you are eating enough carbohydrate and getting adequate sleep during that time. If your energy levels are not close to normal after three weeks, see your doctor.

Does Your Brain Limit Your Running Performance?

What if it were not our bodies but our minds that dictate how fast we can run during a workout or race? According to South African professor Tim Noakes, one of the world’s leading exercise physiologists and an expert on long-distance running, that may be precisely the case. Over the past decade, Noakes has developed the central governor model (CGM) to explain the limiting factors during exercise performance (Noakes 2007, 2011).

According to this model, the brain regulates the power output of the muscles by reducing the recruitment of muscle fibers to prevent the body (and brain) from harm. It does this by taking into account “the athlete’s physiological state at the start of exercise; the anticipated distance or duration of the anticipated exercise bout; the degree of previous experience the athlete has, especially in the activity that is being undertaken; the athlete’s level of motivation; and the athlete’s level of self-belief, among many other possible factors” (Noakes 2011, pp. 26-27).

Like a car’s diagnostic computer, Noakes explains that during a race or workout, continuous feedback between the major organs and muscles informs the brain of how much heat you’ve built up, your fuel reserves, your hydration level, and a variety of other factors. The brain establishes and adjusts the allowable pace based on this feedback. Fatigue, then, is the sensation caused by the brain to keep us at a safe level of exercise. The CGM cannot be directly overridden by conscious control, though Noakes does include motivation and self-belief as two of the factors involved.

There is great merit to the CGM in recognizing the role of the brain in running performance. Currently, the CGM does not provide clear insights on how to prescribe running training to improve race performance, but that knowledge should evolve in the coming years.

The CGM has implications for the concept of overtraining, which, as discussed in this chapter, seems to involve multiple factors and is therefore difficult to predict and prevent. The reductions in motivation and performance that we associate with overtraining may be caused by the brain’s diagnostic computer sending signals to back off until the body fully recovers and can safely train hard again.

A key lesson from the CGM may be to use even pacing in races because the sudden spike in intensity from going out too hard may signal the central governor that the stress is too intense to maintain, causing it to overcorrect. Another lesson may be to avoid extreme conditions such as very hot races, where the brain may add a further protective margin against future harm. It also seems logical under the CGM to take time to gradually acclimatize to heat, humidity, or altitude before running intensely in those environments.

On the other hand, it may be possible for runners to gradually increase the risks that the brain allows the body to take by approaching their current limits but taking care to not exceed them. This is a relatively new area of inquiry and, to date, no studies have been conducted to tease out how the brain’s limits could be modified to allow enhanced running performance. Until more is known about the implications of the CGM for running training, the best we can do is reflect on its potential and be more mindful of the brain’s effect on performance.

Monitoring Your Recovery

There is no perfect way to assess when your body is recovered and ready for the next hard workout. By recording a few simple measures in a training diary each day, however, you can learn more about how your body responds to different combinations of training and recovery. By checking how the patterns in the following measures relate to your running performance, you will be better able to fine-tune your training and lifestyle.

Quality and Hours of Sleep

As we discussed earlier in this chapter, a reduction in sleep quality or quantity can have a negative impact on your ability to adapt positively to training. It is useful to monitor your sleep patterns by assessing the quality of your sleep on a scale from 1 (poor) to 10 (excellent) and to record how long you sleep at night. If your sleep quality or duration is reduced for more than three days in a row, you should consider modifying your training and reflect on your overall stress levels.

Weight

Your weight provides information about your energy balance and an indication of your hydration level. For the best day-to-day comparison, weigh yourself at the same time of day, preferably in the morning. Day-to-day variations of a couple of pounds are often caused by dehydration. Weight loss over a longer period indicates your energy intake is not balanced and, if you are not reducing weight on purpose, may be a sign of overtraining.

Energy Level

Your energy level is one of the most useful indicators of your recovery from training. Assess your energy level each day on a scale from 1 (almost dead) to 10 (high). Low energy levels may be caused by training hard too many days or weeks in a row, inadequate carbohydrate intake, dehydration, low iron levels, illness, lack of sleep, or other life stresses.

Waking Heart Rate

Your heart rate when you first wake up in the morning provides an indication of how you are recovering from training. If your waking heart rate is more than 5 beats per minute higher than usual for two or more days in a row, then you may be overtired from training. It can also be an early warning sign of illness. Check your heart rate as soon as you can after waking up because it typically increases by about 10 beats per minute when you get out of bed. This measure is useful when considered in combination with other measures but should not be relied on in isolation because a variety of factors can influence resting heart rate.

Diet Quality

Your daily food choices affect your energy levels and recovery. Evaluate the overall quality of your diet each day, including your carbohydrate and protein intake, and record foods that you feel negatively affect your training. Assessing the quality of your diet in this way will serve as a daily reminder to eat the right foods for training.

Hydration Level

Dehydration has a negative effect on your running performance and delays recovery from training. Your daily weight and the color of your urine (clear urine indicates you are well hydrated) provide an indication of your hydration level. Hydration is discussed in more detail in chapter 4.

Muscle Soreness

Your level of general muscle soreness provides another indication of how well you are recovering from training. An increase in muscle soreness as the result of a specific hard workout or a race (particularly a race with downhills, which leads to DOMS) is to be expected, but an increase in general muscle soreness that lasts more than a few days may indicate that you are inadequately recovered. Rate your general muscle soreness daily on a scale from 1 (low) to 10 (excruciating) to provide insight into your recovery status.

Heat Stress

Training in hot and humid conditions requires more attention to recovery than in cooler conditions because of the effects of increases in core temperature and dehydration. The higher the intensity of training, the more heat your muscles generate and the greater the added stress from heat and humidity. Note how your body responds to hot and humid weather and try to avoid extreme conditions by training at the coolest time of the day.

Technology Solutions for Runners: Compression Clothing

Compression apparel for runners, including socks, leggings, and tights, has been available for over 10 years, and many professional runners such as Chris Solinsky, Paula Radcliffe, and Shannon Rowbury use them during and after training to enhance recovery. These garments have become increasingly popular with the general running population.

Although the scientific evidence for the effects of compression apparel is mixed, several studies have found small but positive benefits from wearing compression clothing during training, including time to exhaustion and time trial performance up to an hour (Barnett 2006; Born, Sperlich, and Holmberg 2013). The evidence is somewhat stronger for recovery after training, with moderate benefits found for recovery of maximal strength and power and reductions in muscle swelling and DOMS (Barnett 2006; Born, Sperlich, and Holmberg 2013). It is not clear how long compression apparel should be worn to be most effective for recovery. Some runners wear compression tights or compression socks for an hour or two after hard training or racing; others wear them overnight or for as long as 48 hours after a race.

To be effective, compression apparel must apply graduated pressure, with the greatest pressure at the foot and ankle and decreasing gradually farther up the leg and thigh. If you plan to purchase compression apparel, make sure it provides graduated pressure.

This is still a relatively new area of research, so knowledge of the benefits of compression clothing will continue to evolve. One benefit that is clear is that compression socks, leggings, and tights are useful for long flights, reducing swollen ankles and helping you feel better when you get to your destination and head out for a run.

In addition to balancing your running training and recovery to gain the greatest positive adaptations, other physical activities can help improve your performance. In the next chapter, we’ll look at how supplementary training such as weight training, stretching, plyometrics, and aerobic cross-training can make you a stronger, healthier, and faster runner and also provide options for staying in shape if your training is interrupted by an injury.

Chapter 10
Training for 8K and 10K Races

The workouts in this chapter prepare you to race your best at 8K and 10K. Most well-trained runners race these distances between V over timeO₂max pace and lactate threshold (LT) pace. The primary focus of the schedules is race preparation through V over timeO₂max workouts, LT interval sessions, and two tune-up races. Secondary priorities include increasing your long runs and overall mileage and improving your speed.

Twelve-week training schedules are provided for low-, medium-, and high-mileage runners. Twelve weeks is enough time to stimulate positive adaptations to training that will improve your 8K and 10K performance, but not so long that you lose focus on your goal. If you do not have 12 weeks to devote to preparing for your goal race, you can still benefit by joining one of the schedules a minimum of eight weeks before your race. Each schedule also includes a recovery week after your goal race focused on speeding recovery and getting ready to prepare for your next racing challenge.

Reading the Schedules

Although the training schedules list what you should do each day, at times other life commitments or Mother Nature will get in the way and you will not be able do a workout on the recommended day. When you need to juggle days in the schedule, do not try to make up for lost time by jamming in several hard days in a row. Just try to make sure to fit in the highest training priority for the week. By following the principles in chapters 1 and 2, you will be able to adjust the training schedules to meet your changed needs.

We have tried to provide enough information in the schedules so that you know how to do each workout. If you find it difficult to understand a workout in one of the schedules, refer to chapter 7, which explains how to do each type of run (endurance, lactate threshold, V over timeO₂max, speed, race pace, general aerobic, recovery, and tune-up races), including the intensity of the run, how much to warm up, and the amount of recovery between hard efforts. Chapter 1 also explains the physiology behind each type of training.

Following the Schedules

Each row in the schedules outlines a week’s training. Looking across the row, you can quickly see the pattern of hard work and recovery within the week. The left-hand column shows the number of weeks until your goal race. Looking down the columns shows how the various types of workouts progress as you get closer to your goal race. As your training and fitness progress over the 12 weeks, you should adjust your workout paces accordingly. Daily and weekly mileage is presented in both miles and kilometers.

For each day we have included the category of training (e.g., V over timeO₂max) as well as the specific workout. For example, in the schedule for 30 to 42 miles per week, on Friday of the first week (11 weeks to goal race) is a lactate threshold run. The run totals 7 miles (11 km) and during the run you do 3 repetitions of 8 minutes between your LT pace and 10 seconds per mile faster than LT pace and jog 3 minutes between efforts. If aspects of the schedules or workouts are unclear to you, please refer to the detailed explanations in chapter 7.

If your goal race includes significant hills or covers rolling terrain, include hills in your training so you are prepared to meet the specific challenges you will encounter on race day. For your endurance runs and general aerobic runs, try to choose courses that mimic the hill profile of the race course. You can also adjust some of your lactate threshold sessions by running LT hill workouts as described in chapters 1 and 7. To prepare for hilly races, replace the lactate threshold sessions scheduled 10 weeks and 6 weeks from the goal race with LT hills. Similarly, replace the V over timeO₂max workout 3 weeks from your goal race with 6 or 7 repetitions of 3 minutes uphill. These adjustments will prepare you to race strongly over hilly terrain.

Each training schedule includes 5K tune-up races four weeks and two weeks before your goal race. Tune-up races are less important races that help prepare you for your goal race and are explained in more detail in chapter 7. If you run tune-up races at other times during your build-up, adjust your workouts accordingly. Even though these races are secondary to the end-of-season goal, you still need several days of general aerobic or recovery runs beforehand to ensure you don’t go into the race too fatigued.

The schedules list your 8K or 10K goal race on Saturday. If your race is on Sunday, simply add a general aerobic run on Wednesday of race week and shift the remaining runs one day forward. This simple adjustment will tailor the schedule for your Sunday race.

Racing Strategies

Most well-trained athletes run 8K to 10K races between V over timeO₂max pace and lactate threshold (LT) pace. Starting the race too fast will put you further above lactate threshold and you will most likely pay for that enthusiasm later in the race. Based on your race pace in previous races from 5K to 10K, estimate the pace that you can reasonably hold for your 8K or 10K goal race and try to get on pace during the first mile. Then stay as close to that pace as possible throughout the race. The pace chart in appendix A can guide you in running even splits at your goal pace. If you have trained hard and tapered well, with even pacing you may feel like you are holding back a bit during the first couple of miles. This pacing strategy will put you in good stead for your best performance, and you will enjoy passing other runners late in the race who were more reckless in the early miles.

Shalane Flanagan

victah@photorun.net

PRs: 5,000 meters 14:44, 10,000 meters 30:22, half marathon 1:08:31, marathon 2:21:14

2008 Olympic bronze medalist and American record holder at 10,000 meters; bronze medalist at 2011 World Cross Country Championships; 19-time U.S. champion on roads, track, and cross country

Olympic medal? Check. World cross country medal? She has one of those as well. Able to transition seamlessly between the mile and marathon? Yep, Shalane Flanagan has been one of the best Americans at each of these events and every one in between.

That singular blend of endurance and speed has made Flanagan the best American distance runner of her generation. That was on fine display at the Beijing Olympics, where Flanagan held on to a blistering early pace en route to an Olympic bronze medal for 10,000 meters and an American-record time of 30:22.

Making that race even more spectacular was the fact that Flanagan had fallen violently ill several days before the race. Unable to keep down food, Flanagan was forced to change her mindset from winning a medal to just getting out of bed. With that change came an epiphany of sorts. “When I actually got to the start line I was just grateful to be there,” she says. “Any pressure or expectation that I would have placed on myself vanished. I ran completely free. When I won the bronze medal it taught me that things don't have to be perfect to achieve greatness and that anything can happen.”

Flanagan had already experienced plenty of success before Beijing, going from a prep phenom in Marblehead, Massachusetts, to a two-time NCAA cross country champion at the University of North Carolina. In fact, she made her first Olympic team in the 5,000 meters while still an undergrad. Since then she has been unafraid to step outside of her comfort zone, testing her limits in longer road races while still mixing it up on the track. It is on the roads now where Flanagan believes she has the greatest chance for continued success, even if that takes more of a physical toll.

“When I went to the marathon, my training changed drastically,” she says. “I went from 70 to 80 miles (113-129 km) a week in single runs to 95 to 120 (153-193 km). It was a bit of a shock to the system, but I felt myself get much stronger and adapt. The training we do (under coach Jerry Schumacher) has a delayed-gratification approach. We build up a monster base of endurance, and this is the staple to our program because it allows us to compete at a high level consistently.”

This shift in focus doesn’t mean Flanagan has lost her speed. After placing 10th overall at the London Olympics marathon, Flanagan rebounded with U.S. titles in cross country (8K) and the 10,000 meters in 2013 (with a fourth-place finish at the Boston Marathon sandwiched between). The strength she has gained from marathon training and her experience at the Beijing Olympics have given her the confidence to challenge almost any runner at any distance at any time.

“I now go into races saying to myself, ‘Why not me? Why can't I win the race?’ It’s always possible. I focus on my efforts knowing I can't control the outcome. But sometimes things align and it’s your day.”

After the Race

After races of 8K to 10K, you need about a week to fully recover. Each of the schedules includes a week after your goal race for recovery and the transition into full training for your next race. During the recovery week, the running is easy to allow your muscles to recover and loosen up from your supreme race effort. The only effort is a set of strides on Saturday to stretch your legs out and help them feel normal again.

Continuing Your Season

After completing your goal race, the question is what to do next. While some runners look forward to a period of downtime or a return to base work after a big race, others are eager to get back racing on the roads almost immediately. After 12 weeks of diligent training, you are very fit and can continue to race successfully over a range of distances. For many, this is a great opportunity to race again at distances from 5K through 10K and to show your fitness in longer races as well. With careful planning, you can repeatedly race at close to your best. Appendix B shows equivalent race performances from 5K through the half marathon to help you compare performances between race distances and set goals for your upcoming races. The following guidelines will assist you in repeatedly racing successfully:

Select your races wisely.

Prepare specifically for your next race.

Taper just enough for each race.

Recover quickly from each race.

Maintain your aerobic base.

Know when you have had enough.

1. Select Your Races Wisely

In choosing your races, you need to balance the desire to race frequently with your passion to race well. Too much racing and too little training can quickly compromise your performances. When you select your races, try to cluster two or three races together with several weeks for training between clusters. This will provide plenty of racing opportunities but also allow adequate training time between clusters. For example, you could race a 5K, 10K, and 15K in close succession and then devote three or four weeks to training to top up your aerobic base with higher mileage and longer endurance runs. By alternating clusters of races with several weeks of solid training, you can race frequently but also maintain your fitness across a long racing season.

2. Prepare Specifically for Your Next Race

The specific preparation required for your next race depends on its distance and the emphasis of your recent training. Having just raced an 8K or 10K, you have a highly developed V over timeO₂max and lactate threshold. If your next race is 5K through 10 miles, you are ready to race again right away. On the other hand, if you are moving up to a half marathon, you need to emphasize longer runs for several weeks to lift your race-specific fitness for that distance. You can also simply jump into one of the training schedules for the half marathon.

3. Taper Just Enough for Each Race

As we saw in chapter 6, a thorough taper allows your body to fully recover so you can race your best. Too many thorough tapers too close together, however, can lead to a loss of fitness during the course of your racing season. To race optimally over multiple races, you need to abbreviate your taper for all but the most important races. Chapter 6 describes a four-day mini-taper for less important races and a one-week taper for moderately important races. Make sure to save the full two-week taper for a few key races per year.

4. Recover Quickly From Each Race

To repeatedly race successfully you will benefit from learning to recover quickly from your races so you can return to full training quickly. One key to recovering quickly is to hold back during the first three days after your race when your muscles and tendons are stiff and least resilient. After three days, if you do not have any particularly tight muscles threatening to become an injury, you can start to safely increase your mileage. Other suggestions for speeding recovery are provided in chapter 2. How quickly to ramp up your training depends on the distance you have raced, with longer races requiring longer recovery before you get back to full training.

5. Maintain Your Aerobic Base

Arguably the most important factor to racing repeatedly at a high level across a long racing season is to maintain your aerobic base. When you taper, race, and recover repeatedly, your mileage begins to slip. This is not a problem for one or two races, but across several races you may find that your training volume has been reduced for a prolonged period and your aerobic fitness is eroding.

To avoid losing your aerobic base and the associated reduction in racing performance, you need to find creative ways to maintain your training mileage between races. The following are strategies for maintaining mileage during your racing season:

Increase the duration of your warm-up and cool-down before and after V over timeO₂max workouts, lactate threshold sessions, speed workouts, and races.

Add a few miles to your endurance runs and general aerobic runs.

Add an easy recovery run on days with a V over timeO₂max workout or speed session.

6. Know When You Have Had Enough

The final consideration in designing your racing schedule is maintaining your hunger to race. Racing too often eventually leads to a lack of desire and lackluster performances. Only you can judge when another race is one too many.

Training Schedules for 8K and 10K Races

Three training schedules are provided to prepare you to race your best at 8K or 10K. Each training schedule is twelve weeks in duration. Simply select the schedule that starts closest to your current training mileage.

Training for Races of 8K to 10K: 30 to 42 Miles per Week

This schedule is for runners who have been training 25 to 35 miles per week. If you have been running fewer than 25 miles per week, you should follow the base-training schedule in chapter 8 for building up to 30 miles per week before attempting this schedule. The schedule starts at 30 miles per week and gradually builds up to 42 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Training for Races of 8K to 10K: 45 to 57 Miles per Week

This schedule is for runners who have been training 40 to 50 miles per week. If you have been running fewer than 40 miles per week, follow the base-training schedule in chapter 8 for building up to 45 miles per week before attempting this schedule. This schedule starts at 45 miles per week and gradually builds up to 57 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Training for Races of 8K to 10K: 60 to 76 Miles per Week

This schedule is for runners who have been training 55 to 65 miles per week. If you have been running fewer than 55 miles per week, follow the base-training schedule in chapter 8 for building up to 60 miles per week before attempting this schedule. This schedule starts at 60 miles per week and gradually builds up to 76 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Chapter 4
The Well-Fed Runner’s Diet

As a runner, you put high demands on your body to perform in training and races. The content and quality of your diet are more important for you than for your sedentary friends. Your energy requirements are high and you no doubt make your nonrunning friends jealous as you tuck into your third plate of pasta. You also need more protein to repair damaged muscle fibers (and for many other functions) and have to replenish the fluid lost during your daily training sessions. In this chapter, we discuss your dietary requirements as a runner and how to tailor your diet to maximize your running performance.

Carbohydrate: The Main Fuel Source for Distance Running

Carbohydrate is the main fuel source during training and for races of 5K through the half marathon. During running, your body burns a mixture of carbohydrate and fat. A small amount of energy is also provided by protein. The faster you run, the higher the proportion of carbohydrate your body uses. For example, you use almost exclusively carbohydrate at V over timeO₂max pace and about 40 percent fat during a slow recovery run.

Your body stores carbohydrate in the form of glycogen in your muscles and liver, which is broken down to glucose to provide energy. The body can store only a limited amount of glycogen, compared to a relatively unlimited supply of fat. Because fat metabolism uses more oxygen per calorie released than carbohydrate does, you cannot maintain as fast a pace while burning only fat.

Several adaptations occur with training that help your glycogen stores to last longer. First, depleting your glycogen stores during training stimulates your body to store more glycogen so it takes longer to run low in the future. Second, with improved aerobic fitness, your body uses relatively more fat at a given pace. This adaptation occurs gradually over months of training and helps your glycogen stores go further. Third, as your glycogen stores become depleted during a run, your body conserves what's left by relying more on fat.

How Much Carbohydrate Do You Need?

Managing your carbohydrate intake requires eating carbohydrate-rich foods to store glycogen before training or racing, taking in carbohydrate drinks during, and replenishing glycogen stores afterward. How much carbohydrate you need to consume depends on your training load and body size.

Table 4.1 summarizes approximate daily carbohydrate requirements based on training time and body weight. As shown in the table, if you run an hour to an hour and a half per day, you should consume approximately 7 to 8.5 grams of carbohydrate per kilogram (3.2-3.9 g/lb) of body weight per day.

As an example, say Molly runs 65 miles per week and weighs 121 pounds (55 kg). Her average daily training time is about 75 minutes. Molly’s daily carbohydrate requirement for training and other energy needs is approximately 385 to 465 grams (55 kg × 7-8.5 g/kg). Each gram of carbohydrate supplies 4 calories, so she consumes about 1,540 to 1,860 calories of carbohydrate per day.

Glycogen Loading

For races over 90 minutes, your glycogen stores can run low toward the end of the race unless you make an effort to top them up in advance. You can increase your glycogen stores before the race by tapering your training and eating a high-carbohydrate diet during the three days before the race. If you do a good job of glycogen loading, you can store about 2,000 to 2,500 calories of glycogen in your muscles and liver, which is more than enough to complete a half marathon.

Glycogen loading is also useful before runs of 90 minutes or longer. Running an easier training session and stocking up on carbohydrate the day before will help ensure that you feel strong throughout your long run, which will give you increased confidence for racing.

You should expect to gain a few pounds when you carbo-load because your body stores water along with the glycogen. The added weight is unavoidable and should be viewed as an indication that you have done a good job of glycogen loading.

Can Runners Eat Like Cavemen?

High in fat. Low in carbohydrate. It sounds like a recipe for running disaster, but an increasing number of runners are being drawn to the paleo diet. Based on the presumed eating patterns of our hunter–gatherer ancestors, the paleo diet emphasizes dining on foods that would have been available before the agricultural revolution. This means a heavy dose of unprocessed (and, when possible, organic) meats, eggs, fruits, root vegetables, seeds, and nuts. Strict paleo adherents abstain from processed meats, grains, dairy products, legumes, starches like corn and potatoes, and all processed foods like cookies, crackers, and ice cream.

Although it may appear extreme to our modern eyes, the paleo diet’s emphasis on fresh produce and unrefined food products echoes what many nutritionists have been espousing for years. Its regimented nature also ensures that most paleo dieters consume a high volume of nutritious food each day. For people who are gluten intolerant or gluten sensitive, this method of eating may provide relief. Some studies have also shown the paleo diet to be effective in lowering blood pressure and stabilizing blood sugar levels (Frassetto et al. 2009), although others have shown a rise in LDL (known as bad) cholesterol levels (Smith et al. 2014).

More than half the calories in the paleo diet come from fat, with a moderate amount of protein and a low dose of carbohydrate. What effect this might have on fat metabolism while exercising is still up for some debate. Joe Friel, coauthor of The Paleo Diet for Athletes, believes the paleo diet enhances athletic performance for four reasons: the quality of branched-chain amino acids found in the animal protein, the alkalizing effect the diet has on the blood, the high volume of trace nutrients it introduces into the body through fruits and vegetables, and the ability to meet the athletes' energy requirements and maintain glycogen stores by consuming a certain type of carbohydrate during and immediately after training (Cordain and Friel 2012).

This last point is worth exploring, because even the staunchest supporters of the paleo diet are quick to point out that extensive aerobic exercise is not possible without high glycogen stores. Several studies have shown that athletes on a high-fat, low-carbohydrate diet can perform well at submaximal intensities but quickly fall off when the intensity of a workout increases. For this reason, many athletes following the paleo diet ingest a comparatively higher amount of carbohydrate before, during, and after their runs and then follow the paleo diet more strictly during the rest of the day. Research is required to more fully understand the effects of the paleo diet on health and running performance.

Training Low and Racing High

We already discussed that one of the adaptations to endurance training is increased glycogen storage. The stimulus for this adaptation is provided when glycogen levels become depleted during training, which leads to increased activity of the glycogen synthase enzyme. This indicates that allowing muscle glycogen levels to become depleted from time to time should lead to improved capacity for glycogen storage. Interestingly, recent evidence indicates that a variety of other positive adaptations, such as increased synthesis of mitochondria, are stimulated by low glycogen levels (Burke and Deakin 2010; Hawley et al. 2006). There may be benefits, therefore, to allowing your glycogen tank to run low during some workouts rather than religiously topping up your glycogen stores and taking in carbohydrate during training.

Elite distance runners have used this “train low” approach for many years, without necessarily understanding the potential scientific rationale, by doing long runs in the morning with little or no carbohydrate intake and by running twice per day with their glycogen stores already moderately depleted going into the second workout of the day. These athletes then “race high” (in terms of glycogen stores) by glycogen-loading and tapering their training before races.

Not enough is known about the train-low concept to make recommendations on how much depletion is required and how often to deplete to gain the desired adaptations. Also some risk is associated with glycogen depletion because of delayed recovery from training and immune system suppression. If you choose to experiment with this training strategy, start with a moderately long run once per week without stocking up on carbohydrate before or taking in carbohydrate during the run, and progressively increase the length or intensity of the run. As with any change in training, start gradually. If you feel unduly fatigued toward the end of the run then you have overdone it.

Glycemic Index and Glycemic Load

The glycemic index (GI) is a measure of how quickly blood sugar levels rise after eating various carbohydrate-containing foods. High-carbohydrate foods that break down quickly cause blood glucose levels to increase quickly and have a high glycemic index, while those that have a slower and more moderate effect on blood glucose levels have a low glycemic index. Some runners are more sensitive to quick increases in blood sugar levels and the associated insulin response than others and will benefit from learning how to use the glycemic index optimally before, during, and after training and racing.

The glycemic index of foods is often not obvious and is not the same as simple and complex (or healthy and not-so-healthy) carbohydrates. You need a glycemic index table to find out the glycemic index of carbohydrate-containing foods.

Glycemic load (GL) takes into consideration the amount of the food consumed by multiplying the food’s glycemic index by the number of grams of carbohydrate eaten and dividing by 100. This provides a more complete indication of the effect that eating various carbohydrates is likely to have on your blood sugar levels. Table 4.2 demonstrates how varied this effect is, even among foods with similar glycemic index values. Recommendations on how to use the glycemic index in planning your carbohydrate intake before, during, and after training and racing are provided later in this chapter.

Protein Requirements for Runners

Your body needs protein for a variety of processes that are vital for day-to-day life and necessary for positive adaptation to training. Protein is used to repair muscle damage, to make red blood cells to deliver oxygen to the muscles, to make mitochondria so energy can be produced aerobically, to maintain the immune system, and to make the many enzymes and hormones for almost all bodily functions.

As a distance runner, you have higher protein needs than your sedentary counterparts because of the muscle damage incurred by training, the increased need to replace red blood cells, the need for more mitochondria because of your high energy demands, and other factors. In chapter 1, we discussed how your training provides signals to the body to make specific types of protein. How much protein you need in your diet depends on your training load, weight, age, sex, and carbohydrate intake.

The American College of Sports Medicine recommends a protein intake of 1.2 to 1.4 grams of protein per kilogram (0.55-0.64 g/lb) of body weight per day for endurance athletes (Rodriguez et al. 2009). Table 4.3 presents recommended daily protein intakes for runners training four or more times per week.

With the high caloric intake required for training, these requirements are easily met by a diet containing 15 percent protein. Vegetarian runners need more knowledge and planning than meat eaters but can also easily meet their protein needs.

Role of Fat in a Runner’s Diet

Although not as essential to racing success as your carbohydrate stores, fat does play an important role in fueling your training. At low exercise intensities such as walking or jogging, your body uses an equal or higher proportion of fat to meet its energy needs. Fat is chock full of potential energy (9 calories per gram, compared to 4 calories per gram for carbohydrate). Unlike your glycogen stores, there is no reason to seek excess fat calories for performance benefit: A 150-pound runner with 12 percent body fat has more than 75,000 fat calories stored in his or her body already (enough to run about 750 miles without refueling!). Your body also stores unused carbohydrate as fat, making it highly unlikely you’re deficient in fat stores. A well-rounded diet for runners generally restricts fat to 20 to 25 percent of total calories to optimize carbohydrate and protein intake.

Perhaps more important than the amount of fat you eat is the type of fat you eat. Certain fats, such as the monounsaturated and polyunsaturated fats, offer health benefits and contain essential fatty acids that are necessary for basic human functioning. Both of these types of fats improve your blood cholesterol levels and can help stabilize your blood sugar. Unsaturated fats are generally liquid at room temperature. Good sources of monounsaturated fats include avocados, nuts, olives, olive oil, and dark chocolate. Polyunsaturated fats can be found in vegetable oils, fatty fish, and some nuts and seeds. Omega-3 essential fatty acids are polyunsaturated and may offer a variety of benefits, including decreased risk of coronary artery disease, decreased levels of triglycerides, lower blood pressure, and reduced inflammation. The best sources of omega-3 fatty acids are fish, fish oil, and algae. Plant sources such as flaxseed, nuts, and vegetable oils also contain types of omega-3 fatty acids, but thus far they have not been proven to be as beneficial (Craig and Mangels 2009; Nettleton 1991).

Not all types of fat are helpful, however. Saturated fat and trans fat (see sidebar) have earned the reputation as artery cloggers for good reason. Heavy consumption of saturated fat has been linked to increased levels of inflammation, cardiovascular disease, obesity, diabetes, and some types of cancer (Shoelson et al. 2007). These fats are often visible in foods; major sources include cheese, red meat, butter, processed foods, palm oil, and dairy desserts. The U.S. Department of Agriculture recommends limiting your saturated fat intake to less than 10 percent of all calories.

Trans Fat: The Baddest Fat on the Block

Rare is the case where a type of nutrient is singled out as wholly negative. In the case of trans fat—usually found in baked and fried foods as the ingredients partially hydrogenated vegetable oil and vegetable shortening—the scarlet letter is fitting. For runners, the side effects of this category couldn’t be worse.

Trans fat increases your body’s levels of LDL (bad) cholesterol while simultaneously lowering levels of HDL (good) cholesterol. This has had a tremendous effect on cardiovascular health in the developed world. In fact, the Harvard School of Public Health (2013) estimated that removing trans fat from the American diet could prevent one in five heart attacks in the United States (roughly 500,000 in a given year). Trans fat also promotes inflammation and increases the level of triglycerides in your blood; in animal studies it has been shown to reduce insulin sensitivity and promote obesity, both of which are precursors to type 2 diabetes. Not surprisingly, the National Institutes of Health suggests you consume as little trans fat as possible.

In 2006 the U.S. Food and Drug Administration (FDA) mandated that trans fat appear on nutrition labels, and many locations such as California and New York City have banned their use in eateries (Harvard School of Public Health 2013). Despite those proactive stances, trans fat is still prevalent in many foods. Use these methods to identify and limit trans fat in your diet:

Read labels closely . The FDA rounds down on nutrition labels. This means a product containing .49 gram of trans fat per serving will be listed as having 0 grams. The only way to be 100 percent positive a product is free of trans fat is to make sure the ingredients do not list vegetable shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oil.

Look for foods with as little hydrogenated oil as possible. All commercially available foods in the United States list their ingredients by volume. Look for foods with partially hydrogenated oil listed closest to the bottom of the ingredients.

Eat less processed food. Skipping processed foods such as cookies, crackers, and fried chicken will automatically cut most trans fat out of your diet. Replace these with fruits, vegetables, nuts, and whole grains. Your heart will thank you.

Role of Iron in a Runner’s Diet

Iron is used to produce hemoglobin in your red blood cells. In capillaries in your lungs, oxygen attaches to hemoglobin in red blood cells for transport to your muscles. As discussed in chapter 1, your V over timeO₂max is primarily determined by the amount of oxygen-rich blood that can be pumped to your muscles. If your hemoglobin level is low, less oxygen is in the blood pumped to your muscles, and you cannot produce as much energy aerobically. Iron is also a component of myoglobin in your muscle cells, which carries oxygen to the mitochondria as well as enzymes for aerobic energy production.

Iron-deficiency anemia occurs when the body’s iron stores are depleted and hemoglobin levels decrease. Low hemoglobin levels reduce both V over timeO₂max and lactate threshold, and racing performance suffers. Energy levels go down and training becomes a chore. Heart rate at a given pace also increases as your heart works harder to get oxygen to the muscles. During iron depletion, iron stores are low but not gone, and hemoglobin is still normal. Although anemia has a larger effect, both conditions can negatively affect running performance.

Runners are more at risk of developing low iron levels than sedentary people. This is caused by the following factors:

Low iron intake in runners who avoid red meat

The breakdown of red blood cells from the foot striking the ground (foot strike hemolysis) during running

Iron loss through sweat and urine

Iron loss through the gastrointestinal system

Each of these factors tends to be greater in high-mileage runners. Low iron levels are the most prevalent among premenopausal female runners, whose iron intake often doesn’t meet their needs. Because of the relatively low absorption of plant-based iron sources, female vegetarian runners add to their risk of low iron levels, particularly if they also reduce their caloric intake.

If low iron levels are suspected, a doctor will typically order a complete blood count, which measures your hemoglobin level, red blood cell count, and a variety of other indicators of iron status, as well as a serum ferritin test, which measures your body’s iron stores.

Normal hemoglobin concentration ranges vary among countries and labs but are typically from 14 to 18 grams per deciliter of blood for men and 12 to 16 grams per deciliter (g/dl) for women. Endurance athletes have more blood plasma than sedentary people do, so their red blood cells are diluted in a greater volume of blood, which can incorrectly indicate low hemoglobin levels. The lower end of normal should be extended by about 1 g/dl for endurance athletes because of their larger blood volume. For a male distance runner, a hemoglobin level of 13.0 to 13.9 g/dl could be considered in the low end of the normal range and would be similar to a level of about 14.0 to 14.9 g/dl for an untrained man. For a female distance runner, a hemoglobin level of 11.0 to 11.9 g/dl would be similar to about 12.0 to 12.9 g/dl for an untrained woman.

The lower end of the normal reference serum ferritin level is 12 nanograms per milliliter (ng/ml) for both women and men. Two points of view exist regarding the relationship between ferritin levels and running performance. One school of thought is that ferritin levels aren’t directly related to performance, but if your ferritin level falls, eventually your hemoglobin levels will decline too, so ferritin is an early warning sign.

The other point of view is that because ferritin levels are a measure of the body’s iron stores, and the body uses those stores to make enzymes for aerobic energy production, then low ferritin levels have a direct impact on performance. The level at which serum ferritin affects running performance is open to debate and might differ among athletes. David Martin, who has tested elite distance runners for USA Track & Field since 1981, shared with Pete in a personal correspondence that he has found that training and racing performances are usually affected when ferritin levels drop below 20 ng/ml; when ferritin levels are increased above 25 ng/ml, performance typically returns to normal. Other physiologists and coaches report reductions in performance for some runners when ferritin levels drop below 40 ng/ml. If you are concerned about low ferritin levels, consult with your physician or a sport dietitian.

How Much Iron Do You Need?

According to the 2001 recommended dietary allowance (RDA) developed by the Institute of Medicine of the National Academies, premenopausal women need about 18 milligrams of iron a day, whereas postmenopausal women and men require 8 milligrams of iron a day (Institute of Medicine 2001). Iron requirements haven’t been established for high-mileage runners, but the Institute of Medicine suggests that “the need for iron may be 30% greater in those who engage in regular intense exercise” (National Institute of Health Office of Dietary Supplements 2007, p. 10). Too much iron can be a health hazard, however, and the typical American man is more likely to get an iron overload than to be iron deficient.

There are two types of dietary iron. Heme iron is found in animal sources, such as red meat, poultry, and fish. Nonheme iron is found in plant sources as well as animal sources. Heme iron is more readily absorbed by the body than nonheme iron, so vegetarians must plan well to meet their iron needs. Meat eaters can easily meet their iron requirements through a few servings per week of beef, liver, the dark meat of turkey or chicken, oysters, tuna, and other options. Good plant sources of iron include dark-green leafy vegetables, legumes (e.g., beans and lentils), dried fruit, and whole-grain or enriched cereals and bread.

Several factors enhance or inhibit iron absorption. Vitamin C and vitamin A both increase iron absorption, as does the presence of heme iron in a meal (i.e., your nonheme iron is absorbed more readily when you eat some heme iron). Foods and beverages that inhibit iron absorption include tea, coffee, cocoa, red wine, those with calcium, and some high-fiber foods. Relatively small changes in your diet can have a big effect on your iron levels. For example, you’ll absorb three times as much iron from your cereal and toast if you switch from coffee to orange juice with breakfast.

Runners with iron-deficiency anemia or iron depletion will generally be prescribed an iron supplement, such as ferrous sulfate, ferrous gluconate, ferrous bisglycinate, or ferrous fumarate, until their iron levels return to normal. Doctors and dietitians often advise female runners with a history of iron depletion to take a low-dose iron supplement to help maintain their iron stores.

Jenny Simpson

PRs: 1,500 meters 3:57, mile 4:19, 5,000 meters 14:56

2011 1,500-meter world champion, former U.S. record holder in 3,000-meter steeplechase

Anthony Nesmith/CSM via AP Images

Anyone who witnessed Jenny Simpson charging down the home stretch en route to a gold medal at the 2011 World Championships 1,500 meters knows she is a true competitor, equal parts speed and strength. Those qualities have allowed her to excel across the board; Simpson is the former American record holder in the 3,000-meter steeplechase (a track event that requires hurdling 28 barriers and clearing seven water jumps) and has broken 15 minutes for 5,000 meters. A seven-time All-American at the University of Colorado in cross country and track, Simpson has also claimed three titles at the prestigious Fifth Avenue Mile through the heart of New York City. In 2013 and 2014, she ran it in a blistering 4:19.3 and 4:19.4, respectively, two of the fastest times in the event's history.

That doesn't mean the going has always been easy. As the favorite in the 2009 NCAA Cross Country Championship, Simpson collapsed after leading the first 2 miles and finished 163rd. In 2010, her first year as a professional, Simpson lost the main part of her season to a stress fracture. And in 2012, Simpson failed to make the 1,500-meter final at the Olympic Games, despite being the defending world champion.

Instead of letting those failures define her career, Simpson has continued to push forward and identify what works best in her training. That means never straying too far from her endurance background, even when preparing for shorter races. Doing so, Simpson believes, helps keep her healthy and gives her the best chance for success.

"Very little training goes to waste if you're able to string it all together in a continuous pattern of stress and recovery," she says. "I need to be fast, with an emphasis on the final kick at the end of a race. I need to be athletic in order to work my way through the pack of runners. I work on focus so that I can make smart decisions when navigating traffic. But none of those skills matter if I am already suffering on the first lap. Aerobic capacity is the foundation."

That foundation led to a resurgent 2013, culminating in a silver medal in the 1,500 meters at the 2013 World Championships, a personal record at 5,000 meters, and her signature win on the streets of New York City. She kept that momentum going in 2014 by running the second fastest time in U.S. history at 1,500 meters. Those consistently brilliant performances showed that her focus on another aspect of good training —proper nutrition—was working.

"The truth is that I don't calorie count or follow a specific diet," she says. "What I do focus on is eating to maximize nutritional intake. Everyone knows a banana is a healthier snack than cookies, but I also think about eating foods rich in iron, calcium, vitamins, and antioxidants. I step on the scale from time to time to make sure I'm within a certain weight, but nutrition contributes so much more than weight management."

One way that Simpson has taken an active role in monitoring her nutrition is through cooking. "Making meals at home ensures you know what's going into your food," she says. "I'm not an exceptional cook and I would be hopeless on complicated dishes, but that's not the point. I am good at basic meals and have learned how to branch out and alter favorites to make them even healthier."

Little things like improving her nutrition, paying attention to her recovery, and maximizing her aerobic potential have already paid big dividends for Simpson. At the same time, she is grateful for many of the hardships and missteps she's made along the way. Her resiliency offers a model for all to follow.

"When I signed up for this journey I signed up for all of it: good and bad, easy and difficult," she says. "If I were to write my own story it wouldn't be as good as the one I've been fortunate enough to live because I wouldn't have volunteered for all of the difficult stuff. It's the low points, the falling down, the hard days that give so much meaning to every victory."

Role of Hydration in Performing Your Best

Staying properly hydrated is critical to success in distance running. Every cell in the human body relies on water, and this need is increased for highly active distance runners. Being properly hydrated allows the body to quickly remove waste products, keeps your blood pressure in its normal range, helps you break down and absorb nutrients in your digestive tract, and acts as a needed lubricant to muscles and joints. In the form of sweat, water also plays a major role in regulating your core temperature. Heading into a run, you want to make sure your total-body water content is normal so it doesn’t adversely affect your performance.

The body uses three methods to rid itself of heat when you exercise: sweating, increasing blood flow to the skin, and slowing down. Although all three work in concert to keep you from serious harm, sweating most directly affects your hydration status. Sweat rates vary greatly among individuals and are influenced by genetics, exercise intensity, training status, environmental conditions, and clothing worn. Sweat losses are generally greater on warmer days, but wearing excessive layers during the winter can also produce significant fluid loss.

Although sweating allows you to safely train and race in a variety of conditions, it can also quickly dehydrate you. The fluids lost through exercise need to be replaced sooner rather than later to maintain fluid balance in your cells and keep total water losses at a minimum. Sweat is also made up of more than just water. Electrolytes such as sodium, magnesium, and potassium are also excreted through the skin when sweating and need to be replaced.

The effects of dehydration while exercising are many and are amplified by running in warmer weather. They include increased strain on the cardiovascular system, an elevated core temperature, greater perceived exertion, and altered metabolic function. The greater your hydration debt, the more magnified these effects are. Dehydration combined with physical exertion in the heat is also a risk factor in heat illnesses such as heat stroke and heat exhaustion. It may seem that once you’re done exercising, the need for fluids becomes less important, but the opposite is closer to true. Remaining dehydrated for a prolonged period after exercising compromises recovery because fluids are essential for clearing waste products from your cells and maintaining optimal blood volume. Although it is important to ingest fluids immediately after exercising to begin the rehydration process, it can take 8 to 24 hours for the body to fully regain its normal hydration status after particularly hot long runs.

Assessing Your Hydration Needs

There is no perfect formula for determining how much fluid you need to take in during a given day. The oft-heard “eight glasses of water per day for good health” is a rough guideline for sedentary folks but does not take into account things such as body size, activity level, or environmental conditions. To avoid the pitfalls discussed earlier, start each run fully hydrated.

You can use two simple methods to measure how hydrated you are at a given time. The first involves monitoring your weight. A good way to estimate how much fluid you lose in a run is by weighing yourself nude (to account for any potential sweat trapped in your clothing) before and after a run. Because your body doesn’t retain all the fluid you consume, you should drink up to one and a half times what you lost. If you weigh 2 pounds less after a run, you should replace that with 3 pounds of fluids (48 oz or 1.5 L). Weighing yourself nude every morning after urinating can also help make you aware of your hydration status. If your weight decreases by a few pounds, you may have a fluid debt that needs to be addressed.

A second way to monitor your hydration status is by checking the color of your urine. Straw-colored or light-yellow urine generally signals proper hydration, while darker colors suggest dehydration. Medications and vitamins can alter the color of your urine, as can certain foods and food dyes. Drinking too much water too quickly can also produce clear urine when in fact your body has not properly absorbed the fluid, which can leave you in a partly dehydrated state.

The simplest way to ensure proper hydration is by listening to your thirst. While it may sound self-evident, your thirst mechanism is an indicator of when and how much to drink.

Drink Choices for Runners: Sports Drinks

While water should be the primary source of hydration in a healthy runner’s diet, there is no shortage of options available today. Fruit juices, herbal tea, low-fat milk, green tea, sparkling water, unsweetened iced tea, vegetable juices, and sports drinks often have a place in runners’ diets. Let’s take a closer look at sports drinks.

The sport drinks’ broad category is popular among athletes and is frequently used before, during, and after exercise. Sports drinks contain carbohydrate (usually 6 to 8 percent by volume), the electrolytes potassium and sodium, and often magnesium and calcium too. These additions are not just for flavoring. During long runs and extensive workouts, sports drinks offer easily accessible energy and fluid. The sodium and potassium in sports drinks help you retain fluids more efficiently and replace lost electrolytes. Postrun, the available carbohydrate can help quickly restore your glycogen stores. The sodium in sports drinks also helps prevent hyponatremia, which is a dangerous condition caused by unusually low sodium levels in the blood. Runners are at risk of hyponatremia when they replace a large amount of body fluid with water or other drinks with a low sodium content.

Although sports drinks have a place in the world of athletics, it’s good to also recognize their limitations. Because they need to provide readily usable fuel, most sports drinks are formulated with simple sugars. Their high glycemic index may have a less positive effect if consumed at other times; the same is true of the empty calories they contain, which can be significant if you are in the habit of consuming sports drinks every day. Many sports drink advertisements may also make it appear that electrolytes are found only in their products. In truth, sports drinks tend to have only small amounts of these salts. Potassium can be found naturally in foods like potatoes, bananas, avocados, beans, leafy greens, and fish, while sodium is ubiquitous in the standard Western diet.

Caution: Energy Drinks Are Not Sports Drinks

Over the last decade, energy drinks and energy shots have become increasingly popular on store shelves. These products are marketed as ways to increase alertness and attention while boosting your metabolism. Many runners have begun experimenting with these products, curious about whether they might influence their performance positively.

The primary ingredients in most energy drinks are carbohydrate and caffeine. Unlike sports drinks, the carbohydrate concentration is high in most energy drinks, which makes them a poor choice for drinking on the run or for rehydration. The caffeine concentration is even higher and is often supplemented by other stimulants such as guarana and kola nut extract. The majority of energy drinks that disclose their caffeine content show it to be from 80 milligrams to 150 milligrams per serving. Some extreme drinks pack over 240 milligrams of caffeine into a single serving (a 12-ounce [355 ml] can of Coca-Cola, by way of comparison, has just over 30 milligrams). Energy shots contain similarly high levels of caffeine but are generally low in calories or calorie free.

Most energy drinks and energy shots also contain a long list of other ingredients purported to increase mental alertness or physical energy levels. These include vitamins, minerals, amino acids, and herbal concoctions. According to the official stand of the International Society of Sports Nutrition (ISSN), “There is little evidence that ingestion of these vitamins and minerals in the amounts found in energy drinks and energy shots would provide any ergogenic benefit during exercise performance in well-nourished individuals” (Campbell et al. 2013, p. 4). The same holds true for many of the proprietary herbs and extracts added, many of which fall outside the purview of the FDA. Because of questions surrounding these additives, plus concerns about the high stimulant content, the ISSN recommends drinking no more than one energy drink or energy shot per day.

We do not recommend use of energy drinks before or during running. If you try an energy drink, remember that different people respond to stimulants like caffeine in different ways and that many of the ingredients in these drinks are of questionable benefit and may not be well tolerated by some people. Take a cautious approach when trying these products.

Nutritional Supplements: Runners Beware

Nutritional supplements are almost unavoidable in the running community. Major magazines advertise them, stores carry them, and you’ve likely heard your friends discuss on a run the merits of substance A versus substance B.

There are myriad types of nutritional supplements, with more coming on the market each year, many of which are backed by false or exaggerated claims. The supplements industry is not well regulated in the United States or in most other countries. In addition to wasting your money, taking supplements poses a risk of negative side effects and, for elite runners, a failed doping test from the ingredients themselves or contaminants. Let’s look briefly at several major categories of nutritional supplements.

Carbohydrate Drinks, Gels, and Bars

We have already discussed the important role of carbohydrate in runners’ diets and the benefits of taking in carbohydrate before, during, and after training and races. Sports drinks, gels, and bars offer a convenient way for runners to increase their carbohydrate intake. These drinks and sport foods should not replace a healthy diet, but many runners appreciate the convenience factor and known carbohydrate content. Table 4.4 provides the carbohydrate and caloric content for a variety of popular sports drinks, gels, and bars. These product categories are evolving all the time and provide runners with a range of options.

Protein Supplements

As discussed earlier in the chapter, distance runners have higher protein requirements than sedentary people, but these moderately increased requirements are easily met by a healthy, well-balanced diet. Runners don’t need to take protein supplements to meet their needs.

Vitamin and Mineral Supplements

Meeting your baseline need for vitamins and minerals is important for good health and for positive adaptation to training. This is easily accomplished without supplements for runners who eat a healthy diet. Runners whose diets may be deficient in certain key vitamins and minerals, however, should consult with a doctor or dietitian. Vegetarians, for instance, often have a difficult time getting enough iron (as previously discussed), zinc, and vitamin B₁₂ from natural food sources and may also be low in omega-3 fatty acids. In that instance, appropriate nutritional supplements might prove beneficial to their running and overall health. More is not better, however, and excessive supplementation with minerals and fat-soluble vitamins can be toxic.

You also need to be mindful of the ways isolated vitamins and minerals in supplements may interact with one another. Magnesium, for instance, can interfere with calcium absorption. Taking a supplement that contains both calcium and magnesium, therefore, can affect your uptake of both minerals, which is another reason we strongly recommend taking the advice of a doctor or dietitian before consuming supplements. Trying to time your supplements so they don’t interfere with one another could practically be a full-time job (and not a very rewarding one at that). Better to just avoid nutritional deficiencies by eating a well-rounded diet.

Other Nutritional Supplements

This category includes the hundreds of nutritional supplements on the market claiming to improve various aspects of athletic performance. Among these, most focus on strength and power performance, but an increasing array is marketed toward endurance athletes. Decades of experience have shown that spending your hard-earned cash on miracle cure supplements is a monumental waste. Bee pollen, for instance, has long been heralded by marketers as a wonder food that can improve everything from endurance performance to sexual performance. Alas, these claims have never been backed by scientific studies, and a rash of allergic reactions to these supplements indicates that it is dangerous for some people. To run your best, it is wise to stick with a healthy diet and lifestyle combined with intelligent training and to steer clear of quick fixes claiming to enhance running performance.

Race Day Fueling

While your daily nutrition plays an integral role in how you perform and recover in training, failure to execute a race nutrition plan, including proper fueling before, during, and after a race, can impede your performance when it counts most on race day. In this section we discuss the essentials of race day fueling.

Prerace

Finding the right combination of foods and optimal timing for your prerace meal depends on your food preferences and tolerance to running after eating. Some runners can eat a normal meal two hours before a race, and others feel uncomfortable after a small meal four hours before. Some of the difference is related to prerace nerves, and a few runners with very sensitive stomachs rely on a bedtime snack the night before and just a liquid meal or sports drink before the race. Through trial and error before workouts and less important races, you will find the foods and timing that work best for you.

If you are racing in the morning, the start time will influence when you eat. A light meal two and a half to four hours prerace works for most runners most of the time. For a race starting at 8 a.m., it makes sense to set the alarm for 5 a.m., have a small meal, and get back in bed for an hour or so. For a race starting at 7 a.m., you may opt for a smaller meal at 5 a.m., if your stomach will tolerate racing two hours later.

The role of your prerace meal is to top up your liver glycogen stores (which fall overnight), maintain your blood glucose level, and prevent you from feeling hungry during the race. Your prerace breakfast should contain about 100 to 200 grams of carbohydrate and be low in fat and fiber (less than 5 grams). To prevent gastrointestinal distress, the closer to the race you eat your prerace meal, the less you should eat. Allow an hour of digestion for every 200 to 300 calories you consume. A moderate level of protein in your prerace meal can help prevent hunger during longer races.

Several studies have found improved endurance performance after prerace meals with a low glycemic index, while other studies have found no difference in performance between prerace meals with high or low glycemic indexes (Burke and Deakin 2010; Wong et al. 2009; Wong et al. 2008). Consuming carbohydrate during the race likely reduces or negates the impact of the glycemic index of the prerace meal. The effect of the glycemic index of the prerace meal seems to vary among athletes, and personal food preferences and tolerance may be more important factors in selecting what to eat before racing.

By staying well hydrated in the days leading up to your race, you only need to top up your fluids moderately the morning of the race. Drinking about a pint (475 ml) of fluid the morning of the race should be sufficient. As discussed earlier in the chapter, sports drinks containing carbohydrate and sodium provide useful energy and help ensure you retain more fluid.

How Does Caffeine Affect Running Performance?

Caffeine intake is a part of daily life, with most runners drinking coffee, tea, cola, or energy drinks. Caffeinated drinks provide a familiar stimulant effect and can help you feel more alert.

Some runners and other athletes take caffeine before competing to try to improve performance. Various studies have found performance-enhancing benefits from caffeine ingestion, while others have found no effect on endurance performance (Burke 2008; Goldstein et al. 2010; Sokmen et al. 2008). Although caffeine affects the body and brain in a variety of ways, the primary effect on endurance performance is likely stimulation of the central nervous system, which increases alertness and concentration. Our view is that runners should not use caffeine during racing unless they are already training hard and intelligently, eat an excellent diet, and are trying to optimize the many lifestyle factors that influence running performance. Athletes vary widely in their sensitivity to, and tolerance of, caffeine, so you need to understand how it affects you. Side effects of caffeine can include headaches, dizziness, anxiety, nervousness, gastrointestinal distress, and heart palpitations. If you are considering trying caffeine before racing, consult with a sport dietitian for advice.

During the Race

Runners have two reasons to eat and drink while racing: to replace fluid losses and to take in additional carbohydrate. How much you should eat or drink during the race depends on the length of the race, your body size, the heat and humidity, and your sweat rate.

The purpose of drinking during the race is to prevent reaching a level of dehydration that would affect your performance. The threshold at which dehydration affects performance is not clear but is generally considered to be at least 2 percent of body weight. For example, a 150-pound runner would prevent a fluid loss of greater than 3 pounds. As a rule, drinking during the race is most beneficial for replacing fluid losses during races of an hour or longer or for races of 45 minutes or longer on a hot day.

The maximum amount you should drink during a race is the amount that can empty from your stomach or the amount that you have lost as sweat, whichever is less. Research has shown that most runners’ stomachs can empty only about 6 to 7 ounces (177-207 ml) of fluid every 15 minutes during running, or 24 to 28 ounces (710-828 ml) per hour (Rehrer et al. 1990). If you drink more than that, the extra fluid will just slosh around in your stomach and provide no additional benefit. You may be able to handle less than the average, however, so experiment with how much liquid your stomach will tolerate. It is actually quite difficult to drink 6 to 7 ounces of fluid at an aid station during a race unless you stop, and most runners drink less than half that amount when racing.

Within the range of races we focus on in this book, taking in additional carbohydrate during the race is primarily useful for half marathons. During half marathons, glycogen stores can become low toward the end of the race, particularly if you have not loaded up on carbohydrate beforehand. If you drink 4 to 5 ounces of a sports drink with 6 percent carbohydrate every 15 minutes (16 to 20 ounces per hour), you will take in 28 to 35 grams of carbohydrate. Each gram of carbohydrate contains 4 calories, so you will take in about 110 to 140 calories per hour, which will help you maintain an even pace to the finish.

An alternative method of taking in carbohydrate during races or your long runs is to use energy gels. Energy gels come in convenient small packets that you can carry with you. Depending on the brand you choose, each gel packet contains 80 to 140 calories of carbohydrate. They are a bit fiddly to handle during shorter races, but slower runners may find them useful during half marathons or longer races. Energy gels are the consistency of pudding and must be followed with a couple of sips of fluid to wash them down. You should also take in about a cup of fluid afterward to help absorb the gel. The best time to take an energy gel is shortly before an aid station. If you plan to use gels during a race, practice a few times during training first so you get the water intake right.

Replacement of electrolytes is more important the longer the race (or training run) and the hotter the day. Almost all energy drinks and gels contain electrolytes that will help you replace lost stores of sodium and potassium and often magnesium, calcium, and other ions. Electrolytes support muscle contraction and relaxation (preventing muscle spasms and cramping) and also enhance rehydration. As discussed earlier, consuming fluids containing sodium also prevents hyponatremia. Several low-calorie or calorie-free products containing electrolytes are available, including tablets and sports drinks with a reduced carbohydrate content.

Postrace

As discussed in chapter 2, after training or racing you need to replenish your glycogen stores, provide protein for muscle repair, and rehydrate. Let’s look at each of these key factors for postrun recovery in more detail.

Eating and drinking carbohydrate as soon as practical after running improve recovery by maximizing replenishment of your glycogen stores. The rate of glycogen storage is greatly increased immediately after running and remains moderately higher for about six hours. You can take advantage of this window of opportunity by taking in carbohydrate as soon as practical after a race or hard training run.

The first half hour is the most effective period for replenishing your glycogen stores, followed by the next half hour, the following hour, and so on. Consuming 50 to 100 grams of carbohydrate (200 to 400 calories) within 30 minutes of finishing your run and another 50 to 100 grams within the next hour will accelerate the replenishment process. Plan ahead so you have sports drinks and easy-to-digest carbohydrate-rich foods available after your race.

To enhance glycogen storage, these two initial replenishment snacks should contain carbohydrate with a high glycemic index, such as bread, bagels, crackers, rice cakes, and jelly beans. Consume a more substantial high-carbohydrate replenishment meal within 6 hours of completing the run. It can take 24 to 48 hours to completely restock your glycogen stores, especially for higher-mileage runners, so it is sensible to increase your carbohydrate intake to 10 grams per kilogram of body weight for one to two days after a long race such as a half marathon.

Glycogen replenishment may also be enhanced by taking in a moderate amount of protein (e.g., 15 to 25 grams) with your initial replenishment snacks. Taking in protein immediately after exercise also aids in reducing protein breakdown and stimulating protein synthesis. Dietary protein plays an important role in muscle repair, immune system function, and synthesis of a variety of proteins and should be included in your postrace and posttraining meals. An effective way to consume a blend of carbohydrate and protein is by drinking one to two cups of low-fat flavored milk after the run.

To recover optimally from training or racing, your fluid intake in the hours after running should completely replace the fluid lost as sweat. Although thirst can indicate when and how much to drink, runners often do not drink enough to replace fluid losses. After hot-weather races or hard workouts on hot days, you might need a day or more to achieve normal hydration levels. As discussed previously, your urine color is an indicator of your hydration status. It is helpful, therefore, to have a fluid replacement plan, particularly in hot weather when sweat losses are high. If you are training twice per day, fluid intake needs more attention to ensure you are not dehydrated when you start your second run of the day. Taking in fluids during training or racing will reduce your fluid deficit and the amount that you need to replace afterward.

Due to fluid losses from urine while you are rehydrating, you may need to drink up to 150 percent as much fluid as you lost during the race to fully restore your hydration level. Including sodium in recovery drinks will ensure that you retain more of the fluid you consume by reducing urine losses. Most popular recovery drinks have relatively low sodium, and adding a pinch of salt after high sweat losses can help retain more fluid to restore your fluid balance more quickly. Eating salty foods postrace also promotes fluid retention. Sodium is not the only electrolyte lost in sweat, and the others, including potassium and magnesium, can be easily replaced in your postrun meals.

What About the Traditional Postrace Beer?

Although beer and other drinks containing alcohol are often readily available after races, they are not a smart choice for fluid replacement. Beer contains both fluid and carbohydrate, but the alcohol delays recovery by slowing rehydration. Alcohol is a diuretic, which means that it increases urine output so you retain less fluid. Alcohol consumption may also reduce the restocking of glycogen stores, so is not a good option after racing or training when you are trying to replace glycogen for your next run.

After racing, it is wise to rehydrate for at least four hours before consuming alcohol. When you drink beer, wine, or other alcoholic beverages, take in enough extra fluid to make up for the dehydrating effect of the alcohol. Drink an extra ounce of water for each ounce of beer and an extra three ounces of water for each ounce of wine that you drink. The same guideline applies to the night before a long run or other workout. Remember, as discussed in chapter 2, that overindulgence in alcohol reduces both the quantity and quality of sleep, which delays positive adaptations to training and racing.

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E6202

Chapter 8
Base Training

In chapter 1, we looked in depth at the physiology of distance running and the types of training that are most effective for improving racing performance. We saw that the foundation for distance-running success is aerobic training. Your aerobic system provides about 95 percent of the energy used in a 5K race and over 99 percent of the energy for a half marathon, so developing that system is your highest priority. Developing your aerobic base also allows you to gain the full benefits of the other types of training, such as V over timeO₂max workouts.

The most effective way to improve your aerobic fitness is to focus on aerobic base training by devoting a block of time to accumulating training miles while backing off training intensity. For many runners, January through March is the perfect time to focus on base training before the spring racing season. Elite runners take the time to rebuild their aerobic base at the beginning of each year, knowing that the miles deposited in the bank will pay off during their key races later in the year. A second aerobic training block during July and August can top up your aerobic base for the fall racing season.

In this chapter we review the benefits of developing a big aerobic base and discuss how to improve your aerobic base safely and effectively. Three base-training schedules are included as a guide to increasing your mileage.

As discussed in chapter 1, aerobic training leads to a wide range of positive adaptations that improve your cardiovascular system and your muscles’ ability to produce energy aerobically. These positive adaptations continue to accrue over time as your mileage accumulates. Developing your aerobic base leads to increased capillary density, increased number and size of mitochondria, increased aerobic enzyme activity, increased ability to use fat, and increased glycogen storage. These adaptations in your muscles lead to improved racing performance out on the road. Developing your aerobic base also boosts your confidence. You gradually push out your horizon for psychological fatigue, which provides a real benefit during races.

While racing performance improves as you build your aerobic base, caution is called for to prevent injury when increasing your mileage. All runners have their own current mileage limit, which is dictated by biomechanics, past training, injury history, running shoes, running surface, diet, and various life stressors. Fortunately, your individual mileage limit can increase over time as your bones, muscles, tendons, and ligaments gradually adapt to higher training loads and you learn the best mix of training surfaces, running shoes, strengthening exercises, diet, and lifestyle factors for you.

How Much Should You Increase Your Mileage and How Quickly?

The following guidelines will help you increase your mileage while minimizing the risk of injury:

Increase gradually. Increasing your mileage too much at once is almost certain to lead to injury and staleness. While there is little scientific evidence indicating how much you can safely increase at one time, a common rule is to increase mileage by no more than 10 percent in one week. Physiologist and coach Jack Daniels recommends increasing mileage by no more than 1 mile (1.6 km) for each training session you run per week. For example, if you run five times a week, you would increase your mileage by up to 5 miles (8 km) per week.

Increase in steps. To reduce the likelihood of injury, increase mileage no more than two or three weeks in a row, then stay at that level for at least one more week before increasing again.

Avoid high-intensity running. Avoid V over timeO₂max workouts or other high-intensity training while increasing your mileage. High-intensity workouts put your body under more stress and require more recovery days than you can afford during base training.

Minimize jarring. When building up your mileage, increase the proportion of your training done on soft surfaces such as trails or grass to reduce the accumulated jarring on your body. Ensure, too, that your running shoes meet your needs and are in good condition.

Include aerobic cross-training. If you would like to increase your mileage to build your aerobic base but repeatedly have injuries, add cross-training to your training program as an alternative. Supplementing running with aerobic cross-training is discussed in detail in chapter 3.

Chris Derrick

Newspix/Imago/Icon SMI

PRs: 5,000 meters 13:08, 10,000 meters 27:31

U.S. junior record at 5,000 meters, U.S. collegiate record at 10,000 meters, 14-time NCAA All-American

There are no shortcuts in distance running. Just ask Chris Derrick. Heralded as the next great American distance runner after a stellar high school career in Illinois, Derrick earned 14 All-American certificates while running at Stanford University. During his time in Palo Alto, California, he broke Galen Rupp’s American junior record by running 13:29.98 for 5,000 meters and later set the American collegiate record at 10,000 meters (27:31.38) in front of the home crowd.

Those accomplishments were great, but the honors Derrick coveted the most—an NCAA title and a berth on the 2012 Olympic team—didn’t materialize. Derrick took second on three occasions at NCAA championship events and missed making the Olympic team at 10,000 meters by one agonizing spot.

Reflective and undaunted, Derrick quickly regrouped from those near misses and turned his attention to rebuilding his aerobic base. “I believe strongly in the benefit of consistent aerobic work ranging from tempos to just normal mileage,” Derrick says. “The more of that you can stack together, the stronger your aerobic house, so to speak.” By taking a long-term approach to his training, Derrick also believes he’s better able to maintain his health. “Injury is the death of consistency, and consistency is the lifeblood of aerobic ability,” he says. “I'm a fairly even-keeled, process-oriented person, and I think that has translated to a fairly consistent training regimen.”

This continually growing base of aerobic strength was on display soon after Derrick graduated in 2012 and joined the Oregon Track Club under coach Jerry Schumacher. Coming off a long fall and winter of aerobic work, Derrick finally won a USA Track & Field title in cross country (12K), then went on to place 10th at the 2013 World Cross Country Championships, helping the United States win a surprise team silver medal. Three months later he earned another U.S. team singlet by making the World Championships team at 10,000 meters.

“Perhaps I'm biased because I'm a strength guy and this is what I'm best at, but I think the importance of the base period is difficult to overstate,” Derrick says, reflecting on the ascendance of his young career. “Whereas you can quickly reach a plateau by doing intense race-specific work, aerobic work can continue to pile up.”

Derrick will remain true to his aerobic roots as he looks to fulfill his vast potential alongside teammates like Chris Solinsky and Shalane Flanagan. Consistent aerobic training may not appear as stimulating as a hard session on the track, but Derrick is convinced that the accumulated benefits make the sport of running worth it.

“There's just a certain feeling that you get when you transition at the end of a good base phase that is one of my favorite parts about running,” Derrick says. “It's this feeling that maybe the mechanics aren't quite there, maybe you get to the edge a little sooner than you'd like, but it feels like you can stay there forever. Days like that, that's why I love running.”

Reading the Base-Training Schedules

The base-training schedules in this chapter will ensure you are ready for the race preparation schedules that follow. If your current training mileage is below the starting point for the race preparation schedules, these base-training schedules will help you bridge the gap by safely increasing your mileage so you can comfortably handle the schedules in chapters 9 through 13.

The base-training schedules focus on increasing your training mileage moderately and progressively. Weekly mileage follows a pattern of increasing for two weeks followed by a plateau before increasing again. Most of your runs during base training should be general aerobic runs. As discussed in chapter 1, general aerobic runs are simply moderate-effort runs that improve your overall aerobic fitness. For runners using a heart rate monitor, these runs should be at about 70 to 81 percent of maximal heart rate or 62 to 75 percent of heart rate reserve. Each schedule includes Sunday long runs to build endurance. Lactate threshold workouts are included in weeks 5, 7, and 9 to prepare your body for the workouts in the race-specific schedules. A set of 100-meter strides is included with one run during weeks 4, 6, 8, and 10 to ensure you do not lose leg speed while focusing on your mileage.

The schedules are 10 weeks each, which is enough time to increase your mileage significantly. Rather than starting with the first week of the schedules, you can jump in wherever your current mileage happens to be. For example, if you are running 20 miles per week, you would start at week 6 of the schedule for building up to 30 miles per week and complete the rest of that schedule. If you tend to get bored when doing aerobic base training, keep in mind that you are purposefully pushing your endurance capacity, which will pay off with improved racing performances later in the year.

Following the Base-Training Schedules

The schedules specify the training for each day. If you do not understand how to do a training session, refer to chapter 7, which provides details on how to run each type of workout. We realize that you will not always be able to follow the training schedules exactly because of work, school, family, other commitments, or the vagaries of Mother Nature. You need the flexibility to adjust the training schedules to fit your life schedule, so consider the schedules a guide. If you fall behind the recommended training, do not try to make up for lost time; simply start where you left off and build up from there.

Each row in the base-training schedules represents a week of training. For example, the fifth week of the schedule for building up to 45 miles per week consists of five runs that total 36 miles (58 km). Runs are scheduled for Tuesday, Wednesday, Thursday, Saturday, and Sunday. The longest run is 11 miles on Sunday, which will help improve your endurance. A lactate threshold workout is scheduled for Thursday, which includes a warm-up of 2 to 3 miles, followed by 18 minutes at lactate threshold pace, and then a cool-down to total 7 miles of training. The remaining runs are moderate-effort, general aerobic runs.

The first base-training schedule includes four runs per week. It starts at 16 miles per week and increases training volume to 30 miles per week. This is a large increase in a relatively short time and may be too rapid for some runners. If you are a novice runner and have not run this level of mileage before, you may need to follow a slower rate of progression.

The second base-training schedule includes five runs per week. It starts at 27 miles per week and increases to 45 miles by the 10th week. While the increases of 3 miles are easy to handle in any one week, the accumulated increases may be too much for some runners. In that case, simply slow the progression by taking more time to increase your training volume, or reduce the amount that you increase your mileage during the 10-week period.

The third base-training schedule is for more experienced runners. The number of runs per week starts at five and increases to six, while mileage increases from 38 to 60 miles per week. This increase in a relatively short period is at the limits of what any runner should attempt. If you have previously built your training volume up to 60 miles per week without injury, you should be able to handle this rate of increase. However, if you are increasing to 60 miles per week for the first time, consider ramping up your mileage more slowly.

Chapter 1
Elements of Training

As discussed in the introduction, this book is about preparing to race your best at distances from 5K through the half marathon. Each of these distances requires the same physiological attributes, but with different degrees of emphasis. To prepare for a race, it is critical to understand the demands you will ask your body to endure to complete the task. With this knowledge, you have a better chance of taking ownership of your training and excelling on race day.

Sport scientists have found that the physiological determinants of running success are few and predictable and that most can be improved with training. Coaches have built on that basic knowledge to design specific workouts and patterns of workouts over weeks and months that optimally prepare runners to race. In this book, we emphasize four primary types of running training. Each prepares you specifically for one of the physical challenges of racing. In this chapter we discuss each type of running training in detail. Structuring your training to make the most of your limited time requires balancing those four types of workouts appropriately to prepare for the demands of your goal race. Taken as a whole, they offer you the best chance to realize your distance-running potential.

The four primary types of training are

long runs to build your endurance;

tempo runs to improve your lactate threshold pace;

long intervals to improve your maximum oxygen uptake (V over timeO₂max); and

short, fast intervals to improve your speed and running form.

The specific workouts focusing on these four types of training provide the stimulus for your body to adapt and prepare to race. The training schedules also include two types of easier training days. General aerobic runs are done at a moderate effort and improve your overall aerobic fitness by boosting your training volume. Recovery runs are easy and allow you to recover and prepare for the more challenging workout days. Training intelligently combines these six components to stimulate the physiological adaptations necessary to race your best.

Molly Huddle

victah@photorun.net

PRs: 5,000 meters 14:42, 10,000 meters 30:47, 12K 37:50,

U.S. 5,000-meter record holder, world best at 12K, 2012 Olympian at 5,000 meters, nine U.S. road racing titles

Is there anything Molly Huddle can’t do? The U.S. record holder at 5,000 meters is certainly best known for her legendary performance on the oval, but Huddle has also won U.S. road racing titles at 5K, 10K, 7 miles, 12K, 10 miles, and 20K and recently ran the second-fastest 10,000 meters of all time by an American. This versatility has made her one of the most complete runners of her generation.

That doesn’t mean the journey has been simple for the Elmira, New York, native, a 10-time All-American at Notre Dame. Leading up to her first record-setting 5,000-meter race in Belgium in 2010, Huddle frequently struggled with balancing her want for a fast time against her competitive instincts. “When I decided to respond to the race first and worry about pace as a secondary goal, I had an easier time running fast,” she says. “I try to always follow the ‘race and the times will come’ idea. That race [in Belgium] definitely gave me confidence by showing me my limits were a lot faster than I had thought.”

She has steadily pushed and developed those limits over the years by working with coach Ray Treacy in Providence, Rhode Island. To better meet the specific demands of Huddle’s racing schedule, Treacy emphasizes different energy systems at different times of the year. Because she competes almost year-round, Huddle never strays too far from her bread-and-butter workouts and makes sure recovery is emphasized as well.

“We do relatively intense V over timeO₂max workouts pretty much once a week all year, but Coach Treacy uses a few more rest days for me between workouts,” Huddle says. “I don't recover very fast from hard efforts, and I think this has let those workouts sink in and build off each other.”

To transition from a summer track season of 3,000-meter and 5,000-meter races to the longer road races during the fall, Treacy rearranged Huddle’s training priorities a bit. Most notably, he threw Huddle in with the marathon runners to build more strength. “I did a little more threshold work than I'm used to,” Huddle says. “That is usually my weak point, so I think getting through those helped in the road races.”

That accumulated strength was on display at the 2013 U.S. National Road Racing Championships, where Huddle took on U.S. 10,000-meter record holder Shalane Flanagan over the unusual distance of 12K (7.4 miles). Running side by side for the first 6 miles, Huddle surged at the 10K mark and never looked back en route to running 37:50. That mark stands as the fastest-ever run at the distance.

While Huddle has no plans to leave the track any time soon, her love of road racing is genuine. “It's cool to see so many people of different abilities who all have different reasons for running come cover the same course,” she says. “I think everyone benefits from the synergy and adrenaline of the crowd that surrounds them. I think the roads make you a little tougher because of the possible hills, uneven roads, and the feeling of the finish being really far away. I try to embrace it.”

Endurance for Performance

Like the foundation of a house, no training can stand on its own without a solid endurance base. As your endurance increases, it allows you to maintain a faster pace for a longer time. Endurance training also serves as a prerequisite to handling the higher-intensity workouts described later in this chapter. While endurance becomes more critical as your race distance increases, it is an essential attribute for all races of 5K and up.

Improving Your Endurance

All training revolves around the principles of specificity and supercompensation. That means you will get better at a specific skill by repeatedly practicing it (specificity) and that, after an initial period of greater fatigue, your body will respond to a stimulus by coming back stronger than ever (supercompensation). In the case of improving your endurance, you improve your ability to run long by progressively and prudently pushing your boundaries. Repeatedly pushing those limits stimulates the endurance gains necessary for the harder training to follow. Gradually increasing the distance of your longest runs provides the greatest stimulus to improving this capacity. How far you should go on your long runs depends on your training history and the distances you plan to race. Inexperienced 5K runners may only need to cover 7 to 8 miles on their long runs, whereas serious half marathoners require long runs of over 16 miles to meet their goals. We cover the optimal duration of long runs in the chapters for specific race distances.

Your overall mileage also greatly influences your endurance capacities. Every runner has a unique mileage limit that is determined by past training, injury history, biomechanics, shoes, running surface, diet, and various life stressors. Fortunately, your current mileage limit can increase over time (meaning the mileage that contributed to your shin splints five years ago will not necessarily cause problems for you again). Long-term development in this sport is predicated on years of healthy training. To stay healthy, you need to be a good detective and figure out the causes of past injuries and other pitfalls. With improved planning and more years of running experience, you may find that you can now handle higher mileage and are therefore able to train and adapt to a higher level.

Increasing the distance of your long runs and your overall training mileage needs to be done cautiously; with increased training volume comes an increased risk of injury. This is especially true if the increase occurs too quickly. A practical rule of thumb is to increase your mileage by no more than 10 percent per week. Avoid increasing your mileage more than three weeks in a row; instead, stay at your new level for a few weeks before moving up again. It also helps to back off the overall intensity of your training when increasing your mileage. Once you’ve adapted to the higher workload, increase the intensity to the previous level before increasing your mileage again.

It’s worth noting that in this book we emphasize building a solid endurance base before focusing on specific race distances. This is because a base of endurance training allows your body to gain the benefits of the other types of running training. In the training chapters, we define endurance runs as any run with the primary purpose of improving your endurance. For readers of Advanced Marathoning, which Pete wrote with Scott Douglas in 2009, this includes both long runs and medium-long runs.

Adapting to Endurance Training

Your muscles adapt to endurance training in a variety of ways that improve your ability to race distances of 5K and longer. What happens inside your muscles during those long treks that makes them so beneficial?

Increased Fat Use at a Given Pace

During training and racing, you use a mixture of carbohydrate and fat as fuel. Endurance training allows you to use more fat relative to carbohydrate at a given pace. This is a positive adaptation because it allows you to run farther before you run out of glycogen (the stored form of carbohydrate your body uses as fuel). Running low on glycogen reduces performance because you have to rely more on fat, which uses oxygen less efficiently than carbohydrate in producing energy.

Increased Glycogen Storage

Long runs also stimulate your body to store more glycogen. When your glycogen stores are depleted, your muscles and liver are stimulated to restock them at a higher level. This can be viewed as a simple survival mechanism to ensure that you won’t run out of glycogen again. By gradually increasing the distance of your long runs, you’ll also gradually increase your glycogen storage. The faster you run, the more glycogen you burn, so running your long runs at a relatively brisk pace is a more effective way to deplete your glycogen stores (and thereby provide the stimulus for those stores to increase) than running them slowly.

Increased Capillary Density

Muscle cells are bordered by rows of capillaries. These tiny blood vessels deliver oxygen and nutrients to the muscles while also ridding them of carbon dioxide and other waste products. Long runs and other forms of aerobic training increase the number of capillaries in the working muscles by providing a sustained demand for oxygen. This allows your muscles to work at a higher level aerobically.

Increased Number and Size of Mitochondria

Endurance training stimulates increases in both the number and size of mitochondria, which are the aerobic energy-producing factories in your muscle cells. This allows your muscles to produce more energy aerobically. Endurance training also increases aerobic enzyme activity in the mitochondria, enabling your muscles to produce more energy more quickly.

Fiber-Type Adaptations

The ratio of fast-twitch to slow-twitch muscle fibers in each runner’s muscles is genetically determined. The higher the percentage of slow-twitch fibers in your muscles, the greater your likelihood of distance running success. That’s because slow-twitch muscle fibers naturally have more of the positive physiological attributes for endurance performance, such as more mitochondria, more aerobic enzyme activity, and more capillaries than fast-twitch fibers have.

Although endurance training hasn’t been shown to increase the percentage of slow-twitch fibers in your muscles, it does give your fast-twitch fibers more of the positive characteristics of slow-twitch fibers (Midgley, McNaughton, and Jones 2007; Noakes 2003). If you were born with a high proportion of fast-twitch fibers, endurance training may not make you a champion distance runner, but it will improve your performance.

Gaining the Most Benefit From Your Long Runs

As mentioned earlier, there is an optimal intensity range for your long runs. You want to run hard enough to stimulate the desired adaptations but not so hard that you require a long recovery that interferes with other key training sessions. The appropriate intensity for your long runs is about 74 to 84 percent of maximal heart rate or about 65 to 78 percent of your heart rate reserve. For more information on heart rate reserve, see the sidebar Technology Solutions for Runners: Heart Rate Monitors and Heart Rate–Based Training later in this chapter. As shown in table 1.1, another way to establish the appropriate pace for your long runs is to run about 20 to 33 percent slower than your 10K race pace or 17 to 29 percent slower than your 15K to half-marathon pace. Running your long runs at this intensity will stimulate physiological adaptations such as increased glycogen storage and fat use without compromising later training. This is steady running and definitely not a leisurely jog.

The best results are achieved by starting your long runs toward the slow end of the range and gradually increasing the pace during the run. For example, if you race 10K at 6:00-per-mile pace, start your long runs at just under 8:00 pace and gradually work down to about 7:12 pace as the run progresses. It’s important to finish your long runs at a strong pace because this is when you’re providing the greatest stimulus for improvement.

The terrain for your long runs should be varied and simulate the terrain you will race on. If you will race over hills, then incorporate hills into your long runs and into your daily training. By seeking hilly training courses and increasing your effort moderately on each hill during your training runs, you will improve your general aerobic fitness. You will also gain mental toughness as you learn to deal with the sustained effort. One of the many useful things Pete learned during his years at Cornell University was to charge up the large hills in Ithaca, New York, thus providing the endurance to evolve from a promising high school runner to an Olympic marathoner. If you make a habit of increasing your effort moderately up hills, it will become automatic and you will find that you can pull away from other runners on the hills during races.

As with the other forms of training, the ideal frequency of your long runs depends on your racing goals and how many weeks you have until your goal race. During most training weeks, you will have a long run as well as another endurance-building run. The training schedules in chapters 8 through 13 prescribe endurance-building runs appropriate for each racing distance.

Progression long runs are another useful approach to improving endurance, particularly when preparing for races of 15K or longer. Progression long runs start at the same intensity as the other long runs but continue to increase in effort until you reach lactate threshold pace. For example, a 16-mile progression long run would start like a standard long run and increase intensity to about 20 percent slower than 10K race pace by halfway. During the second half of the run, your effort would continue to increase until you reach lactate threshold (LT) pace for about the last 3 miles. These harder long runs provide a strong training stimulus, but because they require more recovery time, they are included sparingly in the schedules.

Technology Solutions for Runners: Heart Rate Monitors and Heart Rate–Based Training

During exercise your heart rate provides valuable information on your training intensity without requiring invasive procedures (like drawing blood or wearing a breathing mask). You can base your training on a percentage of your maximum heart rate or on a percentage of your heart rate reserve (which is more accurate but requires more calculation). Your heart rate reserve is particularly useful because it more accurately estimates the percentage of V over timeO₂max at which you’re training.

While you could check your pulse with your fingers after every interval, heart rate monitors offer a more practical way to analyze this information during and after a run. The following are the three main types of heart rate monitors:

GPS-enabled watches that display heart rate data along with speed and distance and use a chest strap

Simple heart rate monitors that use a chest strap and display only your heart rate and time

Smart phone apps that use Bluetooth chest straps to capture heart rate data and may integrate GPS technology as well

GPS-enabled heart rate watches and smartphones are especially valuable because they provide two layers of feedback showing how well you met your workout objectives. Most watches of this type also come with software that can plot your heart rate and corresponding pace throughout your run. Both methods of heart rate training require knowing your maximal heart rate. Several popular formulas based on age are available for estimating your maximal heart rate.

Unfortunately, these formulas only tell you the average maximum heart rate for someone your age; your actual maximal heart rate may be as much as 20 beats above or below this average. For example, coauthor Phil’s maximum heart rate was only 192 when he was 17 years old, 11 beats lower than the most commonly used formula: 220 minus age. A more recent formula, 207 − (age × 0.7), may be more accurate but is still an approximation. If you base your training on these formulas and your maximal heart rate is much above or below the average, you won’t train at the appropriate intensity.

Fortunately, it’s not difficult to find your actual maximal heart rate. After a thorough warm-up and a few strides (short accelerations lasting 15 to 25 seconds that prepare you for faster sustained running), run three high-intensity 600-meter repeats up a moderate hill, jogging back down right away after each one. If you run these 600s all out, you’ll most likely be within two or three beats of your maximal heart rate by the end of the third repeat.

If you want to calculate your heart rate reserve, you’ll also need to find your resting heart rate. Check your pulse for several days before you get out of bed in the morning, or to be even more accurate, wear a heart rate monitor to bed. If you check your pulse, try to do it on days when you wake without the surprise of an alarm clock.

Once you’ve determined these two variables, simply subtract your resting heart rate from your maximal heart rate to determine your heart rate reserve.

Heart rate reserve (HRR) = maximal heart rate − resting heart rate

For example, let’s say Katrina’s maximal heart rate is 190 and her resting heart rate is 50; her heart rate reserve, therefore, is 140.

Target heart rate = resting heart rate + prescribed percent of HRR

Table 1.2 shows the recommended heart rate intensity range for the types of training used in this book, both for training by maximal heart rate and by heart rate reserve. Katrina calculates her target heart rate range by multiplying 140 times the prescribed intensity in table 1.2 and adding her resting heart rate.

As an example, let’s say that Katrina plans to do an endurance run. Using the maximal heart rate method, she would keep her heart rate between 74 to 84 percent of maximum (141-160 bpm). Using the heart rate reserve method, Katrina would calculate 65 to 78 percent (91-109 bpm) of her heart rate reserve of 140 beats per minute and then add that figure to her resting heart rate of 50 to get a target heart rate range of 141 to 159 beats per minute.

The lactate threshold training heart rate range is rather broad to reflect the differences between novice and more accomplished runners. Less experienced runners tend to be within the lower end of the range and more experienced runners toward the higher end.

Your heart rate at a given pace will be higher on a warm day. When running a workout in warm conditions, your heart rate will increase several beats per minute as the workout progresses for two reasons: more of your blood is sent to the skin for evaporative cooling when you run in the heat, leaving less blood available for working muscles, and your blood volume decreases as you sweat, decreasing your heart’s stroke volume and forcing it to beat faster to pump the same amount of blood.

To account for this upward drift on warm days, start your workouts toward the low end of the prescribed intensity range, knowing that your heart rate will increase during the session. On a low-humidity day with temperatures in the 70s (Fahrenheit), increase your heart rate training zones by two to five beats per minute to gain the same benefits as on a cooler day. On a high-humidity day in the 70s (21-26 °C) or a low-humidity day in the 80s (27-32 °C), increase your zones by 5 to 10 beats per minute. On a high-humidity day in the 80s or 90s (27-37 °C), you will not be able to do V over timeO₂max or lactate threshold workouts hard enough to gain the desired training benefit and will be at risk of dangerous overheating. Save high-intensity training for another day.

Lactate Threshold Training

Few concepts in our sport are more misunderstood and misinterpreted than lactic acid and lactate threshold training. Lactate is produced in the muscles during carbohydrate metabolism and is also used by the muscles as fuel. When you walk or run slowly, your lactate levels remain low and relatively constant because the rate of production is equal to the rate of use. As you progress from walking to easy running, both the rate of lactate production by your muscles and the rate of clearance by your muscles and other body tissues increase. Eventually you will reach an effort where the rate of lactate formation is greater than the rate of use, causing the lactate concentration to rise in your muscles and blood. This is your lactate threshold (LT) pace, the exercise intensity above which lactate clearance can no longer keep up with lactate production. Improvements in lactate threshold occur because of decreased lactate production and increased lactate clearance caused by adaptations within the muscle fibers.

Its physiological significance is a topic of ongoing debate by exercise physiologists (Billat 1996; Midgley, McNaughton, and Jones 2007), but LT pace is one of the most useful concepts for prescribing training intensities. In fact, LT pace is the single best predictor of race pace for distances of 8K through the half marathon (for 5K runners it is second in significance behind V over timeO₂max). Let’s look at what determines your LT pace and how to most effectively improve it.

How You Produce and Use Lactate

Lactate is formed during the metabolism of carbohydrate. When your body breaks down carbohydrate to produce energy, it forms pyruvate. In your muscle fibers, pyruvate is either used to produce energy aerobically in the mitochondria or converted to produce lactate (the salt of lactic acid).

The key to lactic acid formation is the rate of pyruvate production relative to the rate of pyruvate use by the mitochondria. A key limiting factor is whether there are enough aerobic enzymes and oxygen in the mitochondria to use the pyruvate as fast as it is produced. Lactic acid is formed in the muscles and converted to lactate when the rate of pyruvate production is greater than its rate of use by the mitochondria. The reduction in pH caused by the release of hydrogen ions associated with lactate accumulation in the muscles is believed to inactivate enzymes and thereby limit energy production. It may also interfere with the uptake of calcium, thereby reducing the muscles’ ability to contract. This is why it is difficult to sustain a pace faster than your lactate threshold for too long.

The body uses several mechanisms for clearing lactate. During exercise, much of the lactate is converted back to pyruvate and oxidized to produce energy aerobically within the working muscles; the rest eventually diffuses out of the muscles and into the blood. Lactate moves in and out of cells and between cells with the help of lactate transporter proteins. An increase in the synthesis of these proteins is believed to be one of the specific adaptations that improves lactate threshold. After entering the blood, lactate is primarily used as fuel by the muscles and the heart or converted to glucose and stored in the liver as glycogen.

Understanding Lactate Threshold Pace

Your LT pace is determined by just two factors: your oxygen consumption at lactate threshold and your running economy. Your level of oxygen consumption at lactate threshold is how much oxygen your body uses to produce the energy necessary to run at that pace. Your running economy (see sidebar later in this chapter) determines how fast you can run using that amount of oxygen. We now know that you can continue to boost your lactate threshold long after you’ve maximized gains in V over timeO₂max, a measure of your maximal aerobic capacity discussed later in this chapter. This is good news for veteran runners because it means you can continue to improve running performance even after years of training. The continued improvement seems to be a result of ongoing improvements in both the level of oxygen consumption at lactate threshold and in running economy, both of which are primarily related to adaptations within the muscles.

Determining Lactate Threshold

The best way to find your lactate threshold is to be tested in an exercise physiology lab. During a lactate threshold test, you run on a treadmill at progressively increasing speeds. The lactate concentration in your blood is measured by pricking your finger or ear and analyzing several drops of blood. A typical lactate threshold test consists of six increasingly fast stages of 4 minutes each, with 1 minute between stages to obtain a blood sample. The first stage is typically slower than marathon pace, and the last stage is at about 5K race pace. By graphing your blood lactate concentration at various running speeds, the physiologist can tell you the pace and heart rate that coincide with your lactate threshold.

The lower-tech method to estimate your lactate threshold is to use your race times. For experienced runners, LT pace is the pace you could race for about an hour. For faster runners, your LT pace is approximately your race pace for 15K or 10 miles, and for elite runners LT pace typically is between 15K and half marathon pace. LT pace coincides closely with race pace for those distances. If your experience is mostly with shorter races, LT pace is generally 10 to 15 seconds per mile slower than 10K race pace or 20 to 30 seconds per mile slower than 5K race pace. Table 1.3 shows typical lactate threshold values as a percentage of V over timeO₂max.

You can also estimate your LT pace based on heart rate. LT pace generally occurs at about 80 to 91 percent of maximal heart rate, which coincides with about 75 to 88 percent of heart rate reserve. Because the relationship between lactate threshold and heart rate varies depending on genetics and fitness, your heart rate at 15K race pace (or the effort you could maintain for an hour) is probably a more accurate estimate.

Improving Lactate Threshold

Although lactate threshold training is the most important type of training for long-distance runners, many theories offer conflicting ideas about what the lactate threshold actually is and the best ways to improve LT pace. In fact, our understanding of the optimal training intensity to improve LT pace continues to evolve. Whereas for 20 years, the most effective approach was believed to be to train at your LT pace (Billat 1996; Midgley, McNaughton, and Jones 2007), coaches are now reconsidering this because of an improved understanding of how the muscles use lactate as a fuel and how lactate is transported between muscle fibers (Bentley et al. 2009; Cruz et al. 2012).

Following are two newer approaches developed by coaches based on improved understanding of physiology:

Training up to 10 seconds per mile (6 seconds per km) faster than LT pace

Interspersing harder efforts with training at or slightly slower than LT pace

Both of these methods may provide a greater stimulus for the adaptations in the muscle fibers that lead to improvements in LT pace. Table 1.4 shows recommended paces to use for these LT workouts based on your 15K race pace (or the fastest pace that you could maintain for about an hour).

The four main types of LT workouts are classic tempo runs, change-of-pace tempo runs, LT intervals (also called cruise intervals), and LT hills. To determine the heart rate range for classic tempo runs, LT intervals, and LT hills, just add 4 beats per minute to your LT heart rate range. For change-of-pace tempo runs, your heart rate should increase to about 5 or 6 beats per minute above LT during the fast component and decrease to the middle or lower portion of your LT range during the steady component. Training most effectively doesn’t necessarily mean training as hard as possible. Rather, the more time that you spend at the proper intensity, the greater the training stimulus.

The training schedules in chapters 8 through 13 include the appropriate volume and frequency of these four types of LT workouts to improve performance at those racing distances. LT workouts should feel comfortably hard. This means that you should feel challenged but at a level you can sustain. If you feel sore and stiff the day after an LT workout, then you have run too hard.

Classic Tempo Runs

The classic workout to improve your lactate threshold is the tempo run, a continuous run of 20 to 40 minutes at LT pace. The revised approach is to run these sessions between LT pace and 10 seconds per mile faster than LT pace. An example of a tempo run workout is an easy 10- to 20-minute warm-up jog, followed by 20 to 30 minutes between LT pace and 10 seconds per mile faster than LT pace, and then a cool-down jog. You can do this workout on the track or roads. At first, it’s a good idea to do tempo runs on an accurately measured course so that you have a way to check your pace. If you wear a heart rate monitor on an accurately measured course, you can use the heart rate you reached to determine the proper intensity for subsequent tempo runs. Whatever method you choose, after a few tempo runs you should have a feel for the appropriate pace and effort. Most runners can reliably produce this pace once they have learned it. Low-key races of 5K to 10K make a great substitute for tempo runs. Just be careful not to get carried away and race all out.

Change-of-Pace Tempo Runs

This relatively new approach to tempo runs involves interspersing harder efforts with training at or slightly slower than LT pace. The rationale for this approach is that the faster running leads to increased lactate production and the slightly slower pace improves the body’s ability to use that lactate as fuel. By combining several bouts of running faster than LT pace with bouts at or slightly slower than LT pace, you provide a stimulus for your muscles to adapt and more rapidly clear lactate.

An example of a change-of-pace tempo-run workout (sandwiched between a good warm-up and cool-down) is 20 to 45 minutes alternating a pace that is 5 to 15 seconds per mile faster than LT pace with one that is at or up to 10 seconds per mile slower than LT pace. The first fast component should be at least 4 minutes long to initiate an increase in lactate levels and the subsequent faster efforts are typically from 1 to 4 minutes long. The slower steady components should be at least 4 minutes to ensure that the overall workout stays in the desired intensity range.

You can also run change-of-pace tempo workouts on undulating terrain by increasing your effort up the hills and backing off moderately on the downhills. See sample change-of-pace tempo runs in table 1.5.

LT Intervals

Rather than do a continuous tempo run, you can gain a similar benefit by breaking the tempo run into several intervals. These workouts, also called cruise intervals, were popularized by renowned exercise physiologist and coach Jack Daniels. Similar to classic tempo runs, these efforts are run between LT pace and 10 seconds per mile faster than LT pace. The recovery jog between efforts should be relatively brief. For instance, three efforts of 8 minutes each with a 3-minute jog between efforts will provide 24 minutes at LT pace. The duration of the efforts can also vary within LT intervals. Pete’s favorite example is a workout with efforts of 16 minutes, 12 minutes, and 8 minutes at LT pace with a 4-minute jog between efforts, which provides 36 minutes at LT pace (see table 1.6). LT intervals add variety to training, increase the amount of time you can spend at your LT, and are a good option if you tend to avoid tempo runs. The continuous nature of tempo runs makes them tougher mentally, however, which can help you practice the fortitude required during races.

LT Hills

A great way to increase your lactate threshold is by running long hills. If you are fortunate enough to live in an area with several long hills, you can do LT workouts by purposefully running hard up them. Suppose you have a 10-mile course that includes four hills that are a half mile long and one hill that is a mile long. If you push the uphills, you would accumulate at least 20 minutes at LT intensity during your run. You can also run uphill repetitions maintaining LT intensity up the hill and jogging back down between efforts.

Whether running a hilly training loop or repeat hills, you can gain an advantage for hilly races by continuing your effort for 30 seconds to a minute over the top and back down the hill. This will help your transitions from uphill to downhill during racing and also help improve your downhill running technique. Table 1.7 shows examples of effective LT hill workouts.

Running Economy

Just as some cars consume gasoline more economically than others, some runners’ bodies are more economical in their use of oxygen. Your running economy determines how fast you can run using a given amount of oxygen. If you can run faster than another runner while using the same amount of oxygen, then you’re more economical. Running economy can also be viewed as how much oxygen you require to run at a given speed. If you use less oxygen while running at the same speed as another runner, then you’re more economical. You also burn less fuel and generate less heat, both of which are an advantage for distance runners.

Running economy varies widely, even among elite runners. In the lab, Pete has found differences in running economy of more than 20 percent, which can have a big impact on racing performance. For example, say two runners are racing 15K at a pace of 6 minutes per mile and that the level of oxygen consumption at lactate threshold is the same for both runners at 53 milliliters per kilogram per minute (ml/km/min). It sounds like they should both be working equally hard, right? Not if one has better running economy than the other. If Economical Eric has an oxygen requirement of 49 ml/km/min at that pace and Laboring Larry requires 57 ml/km/min, Eric will be comfortably below his lactate threshold and should be able to maintain the pace for the entire race. Larry will be working too hard to maintain pace and will have to slow.

Factors Determining Running Economy

Running economy is one of the most important factors in determining distance running performance, but compared to V over timeO₂max or endurance work it is still not well understood. As with many aspects of running performance, genetic differences play a significant role in the variation in running economy between runners, but you can also significantly improve your running economy through training.

The following factors are believed to be the primary influencers of running economy:

Muscle fiber type: The proportion of slow-twitch versus fast-twitch fibers in your muscles is a key factor in your running economy. Slow-twitch muscle fibers use oxygen more efficiently, and the most economical runners tend to have a higher proportion of slow-twitch fibers. Unfortunately, you cannot convert your fast-twitch fibers to slow-twitch fibers. On the plus side, fast-twitch muscle fibers gain more of the characteristics of the more economical slow-twitch fibers through endurance training.

Energy return: During the landing phase of your stride, your muscles and tendons lengthen and store energy, which is then released as you push off. The ability of the muscles to store and return energy in a springlike action varies among runners and likely contributes to differences in running economy. Stiffer leg muscles and tendons, like tightly coiled springs, are more effective in doing this.

Vertical oscillation: Both of your feet are in the air during each running step, so a degree of vertical movement is inevitable. However, excessive up-and-down movement is a waste of energy. One adaptation to months and years of endurance training may be to reduce vertical oscillation, thereby developing a more economical stride. Over time, relatively bouncy novice runners may develop into more economical veterans.

Body proportions: A wide range of biomechanical variables (such as the length of your femur relative to your tibia) may influence running economy, but no single aspect of body proportions is most important. Running economy seems to be related to the complex interaction between many biomechanical variables, rather than an individual factor.

Flexibility: The relationship between flexibility and running economy is unclear; some studies have found improved economy in less flexible runners, and others have found improved economy in more flexible runners (Bonacci et al. 2009; Saunders et al. 2004). There may be an optimal range of flexibility below which stride length is compromised and above which there is no benefit. As discussed earlier, leg stiffness appears to be a key element in improving energy return, so excessive flexibility may be counterproductive. Maintaining flexibility while doing specific strengthening exercises to improve leg stiffness might provide full range of motion while maximizing the muscles’ ability to store and return energy. Flexibility and strength training are discussed in detail in chapter 3.

Running skill: A common misconception is that coaches can look at a runner and tell whether he or she is “efficient” or economical. Most of the differences in running economy between runners occur inside the muscles and are not obvious to even the most experienced coach. Over years of running, however, subtle changes in running technique do seem to lead to small but useful improvements in running economy as running skill improves. Several factors may cause this, including improved timing of the firing of muscle fibers, the ability to relax opposing muscles, and reduced use of stabilizing muscles. These changes reduce your consumption of oxygen.

Fatigue level: As your muscles fatigue, you use more oxygen to run at a given pace. This may be caused by reduced energy return and increased use of additional muscle fibers as your muscles fatigue. This suggests that starting a race with fresher muscles by tapering training for several days may lead to an improvement in running economy during the race.

Improving Running Economy

Although evidence shows that economy improves with training (Barnes et al. 2013a; Barnes et al. 2013b; Burgess and Lambert 2010a; Saunders et al. 2004), the secrets to improving running economy remain elusive. One reason for the lack of clarity in how to improve running economy may be that it depends on each runner’s current strengths and weaknesses. Several of the key factors that determine running economy, such as the proportion of slow-twitch to fast-twitch fibers in your muscles, are not changeable, limiting our options for prescribing training to improve economy. The most important factor for improving economy may be the number of years that you’ve been running and your accumulated mileage rather than the specific types of workouts you run. More accumulated training leads to more of the physiological adaptations within the muscle fibers and may increase your running skill.

That said, the following training strategies have been established as reliable and efficient ways to improve your running economy:

Resistance training: An increasing body of evidence shows that both heavy weight training and plyometrics can improve running economy. Improvements in running economy after resistance training may be caused by improved muscular coordination and coactivation, increased energy return, and a reduction in wasteful braking forces. These changes may increase leg muscle stiffness, allowing a faster transition from the eccentric (or braking) phase of the stride to the concentric (or propulsive) phase. Several studies have found greater improvements in running economy from resistance training in women than in men (Barnes et al. 2013b; Burgess and Lambert 2010a; Saunders et al. 2004). It may be that a certain level of strength is optimal for running economy and that further increases bring less improvement. Resistance training is covered in detail in chapter 3.

Hill training: Another form of resistance training that is highly specific to running performance is hill training. Hill training may provide all of the economy benefits discussed for resistance training in a way that is directly transferred to running, as noted in several recent studies. One of those studies had five groups of runners use different types of hill training; the greatest improvements were found by running short, intense hill repetitions of 10 to 12 seconds (Barnes et al. 2013a). While all uphill training may improve running economy, this type of short powerful hill training may be most effective.

Speed training: Fast running may improve running economy by teaching you to run fast but relaxed with efficient running technique. The greater forces produced and greater coordination required during fast running may provide some of the same benefits gained by resistance training and uphill running and also improve your running skill. Effective workouts are included later in this chapter in table 1.12.

Race pace training: Running economy is specific to how fast you are running; for racing success you want the best possible economy at race pace. The most direct improvements in running economy at race pace can be gained by running a portion of your training at close to race pace. Using this basis, V over timeO₂max training should be most effective in improving race pace economy for a 5K runner, while an athlete training for a half marathon would benefit most from lactate threshold training.

Race terrain simulation: Your running economy varies between uphill, downhill, and flat terrain. If you plan to race on courses with large hills or undulating terrain, it makes sense to prepare for both the uphills and the downhills. This could make a difference on race day because the runners who are more economical on uphills are often able to open sizeable gaps during the biggest climbs.

V over timeO₂max Training

Your V over timeO₂max, or maximal aerobic capacity, is important because it is the maximal rate at which you can produce energy aerobically. Improving your V over timeO₂max is one of the most important factors in improving racing performance because the more energy you can produce aerobically, the faster the pace you can maintain. V over timeO₂max is the most important physiological variable in determining performance in races of 1,500 meters to 5K. It is also an important physiological variable for longer races, although secondary to lactate threshold pace in determining performance. Unfortunately, many runners desiring to boost their V over timeO₂max do ineffective workouts. Let’s look closely at V over timeO₂max and how to improve it.

Your V over timeO₂max is the maximal amount of oxygen that your heart can pump to your muscles and that your muscles can then use to produce energy. It is determined by the following three factors:

Your maximal heart rate

The maximal amount of blood pumped per heartbeat

The proportion of oxygen extracted from the blood and used by your muscles

The combination of your training and your genetics determines how high a V over timeO₂max you have.

The first factor determining V over timeO₂max is your maximal heart rate, which is determined by genetics and tends to decrease with age. Research with older athletes suggests that maximal heart rate decreases more slowly in people who maintain cardiovascular fitness (Rogers et al. 1990). You cannot, however, increase your maximal heart rate with training.

The second factor determining V over timeO₂max is the amount of blood that the left ventricle of your heart can pump with each contraction. Known as stroke volume, this factor increases with the right types of training. Increased stroke volume is believed to be the primary adaptation that improves V over timeO₂max with training. Together, your maximal heart rate (number of beats per minute) multiplied by stroke volume (quantity of blood pumped with each heartbeat) determines your cardiac output, which is the quantity of oxygen-rich blood pumped by your heart per minute. Think of it as the capacity of your body’s plumbing for aerobic exercise.

The final determinant of V over timeO₂max is the proportion of oxygen in the blood that’s used to produce energy. One critical adaptation to training is that your muscles can extract more oxygen from your blood. This happens because training increases the blood flow to the working muscles as well as the number of capillaries providing oxygen-rich blood to individual muscle fibers. Adaptations in the muscle fibers, such as increased number and size of mitochondria and increased aerobic enzyme activity, then allow the muscles to use more oxygen to produce energy.

For running, V over timeO₂max is expressed relative to body weight. The units used are milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min). Typical V over timeO₂max values are shown in table 1.8.

Women tend to have lower V over timeO₂max values than men because women generally have higher stores of essential body fat and lower hemoglobin levels than men. Because V over timeO₂max is usually expressed relative to body weight, the larger essential fat stores in women are a disadvantage. Blood chemistry plays a role, too. Hemoglobin is a protein in red blood cells that carries oxygen to the muscles and other tissues. With lower hemoglobin levels, women have less oxygen per unit of blood. The V over timeO₂max values of well-trained women are typically 10 to 12 percent lower than those of well-trained men.

Training improves V over timeO₂max within a genetically determined range. That is, your V over timeO₂max will increase with training, but eventually the rate of improvement will decrease as you approach your genetic potential. In their first year of training, sedentary people can expect to increase their V over timeO₂max by about 20 to 30 percent. If you’ve been training intently for several years, however, increases in V over timeO₂max are hard won. That’s why it’s even more important for veteran runners seeking to improve their V over timeO₂max to tailor their workouts effectively.

Improving V over timeO₂max

The greatest stimulus to improving V over timeO₂max is gained by training at an intensity that requires 95 to 100 percent of your current V over timeO₂max. When you run faster than V over timeO₂max pace, you increasingly use your anaerobic system, which stimulates that system to improve. The anaerobic system is important for races of 800 meters or shorter. For races of 5K or farther, you use the anaerobic system primarily for the kick at the end of the race. If you’ve trained aerobically while equally talented runners have emphasized higher-intensity anaerobic training, you’ll be so far ahead going into the kick that you won’t have to worry about their finishing speed.

You can find your exact V over timeO₂max at an exercise physiology lab where you run on a treadmill—the speed and incline are increased every few minutes until you can’t keep up—while wearing a mask that collects expired air. Fortunately, you can make a reasonably accurate estimate of your V over timeO₂max running pace based on your racing times.

Well-trained runners can typically maintain V over timeO₂max pace for about 8 minutes and can run at 95 percent of V over timeO₂max for about 15 minutes. This range equates to 3K to 5K race pace for elite male runners and slightly faster than 3K to 5K pace for everyone else. Completing key training sessions in this intensity range will provide the greatest stimulus to improving your V over timeO₂max—you’ll stress your cardiovascular system to its current limits, which will help to increase your stroke volume and improve your muscles’ ability to extract oxygen from the blood.

You can also estimate the appropriate intensity for V over timeO₂max training based on your heart rate. V over timeO₂max training pace coincides with about 94 to 98 percent of your maximal heart rate or 92 to 97 percent of heart rate reserve. You should keep your heart rate several beats under your maximum during this type of training. Otherwise, you’ll work too intensely, which will shorten the workout and provide less of a stimulus to improving your V over timeO₂max.

You achieve the greatest stimulus to improving your maximal aerobic capacity by maintaining your cardiovascular system at 95 to 100 percent of V over timeO₂max for as long as you can during the workout. Using the strategy of maximizing time in the optimal intensity zone helps determine how long your intervals should be, how many intervals to do, and how much recovery to take between efforts.

The training schedules use this intensity range for all V over timeO₂max workouts, except for some of the 8K and 10K workouts, which are run at 8K or 10K race pace. The reason for this exception is that it is helpful for specific race preparation to run a portion of training at actual race pace. Racers training for 5K practice race pace automatically through their V over timeO₂max workouts, while the 15K through half-marathon racers are very close to race pace during their lactate threshold training. The schedules in chapters 9 through 13 use the following guidelines to create the optimal stimulus for improving your V over timeO₂max.

Duration of Intervals

Efforts of 2 to 6 minutes typically allow runners to accumulate the most time at 95 to 100 percent of V over timeO₂max. For most experienced runners, this means intervals of approximately 500 to 1,600 meters. You should generally run shorter intervals (e.g., 600s or 800s) toward the faster end of the range and longer intervals (e.g., 1,200s or 1,600s) closer to the slower end of the range.

When you start an interval, it takes a minute or so for your oxygen consumption and heart rate to get up to the optimal range. Short intervals, therefore, have a higher proportion of less effective training time than longer intervals. For example, if you run 400-meter repeats, it’ll be easy to hold V over timeO₂max pace, but you’ll only be at that pace for a short time during each interval. As a result, you’ll have to run many 400s to provide much stimulus to improve your V over timeO₂max. If your intervals are too long, however, you will not be able to maintain the optimal intensity range for the entire workout. By running intervals of 2 to 6 minutes, such as 1,200-meter repeats, at the right intensity, your cardiovascular system will be at 95 to 100 percent of V over timeO₂max for several minutes during each interval. During the workout you’ll accumulate more time at the most effective training intensity.

Volume of Training per Workout

For most runners, workouts consisting of 5,000 to 8,000 meters (3-5 miles) of intervals provide a strong training stimulus without requiring too many days to recover. The optimal volume within that range depends on your training history. If you run fewer than 3 miles of intervals, you’ll still provide a training stimulus, but your rate of improvement will tend to be slower. If you try to run much more than 5 miles of intervals at this intensity, it’s likely that either you will be unable to maintain the optimal pace for the entire workout or you will become so worn out from the workout that you will not recover quickly enough for your next one.

Frequency of Workouts

You’ll improve V over timeO₂max most rapidly by running one high-volume workout at 95 to 100 percent of V over timeO₂max during most weeks. Depending on the distance you are preparing to race and the number of weeks out from your goal race, it may be beneficial to complete a second, lower-volume V over timeO₂max workout during certain weeks. The recommended placement of V over timeO₂max workouts is discussed in the training chapters.

Duration of Recovery Between Intervals

The objective of the recovery jog between hard efforts is to allow you to complete your workout at the planned pace. If your recovery jogs are too short, then your subsequent efforts will have to be slower than the optimal pace or you will need to cut the workout short. If your recovery is too lengthy, your heart rate and oxygen consumption will decrease so much that it will take too long to reach the optimal range during the next interval.

The amount of recovery between intervals depends on the length of the intervals you’re running. As a general guideline, the rest between intervals should be 50 to 90 percent of the time it takes to run the interval, with proportionally less rest for longer intervals. Table 1.9 lists recommended recovery times based on the duration of each harder effort. For example, if Rebecca is running 1,000-meter repeats in 4 minutes, her recovery jog should last 2 to 3 minutes.

Between intervals, resist the temptation to stand bent over with your hands on your knees. Although it may sound counterintuitive, you recover most quickly when you jog during your recovery. The benefits of keeping moving during recovery include

increased clearance of lactate from your muscles and blood,

helping your muscles stay warm and loose, and

keeping your heart rate and oxygen consumption somewhat elevated so less time is required to reach the optimal zone during the next interval.

If you are too tired to jog during your recovery, you are probably running your intervals too hard. It is not unusual to need to stand or walk for a few seconds after a 1,200-meter effort at 3K to 5K race pace, but you should try to break into a recovery jog as soon as possible.

Designing the Workout

We have seen that the ideal workout to stimulate V over timeO₂max consists of running intervals of 2 to 6 minutes at 95 to 100 percent of V over timeO₂max for 5,000 to 8,000 meters (3-5 miles). You can achieve this formula through a variety of workouts as shown in table 1.10. Besides going to a track, you can run your V over timeO₂max workouts on the road, trails, or a golf course. Workouts can be done on flat, uphill, or undulating terrain. Uphill V over timeO₂max sessions are highly effective, particularly early in the training year, when cardiovascular fitness is more important than racing speed.

V over timeO₂max workouts fall into two categories: workouts in which the distance of the interval is constant and workouts in which it is varied. Many coaches vary the length of intervals within a workout to provide variety, which can make the workout easier mentally. Another instance in which you vary the length of your intervals is a fartlek (Swedish for speed play) session, a loosely structured workout of alternating hard surges with steady running.

A great way to incorporate uphills and downhills in the same workout is V over timeO₂max intervals in which you run up a hill hard and sustain your intensity over the top and down the other side. These training sessions are time efficient and reinforce the race-winning tactic of maintaining your effort over the top of the hill. An example of this type of workout is 4 to 6 efforts of 4 minutes. Each hard effort starts on the flat, picks up in intensity on the climb, and then maintains that intensity on the downhill. You can also mix uphill and flat intervals in the same workout by running several intervals uphill and then several on the flat to convert the uphill power into speed.

Why Shorter and Faster Isn’t Better for Boosting V over timeO₂max

We have seen that you provide the greatest stimulus for improving your maximal aerobic capacity by accumulating as much time in the optimal intensity range (95 to 100 percent of V over timeO₂max) as you can during the workout. Many ambitious and well-meaning runners will tell you that these types of workouts are good but that you could train harder by running the intervals faster, reducing the rest interval, or both. And they’re right—the workout would be harder. It would also be less effective.

Remember, the main theme of this book is that each race distance stresses various physiological attributes and that you will maximize your potential at a given distance by developing those attributes to the appropriate degree. The most effective training isn’t necessarily the most physically demanding training.

This example illustrates this point. Consider the two workout options for Dan in table 1.11. Workout 1 consists of 8 repetitions of 400 meters at 1,500-meter race pace, running each repeat in 75 seconds. Dan will be tired after that workout but will have done only 10 minutes of work, of which at most 7 minutes were at the most effective intensity to improve V over timeO₂max. Workout 2 consists of 5 repetitions of 1,200 meters at a pace between 3K and 5K race pace. Dan runs the 1,200s in 4:15 (85 seconds per lap) for a total of 21 minutes of hard running and accumulates about 17 minutes in the optimal intensity range to stimulate improvements in his V over timeO₂max. Workout 1 is at a higher intensity and will stress Dan’s anaerobic system to a higher degree, whereas workout 2 targets improvements in V over timeO₂max.

Improving Your Basic Speed

For races of 5K through the half marathon, honing your basic speed is an important but often overlooked aspect of race preparation. Your basic speed is how fast you can run for a short burst. It determines how fast a pace you can attain but not how fast a pace you can maintain. Speed is determined by stride frequency multiplied by stride length. Increase your stride frequency or your stride length (while holding the other constant), and you run faster.

Running short fast repetitions not only improves your basic speed but also improves your running technique and may improve your running economy (see sidebar earlier in chapter). Speed training is more important for a 5K than for a half marathon, but it has a place in your training program regardless of what distance you’re focusing on. The benefits of speed training include increased stride rate, increased stride length, and improved running technique.

Increased Stride Rate

Your maximal stride rate is determined largely by the ratio of fast-twitch to slow-twitch fibers in your muscles. The best distance runners tend to have mostly slow-twitch muscle fibers, which is an advantage for endurance. The best sprinters have primarily fast-twitch fibers, which provide a faster stride frequency and more power per stride. As we mentioned earlier, you can’t increase the proportion of fast-twitch muscle fibers with training but you can increase the ability of your muscles and nervous system to work faster and more powerfully.

Your maximal stride rate is controlled by your neuromuscular system, and, as with any other skill, quick leg turnover requires practice. Your nervous system activates your muscle fibers, and the firing pattern largely determines how fast you can run. By running short, fast repetitions you teach your nervous system to let you run fast. After a few short speed sessions, a faster stride rate will feel more natural and take less effort to maintain. Activating your fast-twitch muscle fibers during these workouts also allows them to activate more readily during a race. This can be a particularly desirable trait when trying to summon the speed for a furious finishing kick.

In Daniels’ Running Formula (2014, pp. 26-27) Coach Daniels comments on the stride rates of runners from 800 meters to the marathon at the 1984 Los Angeles Olympics: “Of all the runners evaluated, only one took fewer than 180 steps per minute.” Less experienced runners often have a slower leg turnover, typically about 160 to 170 steps per minute. Daniels explains, “Keep in mind that the slower the leg turnover, the more time you are spending in the air . . . the higher you are elevating your body mass, and …the harder you hit the ground on the next landing.” A lower stride rate may also indicate you are reaching too far forward with your heel. Known as overstriding, this habit slows you and intensifies the impact forces your body must absorb with each step. By increasing your stride rate, you not only improve your potential to run fast but may also reduce your likelihood of injury.

Increased Stride Length

Your stride length when you’re running at top speed is determined by the length of your legs, the power your legs can generate, and your flexibility. You cannot do much about the length of your legs, but you can work on both flexibility and power.

Short speed work increases your range of motion, power, and coordination, which help to increase your stride length. Fast running dynamically stretches your hamstrings and hip flexors, allowing you a greater range of motion. Speed sessions also lengthen your stride by improving your knee drive and ability to toe off. Short, powerful uphill running provides greater resistance, which further increases the power and length of your stride.

Improved Running Technique

Many distance runners have sloppy running form, such as tight shoulders or poor leg extension. Short, fast running can help you overcome technique imperfections by teaching you to run fast but relaxed while focusing on good running form. These brief workouts will improve your running technique and posture at all speeds. They may also improve your running economy.

Improving Performance With Hill Training

As we have already discussed, effective training requires providing a stimulus for the body to adapt and improve. Two ways to increase the training stimulus are to run faster or longer on the flat to increase the resistance by fighting gravity and running uphill.

While including uphill running is prudent if you plan to compete on hilly courses, the physiological benefits of hill work extend to all aspects of your training. These benefits include increased leg strength and power (which can be transferred to faster flat running), improved cardiovascular fitness, increased stride length, and improved running economy.

Training on hills may be the most underrated training element for runners. The added stamina developed in the hills transfers to faster racing over any terrain. Elite runners understand the benefits of hill training, particularly in their base training several months before major competitions.

Any of the workouts in the training schedules can be run on hills or hilly terrain. Hill running can be incorporated into your specific V over timeO₂max, lactate threshold pace, and basic speed training, as well as your endurance and general aerobic runs. Simply adjust your pace to keep the effort at the correct intensity. On undulating terrain allow your heart rate to increase up to 8 beats per minute on the uphills; be sure to ease at the top to return to the appropriate range. Examples of effective hill training were included in the discussions of each type of training earlier in this chapter.

If you live in the flatlands, do not despair. With a bit of creativity you can gain the benefits of hill running. Runners in Miami have been known to scale the ramps of a parking garage on Sunday mornings, and old landfills are often rechristened Mount Trashmore and made into public parks. You can also replicate almost any hill workout on a treadmill.

Uphill Running Technique

Effective uphill running technique requires subtle changes from running on the flat. Let your stride shorten moderately and your knees lift naturally. The most common mistake when running uphill is leaning forward, which is counterproductive to maintaining speed. Looking ahead and not down will help you retain a more upright posture. You will tend to use your arms more as you lift your knees, but try to keep your shoulders and arms relaxed.

Don’t Forget the Downhills

Many runners avoid downhills in training and use them as little more than recovery breaks during races. By including downhill running in your training program, you can gain a competitive edge over your opposition by improving your downhill running skill. This can take the form of running (and not coasting) downhills during your endurance training sessions, or it can be incorporated into your specific V over timeO₂max, lactate threshold pace, and basic speed training sessions. As you grow accustomed to working the downhills more aggressively, it will gradually feel more natural. Nothing beats the sense of flowing down a hill assisted by gravity.

As with other aspects of training, you should start with a small dose of downhill running and increase gradually. While running downhill is relatively easy on your cardiovascular system, it can take a toll on your muscles, joints, and connective tissue. If you increase your downhill running gradually, you will actually decrease your risk of injury because your body will suitably adapt to any challenges it might face.

Downhill training will also improve your downhill running ability during races. Pete remembers running next to the great Bill Rodgers in many races over the years and watching jealously as he ran away on the downhills. Bill was likely born to be a great downhill runner, but he made them a lethal weapon by honing that skill during training. You can also gain an edge by improving your technique and confidence running downhill.

Downhill training also reduces delayed-onset muscle soreness (DOMS) from racing. When running hard downhill, your muscles work eccentrically to resist the force of gravity, which causes microscopic damage to the muscle fibers and surrounding connective tissue. The resulting inflammation and muscle soreness can last up to five days. Fortunately, training on downhills and getting DOMS ultimately protect your muscles from subsequent damage and muscle soreness. The muscles don’t just repair, they actually prepare to handle future eccentric loading because of structural adaptations within the muscles. Consider downhill training a form of insurance against future soreness.

Downhill Running Technique

The key to effective downhill running technique is to allow gravity to help you flow down the hill. This requires adjusting your body position forward so you remain perpendicular to the hill and increasing your leg turnover as you gain speed. Landing toward your midfoot will help you maintain speed while staying in control. Some runners think about leaning slightly forward at the hips. Avoid the typical errors of leaning back or overstriding; both increase the jarring forces on your body and cause you to brake with each stride. To improve your balance and stay in control, keep your shoulders relaxed but allow your elbows to move out moderately from your sides.

Training to Improve Your Speed

Within the limits imposed by your muscle fibers, you can improve your speed by increasing strength, coordination, and flexibility and by doing workouts that help you realize the full potential of your leg turnover.

Because this book focuses on races of 5K and longer, the workouts to improve basic speed are relatively short and purposefully efficient so they do not leave you exhausted for other important training sessions. Table 1.12 shows examples of effective speed workouts. Some of these workouts are run at a track, while others should be run on a moderate uphill or gentle downhill. Several incorporate a mix of track and hill work, adding a layer of enjoyment and benefit.

One of the best speed workouts for a distance runner is a set of strides—short accelerations lasting 15 to 25 seconds. After a thorough warm-up, run several laps on a track, accelerating the straightaways and jogging the turns. Accelerate purposefully during the first 50 meters of each stride, but don’t push so hard that you start to tighten up. Hold full speed for another 40 or 50 meters, then gradually relax back to a jog. Do these in one of the outside lanes to provide more recovery between efforts. If you run six laps, you’ll do 12 strides of approximately100 meters each. Staying relaxed is important during strides. You don’t want to practice straining; that won’t transfer to running relaxed at other speeds.

Concentrate on maintaining good running form and staying relaxed during this workout. Avoid tensing your neck, shoulders, and arms. Because it’s nearly impossible to think about all facets of good running form at once, focus on one element during each stride. For example, concentrate in turn on keeping your jaw loose, driving with your arms forward and backward, pushing off the balls of your feet, maintaining proper posture, and keeping your shoulders erect. This manageable training session will improve your ability to achieve a faster running speed with coordination and relaxation.

You can further enhance the benefit of short speed work on a slight downhill, preferably on a soft surface such as grass. The extra effect of gravity pulling you downhill assists your legs in turning over more quickly. Running on the flat then seems easier because your muscles have learned to turn over faster. Warm up well and gradually increase your effort during downhill training; it’s easy to strain a muscle when running downhill fast, particularly if you haven’t done much speed work in the last several weeks.

You can also improve your basic speed by increasing your leg strength. You can accomplish this in several ways, including lifting weights, doing bounding or plyometric exercises (as discussed in chapter 3), and running powerfully up short hills. Running up hills is an effective way to build leg strength because the strength gained in this way directly transfers to running and carries the lowest risk of injury.

To obtain the greatest benefit, run short hill repetitions powerfully with strong arm drive and leg extension. The uphill efforts should be only 8 to 15 seconds so you can maintain high intensity. This power-based hill running improves speed and acceleration and recruits muscle fibers that are used only during maximal efforts. A small risk of injury is associated with this type of training, particularly during the first few sessions, so be cautious when starting out. Also, increasing evidence shows that short, power-based hill training can improve leg strength, acceleration, and running economy (Barnes et al. 2013b). A mix of short power hills and strides on the flat makes a very effective workout.

Speed repetitions, another type of speed workout, are included in the 5K and 8K and 10K training plans. These sessions are structured similarly to V over timeO₂max workouts but run at 800-meter to mile race pace. A rule of thumb is to jog an equal distance to the speed repetition during the recovery period or slightly longer. For instance, if the workout consists of 2 sets of 5 × 200 meters, jog 200 meters back to the starting line after each repetition. The recovery jog may take up to three times as long to complete as the speed repetition, but that’s okay. The goal is to run the speed repetitions at the proper pace. It’s not necessary to monitor your heart rate for speed workouts because your efforts are short enough that your heart rate is still increasing when you slow to a jog.

Chapter 5
Considerations for Masters Runners

This chapter looks at one of the fastest-growing segments in the running community: masters runners. More than 40 percent of road race finishers in the United States were age 40 or over in 2012 (Running USA 2013), and this trend shows no signs of abating. Some masters runners are grizzled veterans who have been pounding out miles for decades; others are newcomers who welcome the challenge of running faster and farther.

No matter how you’ve come to the sport of running past the age of 40, you’ve no doubt noticed that training as a masters runner is somewhat different from training as a young whippet. While it might be conceivable for a younger training partner (or younger version of yourself) to perform a V over timeO₂max workout, tempo run, speed session, and long run all in the span of a week, today such a dense workload might leave you calling the physical therapist’s office.

Training as a masters runner, then, is all about establishing a comfortable balance between the demands of the sport and the limitations of your body. To that end we begin this chapter by looking at several types of masters runners. Next we examine some of the common problems associated with aging and how runners can slow or counteract them. Finally, we explore age-group and age-graded racing, which allow masters runners to continue to compete in more meaningful ways.

Types of Masters Athletes

Not all masters runners are created alike. Because of differences in training background and motivation, some masters athletes experience a period of record-setting racing while others struggle to ward off a steady decline. A separate group is just happy to be lacing up the flats again, thrilled that the sport they quit has something to offer them again.

Figuring out what type of masters athlete you are is more than just semantics. It gives you the best chance to set appropriate goals and better adapt to the effects of aging. The following are three categories that embody the bulk of competitive masters runners.

Serious Lifetime Runners

Runners who have seriously pursued their sport since their youth often continue to compete into middle age and beyond. These runners have experienced all the highs and lows running has to offer and continue to push their physical limits. Decades of training have given them an enviable aerobic background and a firm understanding of where they fit in the running hierarchy.

In many ways the aging process is hardest on this group because its effects are most visible. Assuming consistent training and a normal progression, most serious lifetime runners recorded their PRs in distances of 5K and up from the ages of 25 to 35, saw a small drop in performance through their 40s, and then followed that with a more accelerated slowing thereafter. If they are to find continued meaning in the competitive side of the sport, most serious lifetime runners need to shift their focus to age-group racing and age-graded performances (discussed later in this chapter).

That’s not to say that lifetime runners can’t succeed at the highest level as masters. Haile Gebrselassie, the former world record holder in the 5,000 and 10,000 meters and marathon, immediately set masters world records in the 10K and 10-mile after turning 40. American legend Joan Benoit Samuelson has kept up superior racing even longer, winning gold at the 1984 Olympic marathon as a 27-year-old, then running in her eighth Olympic Trials marathon in 2008 as a 50-year-old.

Legendary Bill Rodgers: Aging Gracefully

AP Photo

Bill Rodgers, the legendary four-time winner of both the Boston Marathon and New York City Marathon, remained remarkably successful through his 40s and 50s. He still holds three U.S. records for 45- to 49-year-olds in the 8K (24:41), 15K (48:00), and half marathon (1:08:05). In addition, he once held the masters world record in the 10K with a time of 29:47.

As with many aging runners, Rodgers’ path to masters glory has not been all smooth sailing. At the age of 56 he had his first major injury, breaking his right tibia, and at age 60 he was diagnosed with prostate cancer. Undeterred, Rodgers returned to the Falmouth Road Race at the age of 65 and won his age group—40 years after winning the race outright. “These two ‘injuries’ have provided me with good excuses for why I’m not as fast as some others my age,” he says with his characteristic charm.

Rodgers still travels to 25 to 30 races per year in his longtime inspirational role to legions of younger runners but is more selective about how often he competes. “Seriously, I still like to race, but find I’m content to race less often now,” he says. “I have run a half marathon this year in 1:44 and 10K in 47 minutes. Occasionally I can win my age group.”

Rodgers conservatively guesses he’s run close to 175,000 miles (280,000 km). “The tough thing for me is [the effect of] so many miles on my body after nearly 50 years as a runner,” he says. To maintain his fitness, Rodgers still runs six days a week (although he believes he should only be running half that), runs on trails as much as possible, and hits the pool and lifts weights weekly. “I do some stretching but should do more,” he says. “Overall I feel I need to do more cross-training. I also take naps probably three days a week for recovery, and have a deep-muscle massage every two weeks or so.”

The one thing that doesn’t seem to be in the cards is retirement. As Rodgers says, “It’s still great to be a runner!”

New-to-the-Sport Masters Runners

Runners who begin training for the first time after the age of 40 often believe they have found the fountain of youth. In a short time they lose weight, improve their cholesterol profiles, and get fitter and faster from week to week while most of their peers are slowing and packing on the pounds.

As their love for the sport increases, new-to-the-sport masters runners are able to increase their training volume, improving their aerobic fitness. As their neuromuscular and cardiovascular systems adapt, these runners often seem to reverse the effects of aging by setting personal bests. When combined with the lack of accumulated wear and tear on their muscles, tendons, and joints, runners in this category often enjoy a five- to eight-year window in which they continue to set lifetime personal bests.

Kathy Martin

John Keklak

PRs since age 40: mile 5:14, 5K 17:23, 8K 28:57, 10K 36:31, half marathon 1:22:24

Age-group world records and American records at distances from 800 meters to 50K

There is inspiration. Then there’s inspiration! Kathy Martin is the latter. It’s hard to talk about her career without resorting to italics and exclamation points. Who, after all, goes from struggling to run around the block at age 30 to holding multiple age-group records at almost every conceivable distance? And who does it while working 60 to 70 hours a week as a real estate agent in high-demand Long Island, New York?

A relative latecomer to the sport, Martin didn’t go for her first run until she was 30. Tagging along with her soon-to-be husband, Martin lasted all of 10 minutes before she was completely out of breath. “That was a huge ‘A-ha!’ moment when I realized if I could not run a mile at 30, I would probably not be walking by the time I was 60,” she says. “So I started running.” After winning her first race, Martin flirted with the sport for more than a decade, taking time off to have a child and start her real estate career. But once she was introduced to masters track competitions, everything changed. “I like the rhythm of the roads, but the track distances are shorter and faster,” she says. “I love that feeling as well. I love the variety that each provides.”

Martin clearly loves variety. After turning 60 in 2011, she immediately went on a tear. She set American age-group records in the half marathon and marathon and won national championships in everything from the 1,500 meters to the 10,000 meters. She added world indoor records in the 1,500 meters and 3,000 meters. Perhaps most impressively, when she set the 50K American record for the 60 to 64 age group, her timed splits for 20K, 25K, and 30K were all American records as well.

That incredible range is the product of consistent training that touches on all the energy systems. While her mileage varies greatly depending on her race focus, Martin generally runs seven days per week on the roads and trails. Her husband, Chuck Gross, plans her training and includes a steady diet of lactate threshold runs, hill repeats, lots of V over timeO₂max intervals, and a weekly long run. When preparing for shorter track races, Martin likes to include 1-minute pickups during her general aerobic runs to keep her legs feeling fast. Yoga, stretching, plyometrics, and weightlifting have all contributed to keeping her healthy and chasing records.

“I truly believe we need a posse of help as we age,” she says. “So many runners I meet think they can just train through injuries. You can and need to incorporate into your training whatever is necessary to compete at a high level.” In Martin’s case this posse includes a chiropractor, physical therapist, massage therapist, and personal trainer to help with cross-training. She also pays extra attention to her nutrition and hydration compared to when she was younger.

Martin has one last bit of advice that she believes allows her to train at such a high level despite being in her 60s. It is simple, is available to all, and, not surprisingly, has an exclamation mark punctuating its end. The secret? “Keep it fun!” she says.

Born-Again Masters Runners

Careers. Families. Other interests. The reasons high school and college runners give up the sport during their primes are as diverse as the runners themselves. So, too, are the reasons for picking the sport back up after turning 40. Many born-again masters runners begin running again for health purposes, only to find the old competitive flame still burning as their fitness increases.

Born-again masters runners share many attributes with the other two groups. Like their new-to-the-sport friends, runners in this category often experience a period of rapid aerobic development and sustained period of improved performances. Those gains may have a different context, however, because born-again runners have a deeper background in the sport from their younger days. And as runners like Pete Magill (profiled at the end of this chapter) show, some born-again masters runners can turn in world-class performances upon returning to the sport, regardless of how long a hiatus they took.

Addressing the Problems of Aging

Whether you’ve been running since you were 10 years old or only started at the age of 45, there comes a point when age begins to affect your training and performance. It often starts off subtly: A workout takes longer to recover from, a muscle stays tighter than it has before, or a tempo run route that used to take 20 minutes to cover now takes 21. As these effects accumulate, you might begin to feel that your best running days are behind you.

Fortunately, you can systematically address many of the negative effects of aging through specific training. Nothing can reverse the process, of course, but today we know many ways to slow and sometimes even halt the downsides of growing older as it relates to your running.

Problem: V over timeO₂max Declines as You Age

This is the biggest culprit a masters runner will encounter. Well-trained distance runners can expect to lose 5 to 10 percent of their V over timeO₂max every decade after the age of 25 (Brisswalter and Nosaka 2013; Suominen 2011; Young et al. 2008). As you grow older, your maximal heart rate slowly declines, you tend to lose muscle mass, and your heart’s stroke volume might gradually decrease. This limits the amount of oxygenated blood that can be pumped to and used by your working muscles. On the plus side, if you maintain training levels, running economy remains relatively steady with increasing age and lactate threshold pace tends to slow very gradually.

Unfortunately, the older you get, the more influence your V over timeO₂max has on your performance. While lactate threshold is a strong predictor of performance in both younger and older runners for distances over 5K, masters runners’ performances are more heavily affected by their V over timeO₂max.

Solution: Emphasize V over timeO₂max Workouts in Your Training Schedule

Studies have shown that performing intervals at V over timeO₂max pace can help slow the natural decline in V over timeO₂max for many runners (Reaburn and Dascombe 2008; Young et al. 2008). This means intervals lasting 2 to 6 minutes at close to 5K pace should make up a higher proportion of the hard workouts for masters runners. To make the most of your time, pay extra attention to hitting the right pace and use sensory cues (including perceived effort and heart rate) to make sure you’re not going too fast or too slow. If you use a heart rate monitor, be sure to adjust your training zones according to your maximal heart rate.

Emphasizing V over timeO₂max workouts does not mean doing them at the exclusion of other types of workouts. Long runs, lactate threshold workouts, speed work, and general aerobic runs all play a role in keeping you a well-rounded runner, no matter your age. Just make sure you’re sufficiently recovered from a V over timeO₂max workout before tackling other hard workouts in your training.

Problem: Recovery Takes Longer After Workouts and Races as You Age

The muscular damage and fatigue you have after a hard workout or race as a masters runner are similar to what a younger runner encounters. Age, however, slows how quickly you’re able to recover. Although the decreased capacity for muscle recovery in older athletes is not well understood, hormone levels likely play a significant role. Hormones, such as human growth hormone, testosterone, and estrogen, which decline with age, help regulate the repair of muscle fiber and connective tissue. Accumulated wear and tear in muscles, tendons, and connective tissue may further slow this regeneration process.

Solution: Lengthen Your Recovery Time and Shorten Your Racing Season

It sounds self-evident, but giving the body the rest it needs is the best way to keep competing at a high level. Coaching experience and advising older runners have shown that the extra recovery time required differs depending on the type of workout involved. V over timeO₂max workouts, which put the highest stress levels on the muscle fibers and cardiovascular system, require the longest recovery time followed by tempo runs and long runs, which have similar requirements. Table 5.1 summarizes the extra days of recovery required for these three types of workout by age. While no guidelines work for everyone, these have proven effective for most older runners. For instance, a highly fit 30-year-old might be able to do a workout such as 5 × 1,200 meters on a Monday afternoon and be fully recovered for a 6-mile tempo run by Thursday morning. Contrast that with the recommendation for a highly fit 50-year-old, who could still do the 5 × 1,200-meter workout, but would want to allow two extra days of easy running for adequate recovery. In this case, that would push the next hard workout to Saturday.

Races place even more stress on the body and need to be treated accordingly. Your ability to return to intense workouts after racing will vary based on several factors, including your age and training history and the distance, terrain, and environmental conditions of the race. Table 5.2 provides the recommended number of recovery days after racing before the next hard workout for masters runners. After races on hot days or over hilly terrain, one or two extra recovery days may be beneficial. The key, just like with the hard workouts, is to ensure you’re fully recovered.

This longer recovery period also applies when designing your taper (discussed in more detail in chapter 6). Just as it takes the body longer to recover from a hard workout, it also takes longer to reap all the benefits of training as you age and head into a race fully recovered. For that reason, you’ll want to increase the length of your taper as you get older. Masters runners should increase the duration of the tapers discussed in chapter 6 by several days, with a one-week taper for low-priority races, a 10-day taper for moderate-priority races, and a 17-day taper for a goal race. The extra taper days include general aerobic runs and recovery runs. You also should push back intense workouts as recommended in table 5.1. For instance, if you are 50 years old and had a V over timeO₂max workout scheduled six days before a race, you should push it back to eight days out to ensure full recovery.

Another consideration is to shorten your racing season. Because older bodies often don’t cope as well with accumulated stress as younger bodies do, you run the risk of pushing your season into a nosedive if you extend it too long or race too frequently. By scaling back your racing season and allowing more recovery between races, you provide the greatest opportunity for consistent racing success.

Problem: Muscle Mass Decreases as You Age

Muscle fibers tend to atrophy as you age. This occurs more in fast-twitch fibers, but eventually affects some slow-twitch fibers as well. This contributes to a decrease in muscle strength and power and the decrease in V over timeO₂max with age. Muscle loss with age can be attributed to the “use it or lose it” principle, genetics, hormonal changes, and other physiological factors.

Solution: Incorporate Strength Training Into Your Routine

Runners of all ages can benefit by including strength training in their program, but this effect is magnified for masters runners. Endurance training keeps muscles firm and body fat stores relatively low, but it does not protect your overall skeletal muscle mass from decreasing, particularly in your upper body. Weight training, on the other hand, has been shown to increase muscle mass in older adults in a matter of weeks (Maharam et al. 1999). Bone mineralization is also increased with this type of training, an important consideration if you’re at risk of developing osteoporosis or osteopenia. The weightlifting routines discussed in chapter 3 can help older runners maintain and even enhance muscle mass.

Short speed-work reps, hills, and other forms of high-intensity training also help to maintain muscle strength. This kind of work keeps your fast-twitch fibers active in a sport-specific manner, which should maintain your muscle strength and power longer as you age while helping retain your basic speed. Workouts including short uphills, as discussed in chapter 1, are particularly effective in safely developing strength and power in older runners. They’re also an effective way to ensure you maintain or even improve your running economy.

Problem: Body Fat Stores Increase and Training Volume Decreases as You Age

The average American puts on roughly 1 pound (.45 kg) a year from the age of 35 to 60. Masters runners are not exempt. Research has shown that even relatively high-mileage masters runners (over 40 miles [64 km] per week) consistently put on weight as they age. Not only is too much fat deleterious to your general health, but lugging around even a few extra pounds increases the energy demand of running. With your metabolism already slowing, you’re unlikely to feel your best when training if your fat stores increase significantly.

Most masters runners also eventually cut back their mileage as they age. This may be caused by needing more recovery between key workouts or shifting personal and professional priorities. In either case, lowering your training volume burns fewer calories and also reduces the stimulus for many of the positive adaptations of aerobic training.

Solution: Maintain Your Prior Training Volume (as Much as Possible) While Monitoring Your Diet

Maintaining a consistent training volume as you age can help you continue to race faster for a longer time. The key is to maintain volume as much as possible while also modifying training to meet increased recovery needs. Older runners tolerate general aerobic runs and recovery runs well. Capillary density, which rapidly declines in the sedentary aging population, is maintained well in masters runners who keep their volume suitably high. When done in conjunction with regular V over timeO₂max workouts, keeping your training volume steady appears to offer the best chance for racing well into your golden years.

If maintaining a volume similar to your peak training days is too hard on your body or unrealistic given your present circumstances, don’t be afraid to increase the time you spend cross-training. In fact, as mentioned in chapter 3, cross-training can be a boon to older athletes, keeping their cardiovascular systems in great shape while lessening the pounding on muscles and joints.

Another area to monitor is your diet and caloric intake. Although a modest amount of weight gain is a natural part of the aging process, the less body fat you gain with age, the more likely you are to maintain your running performance. Masters runners who decrease their caloric intake as their training volume lessens will do best at maintaining their weight within a healthy range.

Masters runners need more of certain nutrients, as well, especially vitamins D, B₆, B₁₂, and calcium, says Suzanne Girard Eberle, sports dietitian and author of Endurance Sports Nutrition. She advises taking a multivitamin and mineral supplement to help ensure adequate intake of these nutrients and others.

While the effects of aging on training are easy to identify, two issues remain invisible trouble spots for many older runners. “Hydration and heat intolerance may be the most critical issues that a masters athlete needs to monitor,” Eberle recently told Pete. “Normal age-related changes include being less able to detect thirst, kidneys that aren't as good at concentrating urine (so more water is needed to remove waste products), and having sweat glands that produce less sweat. It's easy for a masters runner to fall behind in meeting daily fluid needs and then get into trouble when exercising.”

To limit the risks associated with chronic dehydration, Eberle advises including healthy beverages with every meal and snack and drinking a full glass of water any time you take medication. Be sure to also monitor your urine output and color and weigh yourself regularly to ensure you are replacing all your lost fluid.

Older runners also often find it more difficult to run in hot conditions compared to younger runners and may be more susceptible to heat-related illness. An overall decline in fitness is most likely the main culprit. According to Eberle, masters runners who maintain a high level of aerobic fitness—and who acclimatize to hotter weather by reducing their training load when first encountering unseasonable conditions—tend to have fewer heat-related concerns.

Pete Magill

Courtesy of Diana Hernandez.

Masters PRs: 5,000 meters 14:34 (age 46), 10K 31:12 (age 50), half marathon 1:10:19 (age 50)

Oldest American to break 15:00 for 5K; U.S. age-group records in 5K, 10K, and half marathon

In his mid-30s, worn down by years of stress and alcohol abuse, overweight, and trying to make ends meet as a divorced father and Hollywood screenwriter, Pete Magill collapsed while watching TV. In the emergency room, a doctor told him that he was going to die if he continued his lifestyle. Ten years later, Magill became the oldest American to break 15 minutes in the 5K.

If there is a unifying theme to the chaotic story of Pete Magill, it is this: It’s never too late to try to find greatness in yourself. An excellent runner since high school, Magill alternated years of serious training with periods where he would “drink and smoke myself into a physiological stupor,” he says. This continued for several decades, until that fateful night in the emergency room. The next morning he resolved to change his lifestyle for good.

That transformation didn’t happen overnight. Despite his pedigree, it took Magill five months to be able to complete a 5-mile run and almost a year before he was ready to tackle a race. “After that, I became an ardent masters competitor, coach, and cheerleader,” he says. “Running is no longer just a lifestyle; it literally saved my life.”

While Magill was able to break 15 minutes for 5K in his 20s, 30s, and 40s, his long periods away from the sport and his current role as a masters coach and running columnist have given him a unique perspective on what it means to grow older in the sport.

“The first thing we aging runners have to face is that our fast-twitch muscle will go the way of the dinosaurs if we don’t include training that consistently stimulates it,” he says. “Too many of us old guys and gals fall into a pattern of mostly distance, occasional tempo, and declining race performance. Sessions of hill sprints, 5K- or faster-paced reps, and other fast-twitch-oriented running are essential.”

Another big change Magill has made as a masters runner is to emphasize more recovery. “When I was young, I’d run a 5K one day, then run my next hard repetition workout two days later,” he says. “Now I wait about 8 to 10 days after the 5K. For longer races, the wait is even longer.” He also enhances his recovery through PNF (proprioceptive neuromuscular facilitation, described in chapter 3) and dynamic stretching and spending more time in the weight room to ensure muscle balance. Magill also found that he was often running his recovery runs too fast; today he leaves the watch at home to make sure he doesn’t race himself on easy days.

Now in his sixth decade, Magill still hopes he has a shot at breaking 15:00 one last time (he ran 15:01.2 at the age of 50). But that’s only part of why running remains central in his life. “What keeps me motivated aren’t records or age grades,” he says. “Simply put, it’s the running lifestyle. I’m healthy, I have great friends in my club mates, and for an hour or two every day I’m ageless—I’m just another human being out practicing our nomadic heritage, running the trails and the roads, communing with nature, enjoying existence in its simplest form, enjoying the sheer beauty of movement and breathing and sensation.”

Age-Graded Performances

Aging takes a physiological toll on the body to be sure. But it can also affect you psychologically. No one likes to see race times grow gradually but perpetually slower, particularly if he or she has continued training with dedication over the years. Figure 5.1 shows 5K world records plotted by age. Note the steady (and then rapid) decline as even the best runners in the world feel the effects of aging.

Figure 5.1 5K world records by sex and age group.

Source: Association of Road Race Statisticians.

Fortunately, you have two ways to judge your performance as a masters racer. The first is age-group racing, which shows how you fare in a given race compared to your peers (usually in 5- or 10-year increments). Age-group racing is imperfect, though, because older runners in each group are at a disadvantage and the results are heavily dependent on your competitors.

Age grading, on the other hand, takes into account your age, sex, and time and then grades it on a scale of 0 to 100. You can think of age grading in much the same way golfers or bowlers think of their handicaps. Running performances at a variety of distances are graded through a series of multipliers that are based on current world records and then adjusted to reflect the effects of aging. Table 5.3 shows what the grades equate to in terms of performance.

Pete Magill, who is profiled in this chapter, is the oldest American to break 15:00 in the 5,000 meters, having run 14:45 on the track at the age of 49. Magill is clearly a world-class athlete for his age. This is reflected in his age-graded score of 97.01. Another way to use age-graded scoring is to see what an equivalent performance would be for a 25-year-old man (the baseline used in the formula). In this case, Magill’s performance is equal to a 13:00 5,000-meter run by a male athlete in his prime. (For comparison’s sake, the current U.S. record is Bernard Lagat’s 12:53.60.)

You can also use age grading to compare your performance over several years. For instance, say Suzy was 45 when she ran a 5K in 19:30 off good genetics but unspectacular training. At the age of 55, she trained really well and ran 21:00. Although her time 10 years later was 90 seconds slower, Suzy’s age-graded performance went from 81 percent to 85 percent (the equivalent of a 17:19 5K for a 25-year-old woman). This shows she performed relatively better in the later race despite running slower and should act as motivation to keep training hard.

You can sometimes find your age-graded score in the results of a major race. If your local 5K or 10K doesn’t include that information, you can easily plug your time into the online running calculator maintained by the World Masters Association.

Craig Holm’s 40-Plus-Year Journey

Courtesy of Tony DeSabato.

Since he started competing in the early 1970s, Craig Holm has compiled an enviable resume while proving that you can remain a competitive runner for years on end. A three-time Olympic marathon trials competitor, Holm set personal bests of 23:11 over 8K and 1:03:06 for the half marathon in the 1980s. At age 51, he ran 56:40 for 10 miles. Although this pace was 53 seconds per mile and 18 percent slower than his 47:57 personal best set 20 years earlier, its age-graded equivalent was a 46:34 for a 25-year-old and scored a 95.32 on the age-grading scale. Such a performance made him one of the top masters runners in the country at an age when most of his contemporaries had long since retired.

Holm continues to run well as he approaches age 60. Although not quite as strong as his past performance, a 1:06:48 10-mile in Philadelphia at the age of 58 still scored an 81 percent on the age-graded scale (and was the equivalent of a 54:57 for an open athlete). He also has strung together comparable performances in shorter events such as 5Ks and even sprint triathlons.

To ward off the effects of aging, Holm has adapted his training as he’s aged. These are key factors in staying competitive:

Maintaining long intervals (such as 3 to 4 × 1,600 meters) in training to maintain V over timeO₂max

Running short intervals to work on running speed and economy (such as 8 × 400 meters)

Racing far less frequently

Doing upper-body weights and core exercises three times per week to help his posture and reduce the load on his lower back

Keeping his weight as close as possible to his old racing weight

Cross-training, including participating in triathlons, to stay injury free

Holm also credits running his workouts at a slightly reduced effort for his longtime success. “I feel it is far better to be at a starting line 100 percent healthy but at 90 percent fitness than to train at 110 percent effort, risk injury, and toe the line doubtful that I will finish,” he says.

Acknowledgments

This book would not have been possible without the contributions of many. Thanks to all the insightful coaches who have shaped our coaching philosophy, including Jack Daniels, the late Arthur Lydiard, Bill Squires, Arch Jelley, Joe Vigil, Renato Canova, Scott Simmons, and Chris Pilone. Philip extends thanks to Dean Duncan, Chris Suppes, and Jim Halford, coaches who opened his eyes to the science and wisdom of great coaching. Pete would like to thank Tom Cole, Jack Warner, and Kevin Ryan, who instilled the belief that the Olympics weren’t too big a dream.

Thanks to the inspiring athletes who let us share their personal stories with the world. An extra-special thanks to Kara and Adam Goucher for taking the time to write such a thoughtful foreword. We are also indebted to our models—Brenae Edwards, Jonathan Hernandez, Macy Latter, and Jeremiah Wiggins—for taking the time to clearly demonstrate all the exercises contained in this book.

This labor of love might never have gotten off the ground if Tom Heine at Human Kinetics hadn’t suggested it. A special thanks to him and Amy Stahl for seeing the need for a book dedicated to serious road runners and having the faith in us to pull it off. We’d be fools not to mention the ever-helpful Scott Douglas in the same breath. He pulled Pete and Phil together in the beginning, and his constructive criticism and encouragement are felt throughout the book.

No amount of encouragement would have made this book possible without the support of our incredibly understanding wives and children, each of whom witnessed far too many hours of us staring at the computer screen. To Christine, Annika, and Katrina Pfitzinger and to Macy, Aspen, and Willow Latter: Thank you, thank you so much.

Chapter 3
Supplementary Training

As we’ve seen in the first two chapters, the ability to run fast in distances from the 5K to the half marathon requires a blend of structured training, calculated recovery, and a willingness to listen to your body. Train too haphazardly and you won’t provide the proper stimuli to improve your fitness. Push too hard with too little recovery and you risk becoming overtrained. Optimizing your training is a true balancing act.

Your training can be further optimized by incorporating supplementary workouts into your routine. Nonrunning activities like strength training, flexibility work, and aerobic cross-training engage your muscles and mind in a different way than running, increasing your strength, flexibility, and injury resiliency. Supplementary training also uses muscle groups and motor patterns that are ignored when you solely run, helping you become a more balanced athlete. For runners who have hit their mileage ceiling or are injury prone, supplementary training can give you the benefits of extra aerobic work without added wear and tear on your body.

Supplementary training can also be viewed as a type of “prehabilitation” against injury. Too often runners view themselves as either completely healthy (I can run) or completely injured (I cannot run). In truth, a great deal of gray space exists on the health continuum. The nagging pain in your calf that lasts 10 minutes into every run may not stop you from finishing a workout yet, but it will keep you from enjoying your sport and may signal a larger injury looming on the horizon. To prehab a concern you must recognize this pain and start to treat it before it sidelines you.

To those ends, we present four types of supplementary training you can perform along with your main running sessions. The section on flexibility looks at the principles behind dynamic, static, and PNF (proprioceptive neuromuscular facilitation) stretching and when to incorporate them into your training. Next we look at how strength training positively affects your running. This includes dumbbell routines, core exercises, and plyometrics. Then we touch on running drills and their role in developing effective form and posture. Finally we discuss the role of aerobic cross-training exercises such as water running, swimming, and cycling and how these can increase fitness for healthy and injured runners alike. Routines and photos are included for all the supplementary work in this chapter.

Flexibility

Anyone who has tried to run with a painfully tight iliotibial band or stiff back can tell you how inflexible muscles and tendons restrict movement, hinder performance, and turn running into a rather miserable experience. The ability to move your limbs through their natural range of motion without interference is vital to remaining a healthy and productive runner.

How flexible you need to be—and how you measure such a thing—has increasingly been questioned by coaches and sport scientists. Conflicting information about dynamic and static stretching has left many people questioning what, if anything, needs to be done to enhance flexibility in a runner. Yet most runners continue to stretch. Is this a good thing? We believe it is. Certain stretching regimens offer tangible benefits like greater power and better range of motion; others help relax tense muscles and may allow you to run faster and smoother. By introducing dynamic and static stretching routines at the appropriate times (and using PNF stretching when your muscles are particularly tight), you give yourself the best chance of staying healthy and feeling your best on race day.

Dynamic Flexibility

If dynamic flexibility was ever a secret, the proverbial cat is out of the bag. Go to a high school, college, or professional track meet and you’re sure to see athletes spread out around the warm-up field swinging their legs and rolling their necks and skipping in every conceivable fashion. Welcome to the new age of stretching.

Unlike traditional static stretching routines that isolate a muscle group by holding a pose for 20 seconds or longer, dynamic routines emphasize repeatedly moving a joint through its full range of motion. Although the increases in muscle flexibility are fairly moderate, dynamic stretching has been shown to increase blood circulation, improve joint mobility, and increase a muscle’s power output compared to static stretching or not stretching at all (Herda et al. 2008; Dalrymple et al. 2010). These are valuable assets to have in your favor when preparing to run.

Dynamic stretching also better mimics what you’ll encounter while running than other types of flexibility work. Your range of motion while running (or functional flexibility) should have more of an impact on your performance than how close you can come to doing the splits while sitting on the ground. This is particularly true for faster running, where stride length plays a greater role in performance outcomes.

Dynamic stretching routines are most effective when they are performed before running. Find something solid to hold on to before starting the routine, such as a wall, the side of a car, or a fence, because many of the exercises require placing weight on something sturdy. Maintain good posture when performing each of the stretches: head up, shoulders relaxed, back as straight as possible. Be sure to swing your arms and legs through their full range of motion without straining. When circling with your arms, hips, and knees, listen to your body and its current limits to prevent injury.

Dynamic stretching routines are not a substitute for a warm-up run before a workout or race, but they may help you transition more efficiently into faster running. Early-morning runners may want to try these exercises before running because they are an excellent way to shake off a long night spent in bed. They are also highly efficient. The whole dynamic flexibility routine should take no more than 5 minutes (see table 3.1).

Arm Cross

From a standing position, hold your arms out to the side. Gently swing them across your body, keeping them loose and even with your shoulders. Alternate which arm crosses on top with each swing.

Leg Swing

Stand next to a supportive structure, feet together. Brace yourself against the structure with one arm. Swing the leg that’s nearest the structure through its full range of motion. Face the other direction and repeat with the other leg.

Side Swing

Face a supportive structure and place your hands on it, about shoulder-width apart. Your feet are together and about 2 feet from the structure. Swing one leg side to side through its full range of motion. Repeat with the other leg.

Hip Circle

Place your hands on your hips with your feet shoulder-width apart. Keeping your feet in place, gradually rotate your hips and pelvis in a circle. Your knees should bend slightly. Alternate directions each set.

Knee Circle

Place your hands on your knees and your feet together. Bend your knees at a 45-degree angle. Keeping your feet in place, rotate your knees in a circle. Alternate directions each set.

Side Skip

Start with your arms at your side and your feet shoulder-width apart. Skip sideways, clicking the sides of your feet together with each step while swinging your arms through their full range of vertical motion (similar to a jumping jack). Repeat in the opposite direction.

Static Flexibility

Static stretching increases your flexibility by lengthening muscle fibers and the connective tissue that surrounds them. Unlike the perpetual movement of a dynamic routine, static stretching requires you to isolate a muscle group and hold a stretched position. Stretching consistently will increase the targeted muscles’ range of motion and reduce the effort needed to move it through that range.

You may also find static stretching helps you in unexpected ways. For several years in college, Phil struggled with a pronounced breathing problem. Every time a running effort became too intense, he began to wheeze. Doctors reasonably assumed it was exercise-induced asthma, but the prescribed pills and inhalers offered no relief. Only after visiting a massage therapist for an unrelated problem did Phil learn that muscular tension in his back was causing the breathing problem. After implementing a daily 5-minute stretching program, the breathing problem disappeared.

That’s not to say there hasn’t been some controversy about the effectiveness of static stretching in recent years. Much of this debate was fueled by a series of studies in the 1990s and early 2000s that showed maximal power output was lowered in athletes who performed static stretches before exercise (Kokkonen, Nelson, and Cornwell 1998; Fowles, Sale, and MacDougall 2000). From this, many coaches and runners speculated that runners would perform worse if they performed static stretches before workouts or races. More recent studies that better replicated runners’ stretching routines have found that short bouts of static stretching have no negative effect on running economy or maximal power (Bubanj et al. 2011; Hayes and Walker 2007; Ryan et al. 2008).

To prevent injury, always perform static stretches when the muscles are warm and blood flow is high. This could be immediately after completing a run or as a stand-alone session after several minutes of moderate exercise (including walking). Work your way into each stretch, being mindful to stay within your body’s current limits. Hold each stretch for 20 to 40 seconds and perform each stretch one to three times. Although you want to apply enough force to lengthen the muscles and surrounding connective tissue, static stretching should not cause discomfort. If you feel pain, ease off the stretch and check that you are using the correct technique.

The routine in table 3.2 targets muscle groups that are habitually tight among runners, such as the hamstrings and low back. You might want to add or delete stretches depending on your body’s needs. Also make sure to stretch opposing muscle groups (such as the quadriceps and hamstrings) and the left and right side of your body equally.

Back Twist

From a seated position, start with your left leg straight in front of you and your right leg bent and drawn up close to your chest. Your right foot should rest on the ground outside your left knee. Put your left elbow on the outside of the right leg and twist your back to the right. Keep twisting until you feel a stretch in your low back and middle back and the outside of your right leg. Switch legs and repeat on the other side.

Leg Over

Lie on your back with your left leg straight on the ground. Bring your right leg up to 90 degrees and then cross it over your left leg on the ground, keeping your shoulders on the ground. Stretch as far as you can in that direction until you feel a stretch in your outer leg. Switch legs and repeat on the other side.

Butterfly

From a seated position, place the soles of your feet together and draw them close to your inner thighs. Gently push down on the inside of your knees with your palms or elbows until you feel a stretch in the groin.

Single-Leg Hamstring Reach

From a seated position, start with your right leg straight and the left leg bent like in the butterfly position. Reach with both hands toward the right ankle or foot and hold that position once you feel a stretch in your right hamstring. Switch legs and repeat on the other side.

Lifted Hamstring

Begin on your back with your right foot against a door jamb and your left leg bent upright. Slide your right heel up the door jamb until you feel a stretch in your hamstring, inching your left leg and torso toward the door jamb to keep your right leg straight. If you are able to stretch a full 90 degrees, your hips will be parallel with the door jamb and directly below your right leg. To increase the stretch, gradually straighten your left leg by locking your knee. Switch legs and repeat on the other side.

Standing Quadriceps

From a standing position with your feet together, put your left hand on a solid structure. Bend your right leg at the knee and bring that foot under your right glute, holding your right ankle until you feel a stretch in your quadriceps. Switch legs and repeat on the other side.

Straight-Leg and Bent-Leg Calf

Stand an arm's length away from a solid structure and place both hands on it for support. Position your right foot behind your left heel and relax it. Stretch your gastrocnemius (outer calf muscle) by moving your hips forward, keeping your left heel pushed into the ground. After stretching with the leg straight (a), maintain your position but bend the left knee (b); this will shift the stretch to the muscle deeper in the calf (soleus). Switch legs and repeat on the other side.

Arm Crossover

From a standing position, bend both elbows to 90 degrees. Interlock your arms in front of your chest, placing one elbow over the other. Clasp your hands and lift your elbows slightly. You should feel a stretch in your middle and upper back. Switch arms and repeat.

Yoga for Runners

Most supplementary training options offer a specific and limited benefit to a distance runner. Not yoga. While many people are familiar with how it enhances flexibility, yoga has also been shown to increase strength (particularly in the core muscle groups), improve posture, and correct muscle imbalances.

Yoga’s benefits extend beyond simple physical strength and flexibility. Yoga has been linked to lower anxiety and been successfully used in the treatment of depression. Its meditative component can help lower stress levels. And, as author Budd Coates relates in his 2013 book Running on Air: The Revolutionary Way to Run Better by Breathing Smarter, the breath work that is central to all yoga programs may help you run faster while lowering your risk of injury.

Although you can learn yoga through books and DVDs, most beginners benefit from joining yoga classes. Before you start, make sure you know what type of course you’ve signed up for. Hatha yoga is the most popular style. It focuses extensively on holding poses, mindfulness, and breath work. Ashtanga yoga (better known as power yoga in the Western world) is more physically demanding and moves from pose to pose in a rapid sequence, increasing the muscular demand. Bikram yoga (or “hot yoga”) sessions last 90 minutes in a room heated to 105 degrees Fahrenheit (40.5 degrees C). This type of yoga can cause overheating and dehydration, so it is not recommended during periods of serious running training.

PNF Stretching

If you find yourself struggling with a particularly tight muscle, you might want to try a form of flexibility work known as proprioceptive neuromuscular facilitation (PNF) stretching. Popular in physical therapy and sports medicine, PNF stretching produces temporary increases in range of motion of up to 20 to 30 percent by changing the way your body perceives and tolerates a stretch. It requires a partner who can help you stretch by activating the opposing muscle group.

It is still unclear whether daily PNF stretching benefits runners or what effect this increase in range of motion has on running capabilities. For the short-term relief of particularly tight muscles, though, it seems to be effective.

PNF Hamstring Stretch

Lie on your back while your partner holds your right leg. Keep your right leg straight as your partner lifts it. Keep your left leg straight on the ground. When your right leg reaches the end of its range of motion, hold the passive stretch for 10 seconds. Next, resist against your partner by pushing in the opposite direction for 5 to 10 seconds before relaxing. Your partner again then lifts your leg and holds the passive stretch. Your range of motion should have increased. Repeat this process of stretching and resisting three or four times on the right leg, then switch and perform it with the left leg.

PNF Hip Flexor Stretch

Lie facedown on a table with your legs straight. Bend your right knee so that your right foot is directly above your right glute. Your partner lifts your right knee several inches off the table until you feel a stretch in your hip flexor. Hold this passive stretch for 10 seconds, then resist against it by pushing your knee toward the table for 5 to 10 seconds. Relax and let your partner once again pick up your knee and hold the passive stretch. Your range of motion should have increased. Repeat this process of stretching and resisting three or four times on the right leg, then switch and perform it with the left leg.

Strength Training

It may at first seem counterintuitive to include a section on strength training in a book about training for distance running. After all, isn’t strength training all about developing larger muscles, which is highly disadvantageous for a runner?

Done correctly, strength training offers several advantages for runners without producing unwanted side effects. Compound weight training and plyometric exercises may improve your running economy and improve neuromuscular characteristics, making you faster on the race course. Isolated weight training can help isolate and correct muscle imbalances that would otherwise lead to injury while also improving your functional strength. And focusing on core strength can help you maintain effective form throughout a race, saving you from slowing as your trunk muscles fatigue in the late stages of a race.

Runners should generally perform strength-training exercises 2 to 3 times a week. A good time to lift is either shortly after or later in the day of a hard workout. Grouping intense activities like this increases the training stimulus in the short term while giving you more recovery between sessions. Perform plyometrics on recovery or general aerobic run days so you don’t attempt them when muscles are fatigued. Avoid weightlifting 24 to 36 hours before a hard running workout. Strength training takes a toll on the body and temporarily fatigues your muscles, increasing your risk for injury and poor performance.

Weight Training

The primary goals of weight training for a distance runner are to strengthen muscles and connective tissue, increase muscle stiffness (see the sidebar Muscle Stiffness: How Springy Are You?), increase injury resiliency, correct muscle imbalances, and improve running economy. Just walking into a gym and doing a couple sets on the bench press, however, won’t accomplish those things. Instead, you need to structure your weight training as carefully as you would your running training in order to reap its full benefits.

For our purposes, we can simplify weightlifting into two categories: isolation exercises and compound exercises. Isolation exercises require moving only one joint, thereby isolating muscle groups. Many of these exercises use machines. This type of weight training is safe and is excellent for correcting muscle imbalances and improving the strength of the targeted muscles. On the downside, the benefits of isolation lifting do not translate as specifically to running as other types of strength training.

Compound lifts, on the other hand, move multiple joints and use multiple muscle groups at one time. These more difficult lifts use dumbbells, barbells, and weight plates to provide resistance. While these carry a slightly higher risk of injury when compared to isolated lifts, compound lifting offers more direct and measurable benefits to a distance runner. This is particularly true of running economy, which may increase through this type of training in as little as six weeks. Improved running mechanics and better neuromuscular efficiency are believed to be behind this. For this reason, it has become common in many of the professional distance running groups throughout the United States, including the Nike Oregon Project (home of the gold and silver medalists in the 10,000 meters at the London Olympics, Mo Farah and Galen Rupp). As head coach Alberto Salazar told The Guardian (U.K.) in 2013: “People have always thought distance runners should lift light. Don't you believe it."

Muscle Stiffness: How Springy Are You?

When you go for a run, numerous muscles, tendons, ligaments, and joints work in harmony to propel you forward. Your muscles and tendons help complete these movements by storing elastic energy with every step from initial foot strike through midstance, then releasing it to help propel you forward. In many ways, you act as a simple mechanical spring, stretching and recoiling thousands of times each run.

Stiff springs use energy more efficiently than loose springs. For that reason, exercise scientists have spent a great deal of time studying the stiffness of runners. They do this by examining vertical, leg, and joint stiffness, which are all measures of how much the parts of your body shift in relation to how much force is generated when you land on the ground (known as ground reaction force). Better vertical stiffness, in particular, has been shown to be related to better running economy, possibly because it increases the amount of energy recovered with each stride, reduces ground contact time between strides, and leads to higher stride frequency (Brughelli and Cronin 2008; Fouré et al. 2009).

Being stiff and being flexible are not opposites. Flexibility refers to your ability to move a joint through a full range of motion. Stiffness, on the other hand, looks at how much your tendons and muscles oscillate (or move up and down) in relation to ground reaction forces. Less movement indicates stiffer muscles and tendons.

One of the most interesting things about stiffness is your body’s innate ability to adjust for different surfaces. You might imagine that running on a hard surface such as concrete would lead to a stiffer stride than running on soft grass. It turns out that your central nervous system takes the surface into account and adjusts leg stiffness based on ground stiffness. This allows you to keep similar biomechanics whether you’re running a cross country race or several miles easy on a bike path.

This does not mean you run equally fast on each surface. All surfaces store energy passively and return it to your legs with each stride. Hard surfaces like asphalt or a rubberized track return more than softer surfaces, lowering the amount of oxygen needed to run fast. Runners like Jim Ryun, who ran a 3:51 mile on a cinder track in the 1960s, can only wonder what their PRs might have been on the lightning-fast synthetic surfaces of today.

For all that we know about stiffness, many of the recommendations for improving it remain theoretical at best. Several studies have shown plyometrics increase muscle stiffness, while others have shown plyometrics and weight training improve running economy and may lead to faster race times (Paavolainen et al. 1999; Fouré et al. 2009). Whether these two effects are related is yet to be proven, but it does point to the valuable role strength training can play in your training program.

The goal of weight training for a distance runner is not to increase aerobic fitness but rather to maximize functional strength, improve running economy, and correct muscle imbalances. For those reasons, we recommend against low-weight, high-volume lifting and emphasize exercises that are most applicable to running. While it may seem more in line with the goals of a distance runner to do squats with a lighter weight 20 times rather than a heavier weight 6 times, numerous studies have found greater benefits from heavier weights, particularly for lower-body exercises (Jung 2003; Paavolainen et al. 1999).

Remember that strength training is complementary to running, not the main goal. Let strength and performance gains come naturally by working through the program. If you find yourself too tired from lifting to perform well in your runs, then the lifting has become counterproductive and you need to scale it back.

We have included two weightlifting programs here. The first is for people who have not lifted before. Runners new to weightlifting should develop proper technique during basic exercises before progressing toward heavier weights and more complex lifts. The American College of Sports Medicine recommends 1 to 3 sets of 8 to 12 repetitions for beginners at a relatively low weight (approximately 60 percent of your one-repetition maximum, or the heaviest weight you can lift once). Repetitions at this weight should feel only moderately challenging; when you complete a set you should feel tired but not close to muscle failure. These recommendations are reflected in the beginner program found in table 3.3.

If you’ve been strength training for some time, you may find greater gains from more complex lifts and lifting at a higher intensity. For most exercises in the more advanced program (see table 3.4), you want to find a weight that you can lift for 6 to 8 repetitions before fully fatiguing (usually about 80 percent of your one-repetition max). This weight should be heavy enough that it requires your full concentration but not so heavy that you have to cheat and use improper form to move it. A weight-training log can prove valuable in monitoring your improvement and finding the optimal weight load for each exercise.

To get the most out of these programs, lift two to three times per week. Beginners should spend at least a month mastering the beginner lifts before advancing to the more complex lifts. Advanced lifters can benefit from both programs as long as they keep the intensity suitably high. Each routine should take less than 20 minutes to complete.

Seated Triceps Press

Develops the triceps

From a seated position with your feet shoulder-width apart, hold a dumbbell above your head in both hands. Keep your upper arms straight, bend at the elbows, and lower the dumbbell until it is parallel with the base of your neck. Return the dumbbell to the starting position to complete one rep.

Lunge

Develops the glutes, quadriceps, and hamstrings

Standing with your feet shoulder-width apart, take a big step forward with your right leg. Your right leg should bend to a 90-degree angle; your left knee should almost touch the ground. Drive your left arm forward to provide balance as you step forward. Push off the right leg and use your arms to return to a standing position. As you progress, hold moderately heavy dumbbells to increase the challenge. Alternate with the opposite leg for each rep.

Dumbbell Lat Row

Develops the upper back and shoulders

Position your left hand and left knee on a weight bench. Grab a dumbbell off the floor with your right hand, keeping your right arm straight. Pull the dumbbell up next to your body by lifting your upper arm and elbow. Lower the weight until your arm is straight and repeat. Switch arms after all the reps are complete.

Weighted Crunch

Develops the abdominals

Begin by lying on a mat, holding a weight plate in front of you with your arms straight and elbows locked. Using only your abdominal muscles, lift your upper body several inches off the ground, pushing the weight plate forward at a 45-degree angle. Use your abdominals to slowly return your upper body to the starting position to complete one rep.

Alternating Shoulder Press

Develops the shoulders and triceps

Begin in a seated position with your feet shoulder-width apart. Hold two dumbbells in your hands, keeping them parallel to your shoulders by bending your elbows. Push one dumbbell into the air above you until that arm is almost straight, then lower it to the starting position. Use your core muscles to maintain good posture during this exercise. Alternate arms with each rep.

Squat

Develops the quadriceps, hamstrings, and glutes

Start in a standing position with a barbell on your shoulders, feet slightly more than shoulder-width apart and pointing slightly outward. Inhale and slowly lower your body into an almost sitting position using your hips like a hinge to swing your glutes behind you. Keep your chest out, your shoulders back, and your back as straight as possible when lowering the weight. Your knees should stay directly over your feet and not protrude past them or wobble inward or outward. When you have reached a comfortable low point—usually a 60- and 90-degree angle in the knees, but no more—exhale and push against the ground forcefully and return to a standing position.

Alternating Dumbbell Press

Develops the triceps, chest, and shoulders

Lie on a weight bench holding a pair of dumbbells on your chest. Extend one arm fully above you, then bring it down to the starting position. Alternate arms with each rep.

Lunge With Twist

Develops the glutes, quadriceps, hamstrings, and core-stabilizing muscles

Stand with your feet shoulder-width apart and hold a weight plate or medicine ball in both hands. Take a big step forward with your left leg, bending your left leg to a 90-degree angle; your right knee should almost touch the ground. Rotate your upper body 90 degrees to the left (your right elbow should be just above your left thigh). Push off the left leg and simultaneously twist your upper body until it is once again facing forward. Alternate legs with each rep.

Back Hyperextension

Develops the lower, middle, and upper back and glutes and hamstrings

Position yourself on a glute–ham bench (also called a Roman chair) with your thighs parallel to the floor and your body bent down 60 to 90 degrees from the waist. Pick up a weight plate, and carefully use your back muscles to raise yourself no more than 90 degrees. At this point your body should form a straight line. Lower the weight in a controlled manner to complete one rep.

Romanian Deadlift

Develops the quadriceps, glutes, upper and lower back, and shoulders

Stand in front of a barbell with your feet shoulder-width apart. Reach down and grab the barbell with your palms facing downward; your back should be parallel to the floor at your low point. Bend your knees and use your hips to lift yourself to a full standing position. Keep your arms, back, and shins as straight as possible. Hold the weight for a full second in the standing position before reversing the exercise to safely lower the weight to the floor.

Core Training

Your core is made up of abdominal, lower-back, pelvic, buttocks, and oblique muscles. Every time you sit up or take a step, these muscle groups work in harmony to stabilize your body and keep you balanced. Running and other movements become inefficient when your core is weak because other muscles must compensate.

Each muscle group in your core plays an important and unique role. Your abdominals, obliques, and lower-back muscles properly align your spine and pelvis, your pelvic floor muscles act as a base for the entire core, and your buttocks stabilize your torso and help you generate the force that propels you forward when you run. When one of these areas is weak, core function is compromised.

Weak core muscles can also lead to poor posture and a less powerful stride as a run progresses. Strong core muscles, on the other hand, may reduce the risk of lower-leg injuries and allow you to maintain race pace longer.

Unfortunately, many distance runners neglect their core muscles or focus their attention on just the abdominals. Six-pack abs are nice to look at but might prove to be meaningless if the rest of the core musculature is underdeveloped. On the plus side, core training is relatively efficient, requires little equipment, and can be done at home.

The program in table 3.5 targets each of the core muscle groups in ways that are most beneficial for runners. Begin with the basic core routine and perform the exercises sequentially, taking a short break of 10 to 20 seconds between each. Try to make it through the routine twice. As you adapt to the exercises, gradually add exercises from the advanced core routine. You can also increase the number of sets or duration of each exercise to add more challenge.

Abdominal Crunch

Lie on your back with your knees bent and your feet on the floor. Place your hands behind your neck. Contract your abdominal muscles to raise your head and shoulder blades off the ground while pressing your lower back against the floor. Return to the starting position to complete one rep.

Superman Hold

Lie facedown and lift your arms and legs several inches off the ground directly in front of and behind you. Only your pelvis should remain on the ground. Maintain this position for the duration of the exercise.

Fire Hydrant

Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Lift one leg to the side, keeping it bent at 90 degrees. Return to the starting position. Switch sides when you’ve completed a full set.

Donkey Kick

Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Lift one leg off the ground until the thigh is parallel with the floor, keeping your knee bent at 90 degrees. Complete the exercise by returning the leg under your center of gravity. Switch sides when you've completed a full set.

Plank

Begin in a push-up position with your elbows on the ground and your lower body supported by your toes. Keep your back as straight as possible and contract your abdominal muscles to prevent sagging or arching. Hold this pose for the duration of the exercise.

Side Plank

Begin lying on your right side, with your upper body propped on your right elbow and your lower body supported by the outer edge of your right foot. Lift your upper body until you form a triangle with the floor. Keep your left arm off the ground, placing your hand on your hip. Use your obliques (side abdominal muscles) to maintain this pose for the duration of the exercise.

Superman Crunch

Lie facedown and lift your arms and legs several inches off the ground directly in front of and behind you. Only your pelvis should remain on the ground. Slowly return to the starting position to complete one rep.

Supine Plank

Begin on your back, with your elbows on the ground and close to your body and your feet together. Prop your weight on your elbows and your heels, keeping your spine aligned and your knees locked. Contract your core muscles to maintain this pose and hold it for the duration of the exercise.

Plyometrics

For runners, no form of strength training has been proven to be more effective than plyometrics. These explosive jumping exercises have been shown to increase running economy and racing performance in well-trained distance runners (Jung 2003; Paavolainen et al. 1999).

By applying maximal force to a short series of explosive jumps, plyometrics decrease ground contact time, activate your muscles more readily, and improve mechanical efficiency. Your muscle stiffness also increases, increasing the amount of elastic energy that can be stored and used during each running stride. This makes for a more powerful and economical stride.

Ease your way into plyometrics to prevent unnecessary soreness and potential injury. To prevent injury, use the first several sessions of plyometrics as a trial period to learn the exercises before using high effort. Perform the exercises on a level surface that is not too hard, such as a grass field or track. Plyometrics are best done on days when your muscles are fresh, such as when you have a general aerobic run scheduled. Warm up with a mile of easy running and perform dynamic stretches to ensure your muscles and tendons are prepped. Under no circumstance should you do plyometrics the day of or day after a hard workout. Fatigued muscles can compromise your ability to execute the jumps properly, increasing your risk of injury and diminishing the benefits of the plyometric routine.

When executing plyometric jumps, make sure you maintain good form and try to spend as little time on the ground as possible. The explosive nature of plyometrics is what makes it so effective. Lumbering on the ground between each jump is counterproductive and will use your muscles in a way that’s less conducive to efficient running.

Start with the basic routine and perform it no more than two times per week (see table 3.6). As you adapt, feel free to try the more challenging advanced exercises. Because of their intensity, you need nearly full recovery between plyometric exercises to perform them properly. Rest at least 1 minute between each set. Don’t be fooled with the relatively low volume of exercises: plyometrics are intense. They’re also worth the time.

Single-Leg Bound

Standing on your right leg, push off of the right leg, jumping up and forward. Generate torque by swinging both arms forward. Land on your right leg. As quickly as possible, push off again with the right leg and repeat the sequence. Continue hopping until you complete all reps and then switch legs.

Vertical Jump

Stand with your feet shoulder-width apart. Jump upward off both legs, reaching toward the sky with your hands. Keep your hands above you and land on the balls of your feet in the same spot you took off from and then immediately jump again. Bend your knees as little as possible when jumping and landing. Focus on limiting ground contact time and jumping equally high on each rep. Continue jumping until all reps are completed.

Jump Lunge

Begin by standing with your feet shoulder-width apart. Jump into the air, moving one leg in front of your body and one leg behind. Land in a lunge as deep as is comfortable (usually between 45 and 90 degrees). Immediately jump again, switching lead legs in midair. Continue jumping until you have completed all reps.

Box Jump

Begin by standing with your feet shoulder-width apart just behind a box or other sturdy object. Crouch moderately, then explosively push off from the ground to jump up. Land on the balls of your feet on top of the box. Step back down to the ground to complete the rep.

Note: The height of the box is determined by your comfort level. Most beginners should start on a 12-inch (30 cm) or 18-inch (45 cm) box and progress in 6-inch (15 cm) increments until they find a suitable challenge.

Alternating-Leg Bound

Standing on your right leg, push off and jump up and forward. Use your left arm to generate torque. Once you’re in the air, swing your left leg forward and prepare to land on your left foot. As quickly as possible, push off again with the left leg and land on the right leg. Continue the sequence until all reps are completed.

Side-to-Side Jump

Stand with your feet almost touching. A step hurdle, agility cone, or chair on its side should be on your immediate right. Push against the ground with both feet and draw your knees up toward your chest as you jump up and to the side over the cone or chair. Land on the balls of your feet and immediately push off to jump back to the original side. Continue jumping until you have completed all reps.

Note: The height of the step hurdle, cone, or chair is determined by your comfort level. Most beginners can clear a 12-inch (30 cm) step hurdle or cone comfortably.

Running Form Drills

Ever since Christopher McDougall’s 2009 book Born to Run hit the bestseller lists in the United States, runners have started paying a lot more attention to their form. This has mostly been a positive thing, challenging the belief that good form was a myth (not true) and that runners naturally gravitate toward their own perfect form with the accumulation of many miles (partially true).

That’s not to say running form is entirely in our hands. Biomechanics are affected by the length of the bones, muscle and tendon flexibility, muscle strength, body weight, and the way that weight is distributed across the body. Some of these are alterable up to a point (weight, strength, and flexibility) and some of these are genetically determined (bone length).

Fortunately, many aspects of efficient running form are in your control. You don’t have to hunch at the waist. You don’t have to run with your chin down. And you certainly don’t have to land on your heels with your feet way in front of you. These may be ingrained traits, but all can be vastly improved by doing the strength and flexibility work discussed earlier in this chapter and by performing running form drills regularly.

Running drills work by exaggerating elements of your running stride. This allows you to isolate the individual components that make up your running form and work on heightening their efficiency. For instance, you want sufficient knee drive every time you run fast while staying erect from the waist up. Exercises such as A skips focus on driving the knees up while maintaining good posture.

Of all the flaws you might seek to correct with drills, overstriding is probably the most important. Overstriding occurs when you reach too far past your center of gravity with your lead foot. This landing pattern stresses the joints and connective tissue and causes you to brake with each stride. A stride rate that is too slow or trying to exaggerate your stride length are typical causes of overstriding.

One of the best times to perform drills is before an intense workout or race. After finishing your warm-up jog, go through the series of drills outlined in table 3.7, then finish with strides. The drills are broken into basic and advanced categories. Start with the basic drills for several weeks. Once those begin to feel comfortable, you may add the advanced drills to the routine. Do each drill twice for roughly 20 meters at a time. Form is important when doing this type of technique work. While you won’t need much recovery time between drills, make sure you do each one as correctly as possible. The whole routine should take about 5 minutes.

A Skip

The goal of this drill is to emphasize proper running form and sprint mechanics and increase range of motion in the front of your stride. Begin by driving your right knee up so that your right thigh is parallel to the ground. Match this movement with your left arm, making sure that it’s bent at the elbow and engaged in a manner similar to running. Let your momentum carry you slightly forward, then land on your right forefoot. Immediately bring your left leg up to the same position with the opposite arm. Continue to move in this slow skipping pattern. Make sure you remain upright throughout.

Butt Kick

The goal of this drill is to increase range of motion in the back of your running stride while still landing under your center of gravity. Begin by running in place. Exaggerate this motion by flicking your heels under your glutes, making sure to land on your forefoot at the end of each stride. Gradually start moving forward. Pump your arms in time with each stride to provide balance. Make sure you remain upright throughout.

B Skip

The goal of this drill is to increase range of motion in the front of your stride, dynamically activate the hamstrings, and learn to land under your center of mass. It also helps improve coordination. Begin this drill the same as an A skip. Bring your right thigh just above parallel to the ground, then fully extend your right leg and snap it back under your center of gravity. Alternate your lead leg for the duration of the exercise.

High Knee

The goal of this drill is to exaggerate proper sprint mechanics and increase the range of motion in the front of your stride while maintaining good posture. Starting from a slow jog, begin driving your knees up to or slightly above 90 degrees with each stride. Churn your legs rapidly while pumping your arms in sync. Alternate your lead leg for the duration of the exercise.

Quick Feet

The goal of this drill is to train the central nervous system to activate muscle fibers more rapidly. Starting with your feet shoulder-width apart, begin taking short steps as quickly as possible. Your feet should come off the ground no more than several inches, and you should move forward only about 6 inches (15 cm) per stride. Pump your arms vigorously.

Backward Running

The goal of this drill is to maximize full extension of the back of your running stride and improve proprioception. From a running position, extend one leg back, using your arms to generate thrust. As you land, thrust the opposite leg and arm back. Make sure to reach as far back as possible with each stride.

Carioca

The goal of this drill is to increase lateral mobility, proprioception, and agility. Begin with your feet three feet (1 m) apart. Push off your left foot and bring it toward your right foot, landing just behind the right heel. Immediately push off your right foot to shuffle in that direction and return to your original stance. Push off the left foot again, this time landing in front of your right foot. Continue this pattern of shuffle stepping with your left foot alternating behind and in front of your right foot. You can twist your upper body slightly to maintain balance if necessary. Reverse the steps to complete the drill for the other leg.

Aerobic Cross-Training

Aerobic cross-training consists of activities and equipment you’re probably familiar with: cycling, swimming, deep-water running, rowing, and cross-country skiing. These exercises offer a cardiovascular challenge but with minimal impact stress. Runners who have hit their current mileage ceiling can get additional cardiovascular training through cross-training while lowering their risk of injury. Other athletes who want to enhance their recovery or need a short break from running can benefit by replacing a recovery run with a cross-training activity. And if weather conditions prove too dangerous, runners can perform these exercises safely indoors.

For injured athletes, aerobic cross-training offers the best hope for coming back at close to full speed. Several studies have found that you can hold on to most of your preinjury running fitness for up to six weeks by vigorously cross-training (Eyestone et al. 1993; Reilly et al. 2003). Shifting your focus from running to cross-training can take some work at first, but most runners quickly adapt to the challenges these new exercises present.

To make the most of your cross-training, experiment with different exercises until you find the ones you are most comfortable with. Although your heart rate might be lower when cross-training, focus on maintaining your level of perceived exertion. Some exercises (like the elliptical trainer) might seem less challenging than running; others (like rowing) might prove to be quite difficult. Cross-training is meant to enhance your running experience, not replace it.

Specific guidelines for incorporating cross-training into your schedule are included at the end of the chapter. First, let’s take a look at your exercise choices.

Deep-Water Running

Despite all the chlorine, Speedos, and kids splashing, deep-water running is the most running-specific cross-training activity. Healthy runners can reap cardiovascular gains without incurring the additional impact stress from running on land. To an injured runner, deep-water running feels the closest to the sport they’re deprived of. The weightlessness of deep-water running also means most injured athletes can safely perform it even when they are incapable of doing other types of cross-training.

Depending on your comfort level in the water, you can run with or without a flotation vest. You should go without a vest only if you feel extremely comfortable in the water and are not alone.

Your heart rate will be lower when deep-water running, typically about 8 to 12 beats per minute slower at the same level of oxygen uptake. The tepid pool water reduces the amount of blood sent to cool the skin, while the water pressure increases stroke volume. A lack of familiarity with water running also means you’re less likely to recruit muscles as efficiently when starting off. The good news is that the effects of water running increase as you master it. Sticking with deep-water running and learning how to better recruit muscles when underwater are critical to maximizing your time in the pool.

To get the most benefit from your time in the water, keep the intensity of pool running suitably high. Your muscles stand to benefit from the increased challenge of moving through something thicker than air even while your heart is taxed less. This means your perceived exertion will be significantly higher in the water than on land at the same heart rate. Don’t be afraid to hit lactate threshold or V over timeO₂max interval intensities while in the water. Injured athletes in particular will benefit most from interval workouts with short recoveries.

To get a good workout in the pool, try using a water running form that resembles a sprinter on land (figure 3.1). Despite its name, the sprinter form is most efficient for long workouts in the water. The key to effective water running that increases your heart rate is driving your legs quickly through the water like pistons in a car engine, mirroring the powerful strides seen in elite sprinters. This form emphasizes a quicker cadence and helps you stay upright. It also keeps you from spending unnecessary time fighting the viscosity of the water while trying to lengthen your stride like you would on land, which is almost impossible underwater. By controlling your cadence and moving your arms rapidly, you can also better control your heart rate and intensity.

Figure 3.1 Upright posture is a key aspect of successful water-running technique.

© Lynda Huey

During deep-water running, you might find that you move slightly forward or remain more or less in place. Either is perfectly fine as long as you maintain an upright posture. Making small bits of forward progress can offer a mental incentive for some runners. When Phil fractured a toe training for the Colorado Marathon, he spent four weeks deep-water running around a small diving well. Because it took 5 to 6 minutes to circle the perimeter of the pool, Phil treated each lap like it was a mile on land. This helped break up the monotony and gave him a visual target for each interval.

Swimming

Although it works the muscles in a way that is less specific to running than deep-water running, swimming offers a great stimulus to your cardiovascular system and gives your upper body the type of workout it could never get while running on land. Doing laps in a 25-yard or 50-meter pool also helps you easily structure workouts and receive feedback while swimming.

Many runners find it difficult to swim for more than 5 or 10 minutes when first starting. If this is the case, you can add rest periods to your recovery swims or alternate swimming and deep-water running to let your arm muscles recover. Also make sure you establish a regular breathing pattern to keep from tiring prematurely.

Much like in deep-water running, interval sessions with short rests are the best way to maximize your time swimming if you’re injured. Repeats of 50 to 200 yards with short rests are more than enough to work your cardiovascular system and stave off boredom. Healthy runners looking to break up the monotony of lap swimming can also add small doses of interval training to their recovery swims. Another way to add variety is by mixing up swimming strokes. If you have a swimming background, don’t hesitate to incorporate the breaststroke and backstroke into your workouts. Both are beneficial in their own right and can help you swim longer by changing the muscle-group emphasis.

Another way to mix up swim workouts is by including kickboards and pull buoys. Kickboards force your legs and core muscles to propel you across the water. Pull buoys—small flotation devices that rest between your inner thighs—force you to swim with just your upper body. Pull buoys can be particularly beneficial for injured runners who need to keep a leg muscle or bone immobilized but still want to work out. A common workout that swimmers and triathletes do is known as pull–kick–swim. The simplest version of this workout alternates a lap with the pull buoy, a lap with the kickboard, and a lap swimming freestyle.

Cycling

In some ways, cycling can engage you physically and mentally just like running. It challenges your cardiovascular system, requires you to constantly pump your legs, and allows you to explore all sorts of roads and trails. Indoor cycling on a wind trainer or exercise bike, much like running on a treadmill, isn’t as mentally stimulating but offers you the chance to focus fully on your workout. New advances in technology mean many health club exercise bikes offer integrated maps (for simulating the terrain of roads worldwide) and built-in televisions (to let your mind wander to something else).

Outdoor cycling comes with risks, such as being struck by a car or getting stranded with a flat tire. Ride cautiously while wearing a helmet and always bring a spare inner tube, bike pump or CO₂ cylinder, and tire levers. If you choose to ride outdoors extensively, it makes sense to be professionally fitted on your bike. This maximizes your power output on the bike while minimizing your injury risk. If you don’t get fitted, make sure any soreness you feel in your knees, hips, glutes, and lower back is just a product of trying a new exercise and not an impending injury.

When riding, keep your RPM between 85 and 100 and expect your heart rate to be lower than when running. Healthy runners replacing a recovery run should ride about one and a half times as long as they would usually run. A 40-minute easy run would be replaced with 60 minutes of cycling. Injured runners should tackle interval sessions on the wind trainer to maintain their fitness and reduce boredom and use outdoor rides in place of long runs.

Cross-Country Skiing and Elliptical Trainers

Few aerobic activities burn more calories or challenge the whole body as much as cross-country skiing. Runners in the higher latitudes have used cross-country skiing for decades as a way to develop their cardiovascular systems during the long winters. Cross-country skiers have the highest V over timeO₂max values ever recorded, and Nordic skiing has been shown to be as effective as running in developing V over timeO₂max.

Snow melts, however. This makes the indoor elliptical trainer an appropriate substitute for cross-country skiing when the weather is warm. Much like its winter counterpart, elliptical trainers use both your arms and your legs and cause almost no impact stress. This makes an elliptical trainer especially beneficial for athletes struggling with stress fractures and stress reactions. Both cross-country skiing and elliptical trainers work your muscles in unfamiliar ways and will take a while to get used to. You should eventually be able to get your heart rate within about 5 beats of what you can do during a similar running intensity.

In the last five years, outdoor elliptical trainers have gained in popularity. These machines look like a hybrid between a giant scooter and a bicycle with no seat and allow you to ride an elliptical-like trainer outdoors. Outdoor elliptical trainers like the ElliptiGo may prove to be especially valuable to chronically injured runners who don’t like the fit or feel of bikes.

Rowing

Using a rowing ergometer for some of your aerobic cross-training can offer big muscular benefits while providing the heart and lungs a good workout, but it requires proper technique (see figure 3.2).

Figure 3.2 Following the proper sequence of movements is critical when using a rowing ergometer.

Wavebreak Media LTD/age fotostock

Start with your arms straight in front of you, holding the handle. Your knees should be tucked under your elbows and your back straight. To initiate movement, push back with your legs. Keep an upright posture as your legs straighten, making sure to keep your arms straight. Once your legs have straightened, use your arms to pull the handle past your knees all the way up to your body, leaning back slightly at the end. At the end of the stroke, relax your arms until they’re straight in front of you and rock your body forward from the hips until you return to the starting position.

Jerking the handle, leaning too far forward or backward, and pulling too much with your upper body are incorrect techniques and increase your risk of injuring your lower back. Rowing workouts are often broken into intervals or done as a sustained 20- to 40-minute session. Don’t plan to work out much longer because rowing is more taxing on specific muscles than running.

Aerobic Cross-Training for Healthy Runners

Healthy runners have two reasons to incorporate cross-training into their training plans: increased recovery (discussed in chapter 2) and additional cardiovascular benefits. Runners stand to benefit from adding cardiovascular training, so long as it does not inhibit running training or increase the amount of recovery time needed between running workouts.

One of the best ways to incorporate cross-training into your routine is to use it in place of a recovery run. There’s no reason to worry that a day of pool running or cycling is going to compromise your running fitness. In fact, because cross-training promotes recovery while also providing a cardiovascular stimulus, periodically substituting cross-training may benefit your running performance.

Because different exercises work your heart and muscles in different ways, each aerobic cross-training exercise follows separate guidelines. These are shown in table 3.8. In general, keep these workouts simple. Inserting small bits of more intense work is okay if it helps you break up the monotony. Just make sure to warm up for at least 10 minutes beforehand and don’t go so hard that it affects your run the next day.

Technology Solutions for Runners: A New Wave of Treadmills

At first it sounds like something out of a 1950s science fiction movie. Antigravity treadmills! Underwater running devices! Throw in a 50-foot reptile, and you’d have the makings of a Cold War blockbuster. Yet these devices are anything but science fiction and can in fact promote health and shorten rehab times in ways that coaches and athletes could have only once imagined.

The AlterG antigravity treadmill allows runners to run at a fraction of their weight by using NASA-designed technology to simulate weightlessness. You accomplish this by sealing your lower body into a pressurized air chamber that surrounds the treadmill deck. As the pressure is adjusted within the air chamber, you are able to run at 20 to 100 percent of your body weight. The AlterG can even reach speeds of 18 miles per hour (31 km/h) and climb at a 15 percent grade.

© Larry Fisher/Quad-City Times/ZUMAPRESS.com

The benefits of running at a lower weight were first realized by injured runners. Runners with common maladies like stress fractures, which had always required four to eight weeks of no running, suddenly could train through them after only a few weeks by reducing their weight to a fraction of normal. The stimulus was lessened but could be offset through other types of cross-training. It also reduced the transition time back to normal running.

In the last few years, healthy runners have also started using antigravity treadmills to be able to train more with less impact. Runners—such as former American 5,000-meter record holder Dathan Ritzenhein, who battled injuries for years—believe shifting a larger portion of their training to antigravity treadmills has helped extend their careers. More and more health clubs and physical therapy offices are starting to purchase these machines. As their price point comes down, you can expect easier, more affordable access in the future.

Underwater treadmills don’t offer the same weight variability as their antigravity counterparts, but they are significantly less expensive and still reduce impact stress enough to be valuable. Usually placed at the bottom of a small therapy pool, underwater treadmills keep your lower body submerged. This added buoyancy reduces impact stress, and like an antigravity treadmill, can allow you to train through serious injuries. New Zealand’s Nick Willis, a 1,500-meter silver medalist in 2008, spent the better part of two years after the Beijing Olympics battling a series of injuries. Despite the setbacks, Willis maintained fitness by doing a portion of his training on an underwater treadmill. In 2012, Willis returned to form, setting a New Zealand national record in the 1,500 meters.

Aerobic Cross-Training for Injured Runners

Runners often go through a modified version of the five stages of grief when they get injured. After denying the severity of the injury, many runners get angry at their bodies for betraying them. Bargaining in these circumstances (“I’ll train five times smarter next time if I can just make it through race day”) is ill advised and will only lead to further injury. When runners realize the futility of the situation, they often become depressed and listless, lowering their goals if not abandoning them all together.

Keep the faith. During many injuries, you can continue to train your cardiovascular and musculoskeletal systems and still achieve your goals on race day if sufficient time for recovery exists. This is why it’s important to accept the injury and understand its severity before abandoning your race plans.

With running temporarily out of the picture, cross-training becomes the primary focus of your training regimen. The type of injury might limit the cross-training exercises available, but odds are you can find several disciplines that work for you. Stick with what feels comfortable. If you feel pain at your injury site, stop the workout immediately.

Aerobic cross-training for injured athletes is necessarily more aggressive and more extensive than it is for healthy runners. If you hope to maintain your fitness, you can expect to spend up to twice as much time cross-training as running. If you don’t have that type of time available, focus primarily on the challenging portions of each workout. These sessions are often more extensive than you would do while running on land and focus heavily on intervals. Keeping your intensity high is the best way to stay in shape while your body heals.

Table 3.9 shows ways to train the different aerobic zones using some of the most common cross-training devices. Rotate through the workouts to make sure you don’t neglect a training system. If you don’t have access to a pool or health club, you might be limited in how you’re able to train while injured. Most gyms offer weekly or monthly memberships that might just keep you sane through cross-training.

Supplementary training can make you a stronger, faster, and healthier runner and help you maintain your aerobic fitness. Another key to getting the most out of your training is emphasizing what fuels your body. In chapter 4, we examine the roles nutrition and hydration play in preparing you to train and race at your best.

Part I
Training Components

Chapter 6
Tapering for Peak Performance

After many weeks of intelligent hard training, there comes a time when the demanding work is done and the body and mind need a pause to gather the energy for the race ahead. That time is the taper, a period of reduced training that allows your body to consolidate its gains.

Benefits of Tapering

Tapering offers many benefits, which can be summarized as rectifying the accumulated wear and tear of training. The taper period is when your body fully recovers and adapts to training, allowing the full measure of supercompensation to occur. Tapering your training provides time to repair the microcellular muscle damage from training and to fully replenish glycogen stores. Studies have shown that a well-planned taper leads to improved running economy and increases in muscle strength and power (Mujika et al. 2004; Mujika 2010). Tapering has been shown to lead to an increased red blood cell count (increasing the oxygen-carrying capacity of the blood) and may lead to increased aerobic enzyme activity and an increase in V over timeO₂max (Mujika et al. 2004; Mujika 2010).

In addition to the many physiological benefits, tapering also has a positive psychological aspect, often leading to improvements in mood and reduced perception of effort during training. An effective taper should leave you feeling mentally refreshed with increased motivation for the task ahead.

The magnitude of the performance benefits from tapering depends on the intensity and volume of your training leading up to the taper, how long you have been pushing your boundaries, and your body’s individual capacity to adapt to and recovery from training. The harder and longer you have been training, the greater the benefits of tapering your training before a race. And, as discussed in chapter 5, masters runners may require a few more days during the taper period than they did when they were younger.

Numerous studies have been conducted on tapering, and most have found improvements in performance. Reviews of many papers on the physiological responses to and benefits of tapering indicate that a well-planned taper can be expected to lead to a 2 to 3 percent improvement in performance (Bosquet et al. 2007; Mujika et al. 2004; Mujika 2010). This is significant, equating to a 20- to 30-second improvement for an 18:00 5K runner or 2:00 to 3:00 for a 1:40:00 half-marathoner.

How to Reduce Your Training

Because training load is the combination of your training volume (how long), intensity (how hard), and frequency (how often), you can reduce your training load in several ways. Coaching experience and scientific evidence agree that the greatest improvements in performance from tapering come from reducing training volume. Reductions in mileage of 20 to 60 percent have been found to lead to the greatest performance improvements (Bosquet et al. 2007; Mujika et al. 2000; Mujika 2010).You can reduce your mileage both by shortening the duration of your hard training sessions and by shortening the length of your recovery runs and taking the occasional day off.

How much to reduce your training volume depends on how much training you have been doing and how far you will be racing. High-mileage runners benefit from a greater relative taper than low-mileage runners, and more substantial tapers are advantageous for longer races. Table 6.1 shows recommended reductions in mileage during tapers for 5K to 10K races and for races of 15K to the half marathon. The most effective tapers decrease training volume progressively, with mileage decreasing more as you get closer to the race.

When tapering for longer than one week, it is important to maintain the intensity of your training in order to retain hard-earned race-specific adaptations. During your taper you should continue to include V over timeO₂max, lactate threshold, and speed training, but in smaller doses. For example, rather than a high-volume V over timeO₂max session of 6 × 1,200 meters that you might do when in full training, during your taper you would include a shorter V over timeO₂max workout such as 6 × 800 meters at the same pace. Including higher-intensity training every three to four days also provides psychological reinforcement to remind you that you are fit and ready to race.

It is less clear whether the number of runs you put in per week should decrease during your taper. Some runners like to continue with a similar number of runs per week, while others seem to benefit from days off. In our experience, maintaining the number of runs per week works best for lower-mileage runners, while reducing the frequency of training by one or two runs per week during the taper is effective for high-mileage runners.

Your nonrunning training should also be pared back during your taper. Strength training and aerobic cross-training can be tapered using similar principles as your running training. You can continue with running drills during your taper and should maintain your normal stretching routine to provide full range of motion on race day.

Ben True

victah@photorun.net

PRs: 5,000 meters 13:02, 10,000 meters 27:41, 15K 43:25, 10 miles 46:48

Sixth place at World Cross Country Championships, 2011 USA Running Circuit champion

As the competitors at the 2013 World Cross Country Championships came around for the last lap on the bitterly cold and snowy 12K course, the usual cast of elites was up front. Eventual race winner Japhet Korir (Kenya) and runner-up Imane Merga (Ethiopia) were battling it out with several Ugandans, an Eritrean, and American Ben True.

Ben True?

True didn’t let his lack of name recognition hinder him from going all in. He dug deep, held on for sixth place, and vaulted the United States to a surprise silver medal, their highest finish since 1984.

“Honestly, I think the conditions played a large role in my result but not for the reason you may think,” True says. “I could say that it was because my Maine heritage makes me tough and my skiing background groomed me for the cold and snow, but that would be a lie. I have had plenty of horrible races in the mud, snow, and cold. The truth is that I didn't let the conditions bother me. Confidence was the major factor, confidence and patience.”

It’s taken a great deal of patience on True’s part to find which sport, never mind event, suited him best. Growing up in the Pine Tree State, True excelled at both Nordic skiing and long-distance running and continued participating in both sports at Dartmouth College.

“While skiing was my passion growing up, running came more naturally to me and was the sport that I knew I could take the furthest,” True says of his decision to pursue running postcollegiately. “Both were great in improving my cardiovascular system, and skiing allowed me to escape the harsh pounding of running for half the year. Ultimately, I knew that if I wanted to take a sport to the highest level I could, I would need to specialize in one discipline.”

That hasn’t stopped True from venturing far and wide in the sport. In 2011, True took home the USA Road Circuit championship on the strength of national titles at 5K and 10K and a runner-up finish at 10 miles. When he switched his focus back to the track in 2012, True recorded personal bests at 3,000 meters and 5,000 meters and missed making the U.S. team for the 2013 World Championships at 5,000 meters and 10,000 meters by one spot.

To get ready for big competitions like the Olympic Trials and major road races, True uses the scaled-back approach his former coaches, U.S. Olympians Mark Coogan and Tim Broe, taught him. He lowers his volume by about 20 percent and emphasizes a race simulation workout 7 to 10 days before competing. True also never strays too far from speed or threshold work during the course of a season. By keeping all his systems primed, he says he can “dial in” and be ready to race at his best throughout the year off a well-placed two-week taper.

All the preparation in the world is useless without the confidence it brings, however, and in this aspect True has truly excelled. “It has taken me years to reach this level of assurance in myself and my abilities,” he says. “As I have grown older and gained more experience, I have become more confident in my abilities and stopped worrying about what is going on around me. You can't control the weather, nor can you control your competition. All you can do is control your attitude and self.”

Duration of Taper

A two-week taper provides optimal recovery from training for races of 5K through the half marathon. Reduced training for two weeks allows time for the muscles to fully repair and the body to positively adapt to the stresses of training.

Tapering too long or tapering without maintaining intensity leads to a loss of hard-won training adaptations. Decreased blood volume, reduced aerobic enzyme activity, decreased capacity to store glycogen, and decreased V over timeO₂max are all effects of cutting your training load too much for too long. You do not need to worry about detraining if you schedule a two-week taper that maintains your higher-intensity training.

How long you should taper for a given race depends on its importance. If you race more than a few times per year, you would lose fitness if you tapered for two weeks for every race. You need to prioritize your races and plan your taper accordingly. As shown in table 6.2, plan a two-week taper for your most important races (perhaps two or three per year), a weeklong taper for moderately important races, and a four-day mini-taper for races in which you leave your ego at home and race as well as you can on the day. Sample tapering programs of two weeks, one week, and four days are presented in the next section.

Designing Your Optimal Taper

Now that we have discussed the principles of an effective taper, let’s put that knowledge into practice by reviewing sample two-week, one-week, and four-day taper programs.

A two-week taper leaves you recovered and ready for a goal race. As an example of an effective taper, consider Rebecca, who trains 60 miles per week and is preparing for a 10-mile race. Rebecca’s two-week taper program is shown in table 6.3 and progressively decreases training volume while maintaining training intensity. Rebecca starts off with recovery runs on Monday and Tuesday under the assumption that she has put in a solid weekend of training before starting her taper. She runs a reduced-volume V over timeO₂max workout on Wednesday to maintain her race-specific fitness, then takes three easy days before a moderate endurance run to help retain endurance adaptations.

Race week starts off with a recovery run followed by a reduced-duration tempo run on Tuesday. The final four days before the race are easy, including a day off two days before the race. The only fast running during the last four days consists of strides on Thursday to retain leg speed. By race day on Sunday, Rebecca should be feeling well rested but also fit and primed to race her best.

Now let’s assume that Rebecca has a moderately important race coming up. This is not her goal race, so she doesn’t want to take the time for a complete taper, but she does want to recover and race reasonably well. Rebecca follows the one-week taper program (see table 6.4). She schedules recovery runs on Monday and Tuesday, assuming that she has just completed a solid weekend of training, including a V over timeO₂max workout or tempo run. The rest of the week tapers progressively with strides on Thursday to retain leg speed. Because of the shortness of the taper, it is not necessary to include a higher-intensity workout during the week. By race day, Rebecca is not fully recovered but has more spring in her step and is ready for a good performance.

Rebecca now realizes that she will be racing several weeks in a row. She puts a low priority on some races so that she can race reasonably well repeatedly without losing fitness from too much tapering. She decides to do a four-day mini-taper for the lower-priority races (see table 6.5), which allows her to maintain her training volume at the beginning of race week while also providing a moderate level of recovery for the weekend’s race. The four days include three recovery runs and a day off and strides on Thursday to retain leg speed. By Sunday, Rebecca’s legs feel fairly refreshed and she goes to the starting line knowing that she should be able to competently race without sacrificing training for the more important races ahead.

Other Considerations for an Effective Taper

In addition to modifying your training, you can take several other steps to ensure you are optimally prepared for race day. If you have tight muscles that may hold back your race performance, use stretching and massage to loosen them. Particularly tight or sore muscles may require a physical therapist to get you running freely again. Physical therapists have helped many runners overcome a variety of running-related concerns, but don’t expect last-minute miracles.

As you cut back your training, reduce other stresses in your life as much as possible. Get in a regular sleep routine early during your taper period so you do not feel the need to try to catch up on sleep the last couple of nights before the race. The tapering period is definitely not the time to go through five years’ worth of back taxes or volunteer for the overnight shift at work for the first time.

During a two-week taper, try to reduce your caloric intake to match your reduced energy expenditure. While only a minor factor after two weeks, cutting back training while continuing to consume a high-mileage diet can lead to small increases in body fat levels. If you stock up on carbohydrate leading up to your race, you should expect to gain 2 to 4 pounds (about 1-2 kg), because as your body stores more glycogen it also stores more water. The increased glycogen stores are positive for your race performance; do not mistake the increased weight as a sudden increase in body fat.

Each runner is an individual and responds uniquely to training. This is particularly true for tapering, in which physiology and personal history and beliefs merge in determining your optimal taper. To truly understand how to design an optimal taper, keep track of how you respond to various tapering plans. Write down what you did for training during the taper period, how you felt leading up to the race, and how you performed on race day. By tracking your responses you will be able to adjust your taper routine over time to find the balance of volume, intensity, and duration that brings out your best race performance.

Pete’s Taper Capers

During my competitive days I learned to taper by trial and error and the occasional disaster. One of my most glorious taper failures occurred leading into the New England Championship 10,000 meters. The error was doing a set of 10 × 300 meters as hard as I could on Tuesday before the Saturday race. The disastrous element was doing them with Greg Meyer, who, as a 3:58-miler, was much faster than I. The workout was moderately difficult for Greg and very hard for me. On Saturday while warming up, my calves were still tight from the workout. I felt tight early in the race and after about 10 laps tightened up even more. It was a “long day at the office” but I crossed the finish line having learned two valuable lessons:

Although maintaining some fast running is useful during a taper, it is not wise to give a supreme effort.

Be careful when training with a faster runner because when they look so relaxed you can accidentally run way too hard.

A much better experience resulted from my taper before the 15K Gasparilla Distance Classic in Tampa, Florida. I was coming down from 120 miles (193 km) per week of training and tapered progressively over two weeks. My taper is summarized in table 6.6. The workload with one week to go might look big, but the 84-mile total was a 30 percent reduction of my usual mileage. The total number of runs for the week was 11, a small reduction from my usual 12 or 13 runs. The key workout for the week was a set of 1-kilometer intervals on the indoor track at Cornell to avoid the snow outside.

The taper continued progressively during race week, with 52 miles for the six days leading up to the race. The faster sessions included a compact V over timeO₂max workout of 2 × 1,600 meters on Tuesday, and strides on Thursday. After I flew to the warmth of Tampa, the taper worked perfectly, and I set a personal best of 43:37 to finish a respectable fifth in a strong field.

Contents

Foreword

Acknowledgments

Introduction

Science of Faster Road Racing

Training for Faster Road Racing

Part I: Training Components

Chapter 1: Elements of Training

Endurance for Performance

Lactate Threshold Training

V over timeO2max Training

Improving Your Basic Speed

Chapter 2: Balancing Training and Recovery

Adaptation to Training

Periodization: Providing a Structure to Your Training

Hard/Easy Principle

Using Aerobic Cross-Training to Enhance Recovery

Longer-Term Recovery

Cool Down to Enhance Recovery

Postrun Recovery

Techniques to Speed Recovery

Importance of Sleep for Recovery

Overtraining and Underrecovery

Monitoring Your Recovery

Chapter 3: Supplementary Training

Flexibility

Strength Training

Running Form Drills

Aerobic Cross-Training

Chapter 4: The Well-Fed Runner’s Diet

Carbohydrate: The Main Fuel Source for Distance Running

Protein Requirements for Runners

Role of Fat in a Runner’s Diet

Role of Iron in a Runner’s Diet

Role of Hydration in Performing Your Best

Nutritional Supplements: Runners Beware

Race Day Fueling

Chapter 5: Considerations for Masters Runners

Types of Masters Athletes

Addressing the Problems of Aging

Age-Graded Performances

Chapter 6: Tapering for Peak Performance

Benefits of Tapering

How to Reduce Your Training

Duration of Taper

Designing Your Optimal Taper

Other Considerations for an Effective Taper

Part II: Training for Peak Performance

Chapter 7: Following the Schedules

Types of Running Workouts

Understanding the Schedules

Adjusting the Training Plan

Chapter 8: Base Training

How Much Should You Increase Your Mileage and How Quickly?

Reading the Base-Training Schedules

Following the Base-Training Schedules

Chapter 9: Training for 5K Races

Reading the Schedules

Following the Schedules

Racing Strategies

After the Race

Continuing Your Season

Training Schedules for 5K Races

Chapter 10: Training for 8K and 10K Races

Reading the Schedules

Following the Schedules

Racing Strategies

After the Race

Continuing Your Season

Training Schedules for 8K and 10K Races

Chapter 11: Training for 15K and 10-Mile Races

Reading the Schedules

Following the Schedules

Racing Strategies

After the Race

Continuing Your Season

Training Schedules for 15K and 10-Mile Races

Chapter 12: Training for the Half Marathon

Reading the Schedules

Following the Schedules

Racing Strategies

After the Race

Continuing Your Season

Training Schedules for the Half Marathon

Chapter 13: Training for Multiple Race Distances

Reading the Schedules

Following the Schedules

Racing Strategies

After the Race

Continuing Your Season

Training Schedules for Multiple Race Distances

Appendix A

Appendix B

Appendix C

References and Recommended Reading

About the Authors

References and Recommended Reading

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Introduction

We are passionate about helping runners reach their full potential, and we live that passion through our coaching and writing. That’s the simplest explanation for why we chose to write this book. We also realize your training time is valuable and limited. To that end we’ve worked to combine our decades of coaching experience with the latest scientific evidence into a single resource that will help you get the most out of your training and improve your racing performances. Faster Road Racing is a complete resource for committed runners looking to run their fastest at distances of 5K, 8K, 10K, 15K, 10 miles, and the half marathon.

What qualifies you as a committed runner? It’s not the number of miles you put in or the paces you can run. It’s your passion for the sport and your willingness to commit to a goal and see it through. Following the training plans in this book will require dedication. That doesn’t mean we’re asking you to quit your job or neglect your family; on the contrary, the plans in this book are tailored toward various training backgrounds and maximizing the impact of your precious training time. But we do expect you to make training one of the priorities in your life, whether you’re in the low-mileage 5K program that starts at 30 miles (48 km) per week or the high-mileage half marathon program that tops out at 100 miles (161 km) per week.

With that in mind, it should be noted that this book is not for beginners. A certain amount of running experience and fitness are necessary to gain the most benefit from these training plans. Plenty of other books are designed for newcomers to the sport, and it is our hope that those readers quickly find a love for running and graduate to Faster Road Racing.

Readers of the second edition of Advanced Marathoning will notice parallels between the two books in both form and function. The core philosophy in both books is similar, and together these books cover the full range of popular road racing distances. Training knowledge continues to evolve, and Faster Road Racing includes new information on lactate threshold training, hill running, speed training, diet, stretching, weight training, and much else to make you an ever faster road racer.

To that end we’ve divided the book into two sections. Part I focuses on the science and training methods for successful distance running. This includes chapters on running physiology, balancing training and recovery, supplementary training methods (aerobic cross-training, strength training, form drills, and the like), nutrition, special considerations for masters running, and tapering. Part II focuses on how to apply everything from the first six chapters into your training and contains training plans for racing your best at 5K, 8K and 10K, 15K and10 miles, and the half marathon. It also includes a chapter on base training and another on competing at multiple distances throughout a racing season.

Now that you’re intrigued, let’s spend a little more time examining what’s inside Faster Road Racing.

Science of Faster Road Racing

Optimal training is based on a combination of coaching experience and scientific evidence. Part I of this book is devoted to looking at the physiology of running in a way that is as useful to someone who asks, “Why am I doing this?” as it is to someone who asks, “What am I doing?”

That approach begins in chapter 1, which is the longest and arguably the most important chapter because it provides the knowledge you need to take ownership of your training. Understanding the principles behind long runs, lactate threshold runs, V over timeO₂max intervals, and speed work will help ensure that you perform these workouts effectively to reach your full potential as a runner.

Many runners wrongly believe that training hard is the only thing that matters. In truth, fitness gains occur only when the stress of training is balanced with adequate recovery. Chapter 2 explores this balance while presenting sections on how the body adapts to training, the hard/easy principle, ways to speed recovery, the importance of sleep, and ways to avoid overtraining.

Not surprisingly, running training is the most important ingredient in racing your best. But supplemental activities can also increase your running capabilities. Chapter 3 explores the benefits of aerobic cross-training for both healthy and injured runners, the role of weight training, core strength, and plyometrics in a well-balanced training program and how you can improve your flexibility and running form using various stretches and drills. This chapter also touches on how these exercises can help improve your resistance to injury.

Another way to improve your running performance is through sound nutrition. Chapter 4 looks at the sport-specific needs of a runner, including the amount and types of carbohydrate, protein, and fat that will help you perform at your peak. When to eat is also important for performance and recovery, and this chapter looks at how best to fuel before, during, and after a workout or race. In addition to up-to-date information on hydration, we’ve covered the glycemic index, the paleo diet, and the role of iron in helping you run your best.

The needs of runners change with age. Older runners may require slower recovery days and more cross-training. Yet they can often safely keep many of their hard-won fitness gains through strength training, sustained mileage, and interval workouts. Chapter 5 looks at the latest research on masters running and offers concrete training suggestions that should allow you to adjust your training schedule to fit your age and experience level. It also looks at age grading and masters competitions as ways to maintain your love for the competitive side of the sport as your times begin to slow.

To make sure that all your carefully planned work isn’t for naught, chapter 6 is devoted to how to taper your training before racing. A well-planned taper can yield a 2 percent to 3 percent improvement in racing time, and we provide guidelines to help you get the most out of your taper. This chapter includes sections on short tapers for less important races as well as a two-week taper for a goal race.

Training for Faster Road Racing

Part II applies the principles discussed in the first six chapters to training schedules that will help you reach your racing goals. To make sure you understand how to execute those training schedules to best advantage, chapter 7 covers the types of runs you’ll encounter in the training plans, how to prepare for workouts, how to interpret the schedules, and what to do if you’re forced to take time off because of injury, illness, or other life circumstances. While you could presumably skip the first six chapters of the book and dive into the training schedules right away, we recommend reading chapter 7 to ensure you fully understand how to follow the schedules.

Chapter 8 focuses on base training and how to improve your aerobic endurance safely and effectively. Ten-week base training schedules for increasing training volume are included for low-, medium-, and high-mileage runners. Putting in a solid base will give you the necessary fitness to move on to the more challenging workouts in the race-specific plans.

Chapters 9 through 12 provide 12-week training schedules tailored toward racing successfully at 5K, 8K and 10K, 15K and 10 miles, and the half marathon. Schedules are provided for low-, medium-, and high-mileage runners (the half marathon chapter also includes a schedule for very high-mileage runners). Each chapter includes advice on how to read and follow the schedules, the best racing strategy for that distance, how to speed postrace recovery, and how you can continue your racing season after you’ve finished your goal race.

The final piece to the training puzzle is chapter 13, which prepares you to race your best across multiple distances. Ten-week training schedules are provided for low-, medium-, and high-mileage runners. The training schedules work under the assumption that you are preparing for a key race and will then continue to race at multiple distances during your racing season.

The back of the book includes three appendixes. These help you find your appropriate training paces and equivalent race paces over a variety of distances and a pace chart to ensure you stay on track.

This book has been a labor of love, and we hope that you will use Faster Road Racing as your training manual for years to come. Let’s move on to chapter 1 and how to optimally train for races between 5K and the half marathon.

Appendix A

Pace Chart

This table shows the times you would run at various distances while holding a constant pace. You can use the table to find your target paces for V over timeO₂max workouts, lactate threshold sessions, races, and race-pace workouts.

Chapter 9
Training for 5K Races

The workouts in this chapter will prepare you to race your best at 5K. Most well-trained runners can race this distance at an intensity of about 95 percent of V over timeO₂max pace. The primary focus of the schedules is race preparation, including V over timeO₂max workouts and two tune-up races. Secondary priorities include increasing long runs and overall mileage and improving your lactate threshold and speed.

Three 12-week training schedules are provided for low-, medium-, and high-mileage runners. Twelve weeks is enough time to stimulate the positive adaptations to training that will improve your 5K performance but not so long that you lose focus on your goal. If you are not able to devote the entire 12 weeks to preparing for your goal race, you can still get into racing shape by joining a training program no less than 8 weeks out from your goal race. Each schedule also includes a recovery week after your goal race that’s focused on speeding recovery and helping you shift toward your next racing challenge.

Reading the Schedules

Although the training schedules list what you should do each day, at times other life commitments or Mother Nature will get in the way and you will not be able do a workout on the recommended day. When you need to juggle days in the schedule, do not try to make up for lost time by jamming in several hard days in a row. Just try to fit in the highest training priority for the week. By following the principles in chapters 1 and 2, you will be able to adjust the training schedules to meet your changed needs.

We have tried to provide enough information in the schedules so that you will know how to do each workout, including the intensity of the run, how much to warm up, and the amount of recovery between hard efforts. If you find it difficult to understand a workout in one of the schedules, refer to chapter 7, which explains how to do each type of run: endurance, lactate threshold, V over timeO₂max, speed, race pace, general aerobic, recovery, and tune-up races. Chapter 1 also explains the physiology behind each type of training.

Following the Schedules

Each row in the schedule lays out a week’s training. Looking across the row, you can quickly see the pattern of hard work and recovery within the week. The left-hand column shows the number of weeks until your goal race. Looking down the columns shows how the various types of workouts progress as you get closer to your goal race. As your training and fitness progress over the 12 weeks, you should adjust your workout paces accordingly. Daily and weekly mileage is presented in both miles and kilometers.

For each day, we have included the category of training (e.g., V over timeO₂max) as well as the specific workout. For example, in the 30 to 40 miles per week schedule on Friday of the first week (11 weeks to goal race) is a lactate threshold run. The run totals 7 miles (11 km) and during the run you would do 4 repetitions of 6 minutes between your LT pace and 10 seconds per mile faster than LT pace and jog 2 minutes between efforts. If any aspects of the schedules or workouts are unclear to you, please refer to the detailed explanations in chapter 7.

If your goal race includes significant hills or covers rolling terrain, you should include hills in your training so you are prepared for the specific challenges you will encounter on race day. For your endurance runs and general aerobic runs, try to design some of your training runs to mimic the hill profile of the race course. You can also adjust some of your lactate threshold sessions by running LT hill workouts as described in chapters 1 and 7. To prepare for hilly races, replace the lactate threshold sessions scheduled at 11 weeks to goal and 9 weeks to goal with LT hills. Similarly, replace the V over timeO₂max workouts scheduled at 5 weeks to goal and 3 weeks to goal with 5 to 7 repetitions of 3 minutes uphill. These adjustments will prepare you to race strongly over the hills.

Each training schedule includes 5K tune-up races four weeks and two weeks before your goal race. Tune-up races are less important races that help prepare you for your goal race and are explained in more detail in chapter 7. Two weeks before your goal race, you will see the option of either racing a 5K or running a 3K time trial. It is helpful for one of your tune-up races to be at a distance that is shorter than your goal race, so running a 3K time trial (or track race, if one is available) can enhance your preparation. If you run tune-up races at other times during your build-up, adjust your workouts accordingly. Even though these races are secondary to the end-of-season goal, you should still plan several days of general aerobic or recovery runs beforehand to ensure you don’t go into the race too fatigued.

Your 5K goal race is assumed to be on Saturday in the schedules. If your race is on Sunday, simply add a general aerobic run on Wednesday of race week and shift the remaining runs one day forward. This simple adjustment will tailor the schedule for your Sunday race.

Racing Strategies

Races of 5K are run at about 95 percent of V over timeO₂max pace for most well-trained runners. Starting the race too fast will put you at or above V over timeO₂max, which in turn will likely force you to slow significantly in the second half of the race. To establish a reasonable goal pace, look at your times in previous races and workouts, estimate the pace that you can reasonably hold for your 5K goal race, and try to get on pace during the first mile. Then run as close as possible to that pace throughout the race. The pace chart in appendix A can guide you in running even splits at your goal pace. If you have trained hard and tapered well, even pacing might feel like you are holding back a bit during the first mile. This pacing strategy will put you in good stead for your best performance, and you will enjoy passing other runners late in the race who were more reckless in the first mile.

After the Race

After a hard 5K race, you need about five days to a week to fully recover. Each of the schedules includes a week after your goal race for recovery and transition into full training for your next race. During the recovery week, the running is easy to allow your muscles to recover and loosen up from your supreme race effort. The only effort is a set of strides on Saturday to stretch your legs out and help them feel normal again.

Meseret Defar

Lee Smith/Zuma Press/Icon SMI

PRs: 3,000 meters 8:23, 5,000 meters 14:12, 10,000 meters 29:59, half marathon 1:06:09

Two-time Olympic gold medalist at 5,000 meters; world records in 3,000 meters (indoor), 2 mile, and 5,000 meters; 22 medals at international championships; 2007 International Association of Athletics Federations Athlete of the Year

When Meseret Defar crossed the finish line first at the 2013 World Championships 5,000 meters, it may have seemed like just another notch in the belt of the talented Ethiopian whose last name means bold in her native Amharic. After all, Defar was a two-time Olympic gold medalist at 5,000 meters and the overwhelming favorite in the field. But Defar has learned that such opportunities for greatness should never be taken for granted.

“After many years, I’ve taken the gold medal again,” she told reporter Sabrina Yohannes. “I’ve run in six World Championships and I have two gold medals. It’s a big achievement for me.”

After the World Championships gold in 2007, Defar had been regularly humbled at the biennial event. In both 2009 and 2011, she attempted to run the 10,000 meters and 5,000 meters. Both times resulted in major disappointments in the longer event (including dropping out in 2011) before struggling to bronze medals in the shorter event. Those missteps made her triumph at the 2013 World Championships all the sweeter and helped solidify her place in the annals of women’s running.

Competing at an elite level since grade school, Defar has made every World Championships and Olympic team for Ethiopia since 2003. She has also proven to be the rare athlete who can run well in time-trial situations (essentially racing alone against the clock) and in championship-style events, where wise tactics and a strong finishing kick are valued above all else. That skill set has been matched by only one of her contemporaries, countrywoman Tirunesh Dibaba. Since 2006, Defar and Dibaba have passed world records back and forth at 5,000 meters while battling it out in championship races in perhaps the greatest all-time rivalry in women’s distance running. Both women possess scintillating kicks (each regularly runs under 60 seconds for the last 400 meters of a 5,000-meter race) and similar reserves of V over timeO₂max, lactate threshold, and endurance. These have led to many memorable races. It has also helped elevate their individual performances, Defar says.

“I like to run with her,” Defar said at the press conference after her 2013 world championship victory (Yohannes 2013). “She is the strongest athlete and my biggest competitor.”

Defar and Dibaba are also quite familiar with one another outside of competition. Ethiopia’s athletics are run by the state, which mandates that almost all top-tier athletes stay in the capital city of Addis Ababa. At a robust altitude of 7,300 feet (2,225 m), the country’s top runners train in the city’s stadium and do their distance runs in the rolling hills beyond. During a normal week, the athletes and their coaches meet three times per week. The rest of the time Defar is free to train on her own, freeing up more time to spend with her husband and their two adopted daughters.

Lately much of Defar’s training has been geared toward increasing her racing range. That’s included several forays into the half marathon, where, not surprisingly, Dibaba is also beginning to race more frequently. Their much-anticipated showdown at the 2013 Great North Run in England ended somewhat anticlimactically with Defar and Dibaba placing second and third, respectively, behind Kenya’s Priscah Jeptoo. Nonetheless, racing more on the roads has opened Defar’s eyes to the possibilities that lie ahead. “The first time I ran [a half marathon], I feared the distance greatly and didn’t even think I would finish the race,” she explained. “But perhaps because I’d been working on my speed for so long, once I was in the race, [the pace] wasn’t so tough, and I finished well.”

With road racing now one of her strengths, don’t be surprised if Defar shoots for Olympic gold in the marathon in the years to come. And don’t be surprised if Dibaba is running right along next to her.

Continuing Your Season

After your goal race, the question is what to do next. While some runners may look forward to a period of downtime or a return to base work after a big race, others are eager to get back racing on the roads almost immediately. After 12 weeks of diligent training, you are very fit and can continue to race successfully over a range of distances. For many, this is a great opportunity to race again in the 5K through 10K range and to show your fitness in longer races as well. With good planning, you can repeatedly race at close to your best. Appendix B shows equivalent race performances from 5K through the half marathon to help you compare performances between race distances and set goals for your upcoming races. The following guidelines will help you run several races successfully:

Select your races wisely.

Prepare specifically for your next race.

Taper just enough for each race.

Recover quickly from each race.

Maintain your aerobic base.

Know when you have had enough.

1. Select Your Races Wisely

In choosing your races, you need to balance the desire to race frequently with your passion to race well. Too much racing and too little training can quickly compromise your performances. When you select your races, try to cluster two or three races together with several weeks for training between clusters. This will provide plenty of racing opportunities but also allow adequate training time between clusters. For example, you could race a 5K, 10K, and 15K in close succession and then devote three or four weeks to training to top up your aerobic base with higher mileage and longer endurance runs. By alternating clusters of races with several weeks of solid training, you can race frequently and also maintain your fitness across a long racing season.

2. Prepare Specifically for Your Next Race

The specific preparation required for your next race depends on its distance and the emphasis of your recent training. Having just raced a 5K, you’ve highly developed your V over timeO₂max. If your next race is in the range of 5K to 10K, you are ready to race again right away. On the other hand, if you are now planning to race in the 15K to half-marathon range, you need to emphasize longer runs and lactate threshold workouts for several weeks to lift your race-specific fitness for those longer distances. You can also simply jump into one of the 15K and 10-mile or half-marathon training schedules.

3. Taper Just Enough for Each Race

As we saw in chapter 6, a thorough taper allows your body to fully recover so you can race your best. Too many thorough tapers too close together, however, can lead to a loss of fitness during the course of your racing season. To race optimally over multiple races, you need to abbreviate your taper for all but the most important races. Chapter 6 described a four-day mini-taper for less important races and a one-week taper for moderately important races. Save the full two-week taper for a few key races per year.

4. Recover Quickly From Each Race

To repeatedly race successfully you will benefit from learning to recover quickly from your races so you can return to full training quickly. One key to recovering quickly is to hold back during the first three days after your race when your muscles and tendons are stiff and least resilient. After three days, if you do not have any particularly tight muscles threatening to become an injury, you can start to safely increase your mileage. Other suggestions for speeding recovery are provided in chapter 2. How quickly to ramp up your training depends on the distance you have raced; longer races require longer recovery before you get back to full training.

5. Maintain Your Aerobic Base

Arguably the most important factor in racing repeatedly at a high level across a long racing season is to maintain your aerobic base. When you taper, race, and recover repeatedly, your mileage begins to slip. This is not a problem for one or two races, but across several races you might find that your training volume has been reduced for a prolonged period and your aerobic fitness is eroding.

To avoid losing your aerobic base and the associated reduction in racing performance, you need to find creative ways to maintain your training mileage between races. The following are several strategies for maintaining mileage during your racing season:

Increase the duration of your warm-up and cool-down before and after V over timeO₂max workouts, lactate threshold sessions, speed workouts, and races.

Add a few miles to your endurance runs and general aerobic runs.

Add an easy recovery run on days with a V over timeO₂max workout or speed session.

6. Know When You Have Had Enough

The final consideration in designing your racing schedule is maintaining your hunger to race. Racing too often eventually leads to a lack of desire and lackluster performances. Only you can judge when another race is one too many.

Training Schedules for 5K Races

Three training schedules are provided to prepare you to race your best at 5K. Each training schedule is twelve weeks in duration. Simply select the schedule that starts closest to your current training mileage.

Training for 5K Races: 30 to 40 Miles per Week

This schedule is for runners who have been training 25 to 35 miles per week. If you have been running fewer than 25 miles per week, you should follow the training schedule for building up to 30 miles per week outlined in chapter 8 before attempting this schedule. The schedule starts at 30 miles per week and gradually builds up to 40 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Training for 5K Races: 45 to 55 Miles per Week

This schedule is for runners who have been training 40 to 50 miles per week. If you have been running fewer than 40 miles per week, follow the base-training schedule in chapter 8 for building up to 45 miles per week before attempting this schedule, which starts at 45 miles per week and gradually builds up to 55 with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Training for 5K Races: 60 to 70 Miles per Week

This schedule is for runners who have been training 55 to 65 miles per week. If you have been running fewer than 55 miles per week, you should follow the base-training schedule in chapter 8 for building up to 60 miles per week before attempting this schedule, which starts at 60 miles per week and gradually builds up to 70 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

About the Authors

Pete Pfitzinger, the top American finisher in the 1984 and 1988 Olympic marathons, is a respected coach, exercise physiologist, and high-performance sport administrator. He established himself as one of the best marathoners in U.S. history by outkicking Alberto Salazar to win the 1984 U.S. Olympic Marathon Trials. That same year he received the Robert E. DeCelle, Jr., Award, given to America’s best distance runner and was named Runner of the Year by the Road Runners Club of America (RRCA). He is also a two-time winner of the San Francisco Marathon and finished third in the 1987 New York City Marathon. He is a member of the RRCA Distance Running Hall of Fame.

Although best known as a marathoner, Pfitzinger was highly successful at shorter distances with personal bests of 22:46 for 5 miles, 28:41 for 10K, 43:37 for 15K, and 1:03:14 for the half marathon. He won national championships at 15K and 30K and held the American record for 20 miles. As a coach, Pfitzinger has more than 30 years’ experience helping runners achieve their personal goals, whether it’s completing their first 5K or competing with distinction on the world stage. He is responsible for coaching, athlete development, and performance planning as a general manager for High Performance Sport New Zealand, an organization that supports over 400 Olympic-level and emerging international athletes.

Pfitzinger was a senior writer for Running Times from 1996 through 2008, which featured his popular monthly column, “The Pfitzinger Lab Report.” A graduate of Cornell University and the University of Massachusetts with a master’s degree in exercise science, he has written the books Road Racing for Serious Runners and the highly acclaimed Advanced Marathoning with coauthor Scott Douglas.

Pfitzinger and his wife, Christine, who was a member of New Zealand’s 1988 Olympic track team, and their two daughters, Annika and Katrina, live in Auckland, New Zealand.

Philip Latter is a senior writer with Running Times and regular contributor to Runner’s World and runnersworld.com. He has written extensively on the science of running, covering topics as wide ranging as the environmental impact of road races and the effects of heat training on V over timeO₂max. Some of his most significant pieces have focused on the comparative benefits of various marathon training programs and the most effective ways to taper. He has also profiled top American runners, such as 1,500-meter Olympic silver medalist Leo Manzano, and spent time in Kenya with 2012 Boston Marathon champion Wesley Korir and London Olympic marathon runner-up Abel Kirui.

A runner himself for almost two decades, Latter earned five all-conference honors at the University of North Carolina at Asheville before he became the head cross country coach at Radford University in Virginia at the age of 23. Four years later, as the lead assistant at Fort Collins High School in Colorado, he helped both the girls and boys qualify for Nike Cross Nationals and earn top six national rankings in 2009 and 2010.

Latter now coaches high school runners in the mountains of western North Carolina, where he and his wife, Macy, are raising their two young daughters, Aspen and Willow. He continues to run 50 to 90 miles per week in the hopes of improving his PRs of 14:47 for 5K, 25:03 for 8K, 31:24 for 10K, and 1:12:11 for the half marathon.

Chapter 7
Following the Schedules

The chapters in the second half of this book contain training schedules for runners focusing on a variety of popular road racing distances: 5K, 8K and 10K, 15K and 10 miles, and half marathon. Chapter 13 provides schedules for balanced preparation to race across this range of distances. Each of these chapters offers several training schedules for low-mileage, medium-mileage, and higher-mileage runners.

Each race distance brings with it a specific set of challenges that will test the mind and body in unique ways. In this chapter we cover the types of runs you’ll encounter in the training plans, how to prepare for workouts, how to interpret the schedules, and what to do if you’re forced to take time off because of injury, illness, or other life circumstances.

Much of the material in this chapter repeats information from chapters 1 and 2, but it’s worth reviewing here because it is more practically explained. If you have decided to forgo the first half of the book to jump straight into training, we recommend reading this chapter to provide clarity before using the training schedules.

Types of Running Workouts

For all the differences between preparing for a 5K and a half marathon that you’ll soon find in these schedules, most of the training components are similar. Let’s take a look at the types of runs you’re soon to encounter.

Endurance Runs

A key component in all the training plans, endurance runs are simply your longest runs of the week, and their primary benefit is increasing your endurance.

The greatest positive adaptations come if you perform your endurance runs in the proper pace range. Run too slowly and you won’t challenge your body enough to improve; run too fast and you’ll eat away at the recovery time before your next workout. Instead, for most of your long runs we recommend beginning at a conversational pace and gradually increasing your tempo as the run progresses. As we discussed in chapter 1, the most beneficial intensity is typically about 74 to 84 percent of your maximal heart rate, or 65 to 78 percent of your heart rate reserve. If you don’t use a heart rate monitor, the paces are approximately 20 to 33 percent slower than your 10K race pace, or 17 to 29 percent slower than your 15K to half-marathon pace. By gradually increasing your pace through your long runs, you’ll best prepare yourself physiologically and psychologically for race day. Appendix C shows race times and recommended workout pace ranges for long runs, lactate threshold workouts, V over timeO₂max workouts, and speed sessions.

In addition to standard long runs, we include progression long runs in the training schedules for the 15K and 10-mile races in chapter 11, the half marathon in chapter 12, and multiple race distances in chapter 13. Progression long runs start at the same intensity as the other long runs but increase in effort to lactate threshold pace. For example, a 14-mile progression run would start the same as a standard long run and increase intensity to about 84 percent of maximum heart rate by about halfway. During the last 7 miles, the effort would continue to increase until you reach lactate threshold (LT) pace for about the last 3 miles. These harder long runs provide a powerful training stimulus, but because they require more recovery time, they are included sparingly in the schedules.

Try to plan long runs on courses that match the elevation profile of your goal race. For instance, if you are preparing for a half marathon with a hilly stretch from miles 5 to 9, try to pick long-run courses that also have climbs in the middle miles. While your pace will necessarily slow in the hilly sections (you never gain back as much time on a downhill as you lose on an uphill), increase your effort moderately when running uphill to keep your pace from slowing too much.

General Aerobic Runs

General aerobic runs add to your aerobic fitness and are the most common type of run included in the training plans. Shorter than a long run and performed at a comfortable pace, general aerobic runs allow you to increase your mileage without compromising your recovery from the more strenuous workouts. Over the course of the training schedules, the general aerobic runs contribute to the positive adaptations to aerobic training discussed in chapter 1.

To get the most from these runs, keep the intensity at about 70 to 81 percent of your maximal heart rate or 62 to 75 percent of your heart rate reserve. The effort should be greater than during a recovery run and less than during a long run. These runs should be conversational but should not feel like a jog.

Recovery Runs

The slowest type of training, recovery runs allow you to properly recover from or prepare for a challenging workout while still maintaining your weekly training volume. To promote optimal recovery, keep the effort below 76 percent of your maximal heart rate or 70 percent of your heart rate reserve. Another way to gauge the right pace for your recovery runs is to do them about 2 minutes per mile (75 sec/km) slower than your 15K to half marathon race pace. Although you’re not exactly jogging, make sure the pace feels appreciably easier on your recovery runs than on your general aerobic runs. Try to run on relatively flat terrain during your recovery runs because your heart rate will quickly increase above the recommended range running uphill and the impact forces of downhill running can slow recovery.

Lactate Threshold (Tempo) Runs

As discussed in chapter 1, your LT pace is the single best predictor of race pace for distances of 8K through the half marathon (and a close second behind V over timeO₂max for 5K runners). Lactate threshold runs are comfortably hard efforts that increase your LT pace, allowing you to race faster for a longer time.

For experienced runners, LT pace is the pace you could race for about an hour. As described in chapter 1, LT pace is approximately 15K to 10-mile race pace for faster runners, and for elite runners it is typically 15K to half marathon pace. For slower runners or those whose experience is mostly with shorter races, LT pace is generally 10 to 15 seconds per mile slower than 10K race pace or 20 to 30 seconds per mile slower than 5K race pace. For most runners, the pace will be 80 to 91 percent of your maximal heart rate or 75 to 88 percent of your heart rate reserve. Table 7.1 shows the recommended heart rate ranges for these workouts and the other types of running training.

The following are effective types of lactate threshold workouts:

Classic tempo runs. These runs are usually 20 to 40 minutes long and run at an intensity between LT pace and 10 seconds per mile faster than LT pace. Steady pacing and effort are the hallmark of good tempo runs. Running these workouts on a measured course will allow you to monitor your progress throughout a season and keep your pace and effort in the appropriate range.

Lactate threshold intervals (LT intervals). LT intervals are run at the same intensity as a classic tempo run and are also performed at a steady pace. To accumulate more time at your lactate threshold, break the efforts into several long intervals with a short jog recovery in between. LT hills are another type of LT interval session and are described in the hill-training section later in this chapter. To determine the heart rate range for classic tempo runs, LT intervals, and LT hills, just add 4 beats per minute to your LT heart rate range.

Change-of-pace tempo runs. A newer form of lactate threshold work, a change-of-pace tempo mixes fast segments that are 5 to 15 seconds faster per mile than your LT pace with steady segments that are up to 10 seconds slower per mile than LT pace. The theory behind this workout is that combining several bouts of running faster than LT pace with sections at or slightly slower than LT pace helps your muscles adapt to more rapidly clear lactate.

As an example, say your LT pace is 6:00 per mile. During the fast segments of the run, try to run between 5:45 and 5:55 pace, and during the slower portions average between 6:00 and 6:10 pace. Despite the variations in pace, change-of-pace tempos are run continuously with no rest periods. This type of work is perfectly suited for a well-marked stretch of road and can also be run on a treadmill, where you can control the exact pace. A GPS watch (see sidebar) can prove useful when performing these sessions on the road.

Because all of these runs require you to run at a challenging pace, make sure you thoroughly warm up before and cool down after a lactate threshold session. The warm-up for a lactate threshold session is simpler than for a V over timeO₂max workout or race. Just run easily for 10 to 20 minutes, stretch for a few minutes, and perform two or three strides. This will prepare your body to handle LT pace during the workout. Your cool-down should consist of 10 to 20 minutes of easy running followed by light stretching.

Technology Solutions for Runners: GPS Watches

Global positioning system (GPS) watches have become increasingly popular over the last decade and for good reason. With just a push of a button, runners suddenly have access to a wealth of information during and after each run, including current pace, mile and kilometer splits, cumulative distance, altitude, and cadence. Newer watches can lay claim to being 99 percent accurate, and almost all models allow you to upload and save these data to your computer, thereby handling the chore of keeping a training log.

GPS watches also allow you added flexibility when deciding where to run. Instead of sticking to marked bike paths for your tempo runs or guessing how your pace has increased during a progression run, you can trust that the watch will give you reliable feedback. When combined with heart rate data, these watches allow you to run at the desired intensity in almost any setting. Before you rush out to your local running store, make sure to do your due diligence. Like most technology, the rule of thumb is you’ll get what you pay for. A basic $100 GPS watch will usually provide you with the time, distance, and current pace—and little else. On the other hand, a $400 watch is likely to offer 20 or more metrics, waterproofing to at least 50 meters, a touch screen with multiple display options, and higher overall quality.

A GPS watch above $150 will typically track current and average pace and speed, allow for customizable workouts, and be durable enough to last 5 to 10 years. Garmin has stood as the industry leader for the last decade, but products from Nike, Timex, Suunto, TomTom, Polar, and Soleus offer a wide array of features while relying on similar satellite technology.

For all that they can do, GPS watches are not a replacement for common sense and listening to your body. That said, most serious runners will find a GPS watch to be well worth the investment and a valuable tool in trying to maximize their training.

V over timeO₂max Intervals

V over timeO₂max intervals are the most intense form of aerobic training. The most effective intensity range for these efforts is between your 3K and 5K race pace. If you use a heart rate monitor, this will translate to about 94 to 98 percent of your maximal heart rate (or 92 to 97 percent of your heart rate reserve). The training schedules use this intensity range for all V over timeO₂max workouts, except for some of the 8K and 10K workouts, which are run at 8K to 10K race pace.

As discussed in chapter 2, always warm up thoroughly for your V over timeO₂max workouts. Start with 10 to 20 minutes of easy running, progressively increasing your effort to about lactate threshold pace for the last few minutes. Follow your run with drills and stretching and then several more minutes of light running. The final step of your warm up is a set of strides (typically three to six) to prepare for the fast pace of your V over timeO₂max intervals.

Always perform V over timeO₂max workouts as a set of intervals (harder efforts) with a recovery period after each interval. If you are doing the workout on the track, check your time at 200 meters and every 400 meters to make sure you are running at the prescribed pace. The pace chart in appendix A shows the split times for V over timeO₂max sessions, other key workouts, and races.

To ensure proper recovery, lightly jog for 50 to 90 percent of the time it takes to run each interval. For instance, if the workout consists of 6 × 1,000 meters in 3:20, you jog slowly for 1:40 to 3:00 after each interval. Staying in the proper pace range is important for getting the full benefits of V over timeO₂max workouts. If you run too fast, you’ll use your anaerobic system too much and won’t be able to complete the necessary number of intervals. If you run too slowly, you won’t tax your aerobic system enough to optimally stimulate improvements in your V over timeO₂max level.

Always cool down after a V over timeO₂max session with 10 to 20 minutes of easy running, followed by light stretching. A thorough cool-down will help you to recover more quickly for your next hard workout.

Speed Training

Although all races over 5K predominantly use your aerobic system, spending time honing your speed can pay big dividends. Speed work not only helps you increase your basic speed and finishing kick, but it also promotes neurological and biomechanical adaptations that can make you a smoother, more efficient runner over the full range of racing distances.

The speed work in the training plans is made up of three types of workouts: strides of about 100 meters, short uphill sprints that last approximately 12 seconds, and speed repetitions of 150 to 300 meters. These first two forms of speed work are usually performed after a general aerobic run. For strides, accelerate to full speed by halfway, holding it for the remainder of the distance, and then gradually slowing. One way to do strides is to run several laps on the track, accelerating on the straightaways and jogging the turns. For uphill sprints, run at close to all-out effort to maximize the speed and power gains.

We include speed repetitions in the training plans for 5K, 8K and 10K as well as in chapter 13. Speed repetitions are structured similarly to V over timeO₂max workouts but run at 800-meter to mile race pace. The recovery jog should be the same distance as the speed repetition or slightly longer. For instance, if the workout consists of 8 × 200 meters, slowly jog 200 meters back to the starting line after each repetition. The recovery jog may take up to three times as long to complete as the speed repetition, but that’s okay; the goal is to ensure you run the speed repetitions at the proper pace. (Because strides and speed repetitions are short enough that your heart rate is still increasing when you slow to a jog, heart rate values are not included for these workouts.)

Emphasize good form when doing speed work and stay as relaxed as possible even though you are running hard. Tight muscles, clenched jaws, and excessive movement all inhibit the body’s ability to run fast.

Hills

Hills offer many benefits that can amplify your training. They allow you to run at a high intensity with minimal impact stress, allowing for faster recovery. Hills should be a key element of your preparation if your goal race is anything other than pancake flat.

Although you can turn any run into a hill workout by covering challenging terrain, several types of hill workouts offer more bang for your buck.

Hilly endurance and general aerobic runs. You can improve your overall aerobic fitness by seeking hilly training courses and increasing your effort moderately on each hill during your long runs and general aerobic runs. To simulate the demands of hilly races, add well-placed hills into at least one training run per week. Mimicking the gradient and length of the hills of an upcoming race will help you prepare both mentally and physiologically for race-day challenges.

Lactate threshold hills. This workout takes advantage of several long climbs during a run and breaks the lactate threshold effort into several intervals. Say you run an eight-mile loop that includes a mile-long climb and two half-mile hills. By running at lactate threshold effort up the inclines and recovering on the downhills, you get in a fairly high dose of LT running with little impact stress.

V over timeO ₂ max uphill intervals. Hill repeats at V over timeO₂max effort are particularly beneficial early in the training year when cardiovascular fitness is more important than racing speed. The workout is simple: Run uphill for 2 to 6 minutes at V over timeO₂max effort and then run gently back down to the start for your recovery period. Your recovery time will be slightly longer than your time running uphill, but early in the season this extra recovery is less of a concern.

V over timeO ₂ max uphills and downhills. Being able to power up a hill and carry that speed over the top is a winning tactic used by many great racers. V over timeO₂max uphill and downhill workouts let you practice that skill while adding variety. A good example of a V over timeO₂max hills session is four to six efforts of 4 minutes (with the same recovery as a traditional V over timeO₂max workout). Each hard effort starts on the flat, picks up in intensity on the climb, and then maintains that intensity on the downhill.

Short hill repetitions. Running up a steep hill is an excellent way to improve your strength and power while promoting good running form. These strides are typically very short—10 to 12 seconds—but their effort is all out. Walk back downhill and allow full recovery between efforts.

Tune-Up Races

No matter how well your training is going, you need to race to gauge your progress. While the bulk of each training schedule is based on workouts that will help you maximize your fitness for your goal race, toeing the line and challenging yourself against fellow competitors in less important competitions offer significant benefits.

Tune-up races serve several important purposes. First, they offer tangible evidence of your fitness and can help establish how you’re progressing toward your goal race. Second, tune-up races allow you to go through your warm-up routine and deal with prerace jitters so you are less likely to be anxious for your goal race. Finally, these races develop your mental edge. By racing all out, these competitions allow you to work on developing the fortitude and competitive drive necessary to achieve your goals during your target race.

Although you should run a tune-up race at close to maximal effort, you will not be completely fresh. All the training is geared toward your target race; that means when you toe the line for a tune-up race, you can expect residual fatigue. This will likely mean a moderately slower time than if you had tapered fully. Keep that in mind when evaluating your tune-up race performances.

Each training schedule in chapters 9 to 12 includes two tune-up races, and each schedule in chapter 13 includes one tune-up race. Generally, these races will be shorter than the race distance you’re targeting. Because tune-up races require a mini-taper beforehand and a few days of recovery afterward, we discourage racing too frequently because it can hamper preparation for your goal race.

When to Double

In the training schedules most of the time we advocate doing only one run per day. With some other books promoting doubles, you might ask why we’ve limited the practice to only the highest-mileage groups (and even then, sparingly).

In general, running one longer run per day offers more physiological benefits than breaking a day’s training into two shorter runs. It also allows for a fuller recovery between each session (22 to 23 hours). Running twice a day also increases the amount of time you spend doing ancillary things like changing clothes and showering.

That’s not to say doubling is never worth the time and effort. Shorter runs exact less of a toll on the body and can therefore be useful for high-mileage runners on their recovery days. Instead of running an 8-mile recovery run, it is easier on your legs to do two 4-mile runs. This spreads out the training stress on the body and allows for a fuller recovery from the previous harder sessions. Some runners also like to do a shakeout run the morning before a hard workout or race to loosen up. The shorter the race you are preparing for, the lower the mileage at which doubles are included in the schedules. That’s because training for shorter distances requires more high-quality V over timeO₂max and speed workouts, and two shorter runs will keep your legs feeling fresher for those efforts. The 5K schedules include double runs when training volume gets over 55 miles (88 km) per week, whereas the half-marathon schedules stick with one run per day until mileage tops 70 miles (113 km) per week. Where double runs are included in the schedules, allow at least eight hours between the runs.

Understanding the Schedules

The training schedules in this book list daily workouts. To make the information in the schedules easy to digest, each day is mapped out in a specific and consistent way. Figure 7.1 shows two days of training, with Tuesday and Friday highlighted. Tuesday is a V over timeO₂max workout day, and Friday is a general aerobic day with strides at the end. Let’s take a moment to look at these two examples and see precisely how the schedules are laid out.

Figure 7.1 Sample workouts from the training schedules.

Run Type

The first category listed on each day’s schedule is the type of run. These are composed of the eight types of runs discussed earlier in this chapter: endurance, general aerobic, recovery, progression long runs, lactate threshold, V over timeO₂max, speed, and tune-up races.

Total Daily Mileage

Tracking your daily and weekly mileage helps assess how much you’re stressing your body during training. Each day in a schedule includes target mileage. While you can adjust the mileage when necessary, try to consistently hit the intended mileage to make sure you’re getting the most benefit from each run and achieving the weekly training volume.

In example 1, the total daily mileage is supposed to be 7 miles, but the workout itself is about 4 miles including the intervals. This is because we’re assuming (properly, we hope) that you will add a warm-up and a cool-down to achieve the total mileage. In this instance, a 2-mile warm-up and 2-mile cool-down would achieve your mileage goal for the day.

The same principle applies in example 2. Here the schedule calls for a total of 8 miles, including 2 sets of five strides of 100 meters. To reach the prescribed mileage for the day, start with a 6-mile general aerobic run, move on to the strides, and then finish with a short cool-down jog to complete the 8 miles.

Workout Guidelines

To make the training schedules as concise as possible, we use shorthand to write out a day’s intended workout. In example 1, the workout calls for 5 × 1,000 m @ 3K-5K pace. This means you’ll run five intervals of 1,000 meters and that your target pace for those intervals is the pace you can currently run for a 3K to 5K race. If you recently ran a 5K in 18:00, for instance, you’d do each of your intervals in 3:36 (18:00 divided by 5) or slightly faster.

The details for the workout are listed in the order you should do them. In example 2, you should complete the general aerobic run before moving into the strides. Similarly, if a workout lists intervals of various lengths (such as 2 × 1,200 meters, 2 × 1,000 meters, and 2 × 800 meters), perform them in the order they are shown.

Recovery Guidelines

V over timeO₂max, LT intervals, and speed workouts are broken into intervals with rest periods between. These rest periods allow you to manage a higher volume of work than would be otherwise possible. In example 1, the rest period after each 1,000-meter repeat is “jog 50-90% interval time recovery.” This means if the interval took 3:36 to run, you will jog lightly for 1:45 to 3:15 between efforts.

Some V over timeO₂max and speed workouts are broken into sets; after completing one set, take a longer recovery before starting the next set to increase the amount of training you can handle. In example 2, after completing the first six 100-meter strides (which take a short jog-back recovery), you will jog for 3 minutes before starting the next set of six 100-meter strides.

Adjusting the Training Plan

In the 1700s, poet Robert Burns wrote (translated into modern English): “The best-laid schemes of mice and men go often astray.” Few sayings could prove truer to a runner. For all the meticulous preparations and sacrifices—the early Saturday night in bed or the 5 a.m. medium-long run before taking the kids to school—life has a way of putting up hurdles that are almost unavoidable. The most common of these involve bad weather, illness and injury, and nonrunning obligations.

Fortunately, the training schedules can usually be readily adjusted with little or no impact (although it might take a little creativity) on your race preparation. Let’s look at some strategies for adjusting your training on the fly given challenging circumstances.

Adjusting for Weather

As a rule, runners are a hearty breed. But even the toughest runner can quickly be undone by a nor’easter dropping two feet of snow overnight on the roads or a sweltering heat wave that makes it dangerous to exercise outdoors.

In general, common sense is the best determinant of whether you should do your run as planned, postpone it a day in hopes of better weather, or move it indoors onto a treadmill or cross-training device. General aerobic and recovery runs, for instance, can often be performed in less-than-ideal conditions, whereas V over timeO₂max and speed sessions require good footing and tolerable temperatures.

Although the weather can fluctuate wildly from day to day, it is wise to plan your training cycles around local weather patterns. That may mean getting up early to do your runs in the summer to avoid the heat and running in the afternoon during the winter to catch some sun. If you live in a particularly harsh environment, you should plan your racing schedule and blocks of training around the predicted weather.

Adjusting for Illness and Injury

Injuries and illnesses pose two of the biggest hurdles for runners. Minimizing lost training days is vital to achieving racing goals; forcing your body into action when it is not ready will only prolong your recovery. For that reason, we advocate erring on the side of caution when it comes to dealing with illness or injury.

If the body is given a chance to recover, most minor illnesses can be overcome in a few days. All too often, though, runners continue to push through that nasty head cold or sore throat. What could have been two days off turns into a week of crummy runs followed by another week sitting on the couch when the illness becomes too severe to ignore any longer. The oft-heard advice that you can run as long as the illness is above the chest (i.e., a runny nose) but not below it (congested lungs) provides a good rule of thumb, but always listen to the cues your body is sending you and don’t hesitate to visit your doctor.

Running through an injury poses even more risks. Injured runners not only risk further aggravating the injury site but may also have a compensation injury from altering their biomechanics to accommodate the injured bone, muscle, or tendon. Fortunately, with most injuries, runners can maintain fitness by cross-training in a pool, on a bike, or through another form of non-weight-bearing exercise during their injury layoff.

If you end up missing a lot of training because of injury or illness, you will need to decide whether you should revise your training goal or change your target race. Table 7.2 offers guidelines on how to revise your goals given your circumstances, including whether you’ve been able to cross-train. One thing to keep in mind is the amount of time you have until your goal race. If you strain your hamstring three months before your goal race, you have ample time to heal and resume training. On the other hand, if you strain the hamstring two weeks before the big race, you won’t have enough time to heal. In general, if you’re not able to resume full training more than four weeks out from a goal race, you should strongly consider finding a new one.

Adjusting for Nonrunning Commitments

If you’re reading this book, odds are you’ve chosen to make running a priority in your life. That’s to be applauded, but sometimes family or work obligations simply overwhelm a day, making it impossible to get in a day’s training.

When possible, adjust your schedule so that the most important sessions of the week get done while still allowing for adequate recovery. For instance, if you have a V over timeO₂max workout scheduled for Wednesday but your child falls ill, move the workout to Thursday instead of skipping the workout entirely. When making these types of shifts, do not try to make up for lost time by stringing together too many hard days in a row. Follow the principles in chapters 1 and 2 to adjust the training schedules to your new constraints.

Adjusting the Schedules for Masters Runners

While it’s dangerous to make blanket statements about masters runners because of their various training backgrounds, in general older runners need more recovery time after workouts and races. Chapter 5 provides guidelines for adjusting the training schedules to increase recovery.

Older runners should try to avoid backing off the intensity of training on hard days or cutting out too much mileage in the name of recovery. Maintaining a high V over timeO₂max and keeping the training volume suitably high are key factors in slowing the performance decline for aging runners. Adding weight training and hill workouts are two other methods that have been shown to help masters runners maintain their racing speed. For more information on how to adapt training for masters runners, see chapter 5.

Appendix B

Equivalent Race Performances

This table shows equivalent race performances from 5K through the half marathon. It will help you compare performances at various race distances and help you predict how you might fare in other events if you were specifically preparing for them. For instance, someone who runs 18:00 in the 5K should also be capable of running about 57:28 for 15K or 1:23:07 in the half marathon with proper training. Your training background and unique physiology will influence how accurately these times compare for you.

Chapter 12
Training for the Half Marathon

The workouts in this chapter prepare you to race your best in the half marathon. Most runners race this classic 13.1-mile (21.1 km) distance at slightly slower than their lactate threshold (LT) pace. The primary focus of the schedules is improving your LT pace through tempo runs, LT intervals, three long progression runs, and two tune-up races. Secondary priorities include increasing your long runs and overall mileage and improving your V over timeO₂max.

In addition to 12-week training schedules for low-, medium-, and high-mileage runners, we’ve included a schedule for runners who run very high mileage. We have included the very high-mileage schedule for those staunch runners who are prepared to reach 100 miles (161 km) per week. The 12-week schedules provide enough time to stimulate the positive adaptations to training that will improve your half-marathon performance but are not so long that you lose focus on your goal. If you do not have 12 weeks to devote to preparing for your goal half marathon, you can still benefit by joining one of the schedules a minimum of 8 weeks before your race. Each schedule also includes 2 weeks after your half marathon focused on speeding recovery and beginning preparation for your next racing challenge.

Reading the Schedules

Although the training schedules list daily workouts, at times other life commitments or Mother Nature will get in the way and you will not be able do a workout on the recommended day. When you need to juggle days in the schedule, do not try to make up for lost time by jamming in several hard days in a row. Just try to make sure to fit in the highest training priority for the week. By following the principles in chapters 1 and 2, you will be able to adjust the training schedules to meet your changed needs.

We have tried to provide enough information in the schedules so that you will know how to do each workout. If you find it difficult to understand a workout in one of the schedules, refer to chapter 7, which explains how to do each type of run (endurance, lactate threshold, progression long runs, V over timeO₂max, speed, race pace, general aerobic, recovery, and tune-up races), including the intensity of the run, how much to warm up, and the amount of recovery between hard efforts. Chapter 1 also explains the physiology behind each type of training.

Following the Schedules

Each row in the schedules lists a week’s training. Looking across the row, you can quickly see the pattern of hard work and recovery within the week. The left-hand column shows the number of weeks until your goal race. Looking down the columns shows how the various types of workouts progress as you get closer to your goal race. As your training and fitness progress over the 12 weeks, you should adjust your workout paces accordingly. Daily and weekly mileage is presented in both miles and kilometers.

For each day, we have included the category of training (e.g., lactate threshold) as well as the specific workout. For example, in the schedule for 46 to 63 miles per week, on Wednesday of the first week (11 weeks to goal race) is a lactate threshold run. The run totals 8 miles (13 km), and during the workout you run 15 minutes between your LT pace and 10 seconds per mile faster than LT pace, jog 4 minutes, and then run another 12 minutes at the same intensity. If any aspect of the schedules or workouts are unclear, please refer to the explanations in chapter 7.

If your goal race includes significant hills or covers rolling terrain, include hills in your training so you are prepared for the specific challenges you will encounter in your half marathon. For your endurance runs and general aerobic runs, find courses that mimic the hill profile of the race course. You can also adjust some of your lactate threshold sessions by running LT hill workouts as described in chapters 1 and 7. To prepare for hilly races, replace the lactate threshold sessions 10 weeks and 7 weeks from your goal race with LT hills. Similarly, replace the V over timeO₂max workout 6 weeks from your goal race with 6 to 8 repetitions of 3 minutes uphill. These adjustments will prepare you to race strongly over the hills.

Each training schedule includes 8K to 10K tune-up races four weeks and two weeks before your goal race. Tune-up races are less important races that help prepare you for your goal race and are explained in more detail in chapter 7. If you run tune-up races at other times during your build-up, adjust your workouts accordingly. Even though these races are secondary to the end-of-season goal, you still want several days of general aerobic or recovery runs beforehand to ensure you don’t go into the race too fatigued.

The schedules list your half-marathon goal race on Sunday. If your race is on Saturday, simply eliminate one of the general aerobic runs during the week before your goal race and shift each of the subsequent runs one day earlier. This simple adjustment will tailor the schedule for your Saturday race.

Racing Strategies

Most well-trained runners race half marathons 5 to 15 seconds per mile slower than their LT pace. Running a relatively even pace throughout the race is almost always the optimal strategy for achieving your best performance. Starting the race too fast most likely will result in paying for that enthusiasm later in the race. Based on your race pace in previous half marathons (or, if you haven’t raced a half marathon, another race distance), estimate the pace that you can reasonably hold for 13.1 miles and try to get on pace in the first couple of miles. Then stay as close to that pace as possible throughout the race. The pace chart in appendix A can guide you in running even splits at your goal pace. If you have trained hard and tapered well, even pacing might feel like you are holding back a bit during the first few miles. If you have been slightly too conservative and feel strong during the second half of the race, increase your effort a few seconds per mile. This pacing strategy will put you in good stead for your best performance, and you will enjoy passing other runners late in the race who were more reckless in the early miles.

After the Race

After the half marathon, you need about 10 days to two weeks to fully recover. Each of the schedules includes two weeks after your goal race for recovery and a transition into full training for your next race. During the first week after your goal race, the running is easy to allow your muscles to recover and loosen up from your supreme race effort. The only faster running is a set of strides on Saturday to stretch your legs out and help them feel normal again. The following week is called a transition week because it gradually shifts focus from recovery to maintaining your hard-won fitness so you can get out on the roads and race again.

Continuing Your Season

After your goal race, the question is what to do next. While some runners might look forward to a period of downtime or a return to base work after a big race, others are eager to get back racing on the roads almost immediately. After 12 weeks of diligent training, you are fit and can continue to race successfully over a range of distances. For many, this is a great opportunity to race another half marathon and to show your fitness in shorter races as well. With careful planning, you can repeatedly race at close to your best. Appendix B shows equivalent race performances from 5K through the half marathon to help you compare performances between race distances and set goals for your upcoming races. The following guidelines will assist you in repeatedly racing successfully:

Select your races wisely.

Prepare specifically for your next race.

Taper just enough for each race.

Recover quickly from each race.

Maintain your aerobic base.

Know when you have had enough.

1. Select Your Races Wisely

In choosing your races, balance the desire to race frequently with your passion to race well. Too much racing and too little training can quickly compromise your performances. When you select your races, try to cluster two or three races together with several weeks for training between clusters. This will provide plenty of racing opportunities but also allow adequate training time between clusters. For example, you could race a 5K, 10K, and 15K in close succession and then devote three or four weeks to training to top up your aerobic base with higher mileage and longer endurance runs. By alternating clusters of races with several weeks of solid training, you can race frequently but also maintain your fitness across a long racing season.

2. Prepare Specifically for Your Next Race

The specific preparation required for your next race depends on the distance of your next race and the emphasis of your recent training. Having just raced a half marathon, you have highly developed endurance and lactate threshold. If your next race will be a 15K to half marathon, you are ready to race again right away. On the other hand, if you are planning a shorter race, such as a 5K or 10K, you need to emphasize V over timeO₂max and speed for several weeks to build your race-specific fitness for those distances. To prepare for a shorter race, you can simply jump into the appropriate training schedule for the distance of your next race.

3. Taper Just Enough for Each Race

As we saw in chapter 6, a thorough taper allows your body to fully recover so you can race your best. Too many thorough tapers too close together, however, can lead to a loss of fitness during the course of your racing season. To race optimally over multiple races, you need to abbreviate your taper for all but the most important races. Chapter 6 describes a four-day mini-taper for less important races and a one-week taper for moderately important races. Make sure to save the full two-week taper for a few key races per year.

4. Recover Quickly From Each Race

To repeatedly race successfully you will benefit from learning to recover quickly from your races so you can return to full training quickly. One key to recovering quickly is to hold back during the first three days after your race when your muscles and tendons are stiff and least resilient. After three days, if you do not have particularly tight muscles threatening to become an injury, you can start to safely increase your mileage. Other suggestions for speeding recovery are provided in chapter 2. How quickly to ramp up your training depends on the distance you have raced; longer races require longer recovery before you get back to full training.

5. Maintain Your Aerobic Base

The most important factor in racing repeatedly at a high level across a long racing season is to maintain your aerobic base. When you taper, race, and recover repeatedly, your mileage begins to slip. This is not a problem for one or two races, but across several races you might find that your training volume has been reduced for a prolonged period and your aerobic fitness is eroding.

To avoid losing your aerobic base and the associated reduction in racing performance, you need to find creative ways to maintain your training mileage between races. The following are strategies for maintaining mileage during your racing season:

Increase the duration of your warm-up and cool-down before and after V over timeO₂max workouts, lactate threshold sessions, speed workouts, and races.

Add a few miles to your endurance runs and general aerobic runs.

Add an easy recovery run on days with a V over timeO₂max workout or speed session.

6. Know When You Have Had Enough

The final consideration in designing your racing schedule is maintaining your hunger to race. Racing too often eventually leads to a lack of desire and lackluster performances. Only you can judge when another race is one too many.

Dathan Ritzenhein

victah@photorun.net

PRs: 5,000 meters 12:56, 10,000 meters 27:22, 15K 43:29, half marathon 60:00, marathon 2:07:47

Three-time U.S. Olympian (10,000 meters and marathon), three-time U.S. cross country champion

If ever an athlete struck while the iron was hot, it was Dathan Ritzenhein in the fall of 2009. Six weeks after setting an American record at 5,000 meters on the track, Ritzenhein returned to the roads and ran the second-fastest time ever by an American (1:00:00) at the IAAF World Half Marathon Championships. That earned him the bronze medal and fully justified his move to Portland to be coached by Alberto Salazar.

The move to Oregon caught many by surprise because Ritzenhein’s career already included two national cross country titles in high school, one in college, a collegiate record at 10,000 meters, and numerous appearances in the USA uniform at world championship and Olympic events. But after several months on the Pacific coast, Ritzenhein knew he’d made the right decision.

“When I broke the American record for the 5,000 meters my confidence jumped to an all-time high,” he says. “I was doing much faster workouts under Salazar than I had ever done before. The combination of new workouts and the confidence I gained from running so great at the shorter distance put me on a new level.” The success of their partnership has been lasting despite a run of injuries that have plagued Ritzenhein since his college days at the University of Colorado. Today, many recovery runs take place on an AlterG treadmill to limit impact on Ritzenhein’s lower body, and Salazar emphasizes strength work and proper form. It is not the most conventional way to get in 90 to 100 miles (145-161 km) per week, but it has contributed to longer periods of time running and less time spent recuperating.

That’s a good thing, because when healthy, Ritzenhein has excelled from 5,000 meters through the marathon, and no other U.S. runner has proven as dominant at the half marathon. Ritzenhein owns 3 of the 10 fastest times ever run by an American, putting him in a class by himself. Part of his success at racing the distance, he believes, is his familiarity with running so frequently at his lactate threshold pace. “For me, it is a comfortable tempo run pace,” Ritzenhein says. That comfort allows him to trust his senses and ignore the clock. “That is one reason I excel at the half-marathon distance,” he adds. “I don’t ever pay attention to time; I just race.”

This worked in Ritzenhein’s favor during his 60:00 performance. Light rain and no rabbits kept the pace controlled during the early portions of the race. Ignoring his watch, Ritzenhein followed the leaders as the pace grew progressively heated, putting him in a perfect position to run fast when it mattered most.

Although Ritzenhein usually runs half marathons during his build-up for a marathon or as a strength workout for an upcoming track season, when he has specifically focused on the event—such as before the World Half Marathon Championships—he has found the training to his liking. “The half marathon is easy to train for because many of the workouts are basic tempo runs and intervals,” he says. “You don’t need the really long runs of a marathon or the specific speed work when you run track.”

Ritzenhein and Salazar like to focus on moderate V over timeO₂max intervals and long tempo runs when building up to a half marathon. This is highlighted by two 8- to 10-mile (13-16 km) tempo runs performed at half-marathon goal pace in the final five weeks of training. While that might seem like an inordinately long workout, keep in mind that 10 miles at Ritzenhein’s goal pace would take fewer than 46 minutes to complete.

If there is a secret ingredient besides hard work and talent that has taken Ritzenhein to the highest level of the sport, it’s his resolve. Many competitors swear he has a pain tolerance beyond their own, but Ritzenhein believes that the ability to step outside his comfort zone is a product of good training. “Like every runner, I have my own moments of weakness in races, but I try to prepare myself mentally for those,” he says. “I visualize and accept that it will be hard and painful but I build myself up. I try to stay positive and focus on how many times I have done it before.”

Training Schedules for the Half Marathon

Four training schedules are provided to prepare you to race your best in the half marathon. Each training schedule is twelve weeks in duration. Simply select the schedule that starts closest to your current training mileage.

Training for the Half Marathon: 31 to 47 Miles per Week

This schedule is for runners who have been training 25 to 35 miles per week. If you have been running fewer than 25 miles per week, follow the base-training schedule in chapter 8 for building up to 30 miles per week before attempting this schedule. This schedule starts at 31 miles per week and gradually builds up to 47 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Training for the Half Marathon: 46 to 63 Miles per Week

This schedule is for runners who have been training 40 to 50 miles per week. If you have been running fewer than 40 miles per week, follow the base-training schedule in chapter 8 for building up to 45 miles per week before attempting this schedule. This schedule starts at 46 miles per week and gradually builds up to 63 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Training for the Half Marathon: 61 to 84 Miles per Week

This schedule is for runners who have been training 55 to 65 miles per week. If you have been running fewer than 55 miles per week, follow the base-training schedule in chapter 8 for building up to 60 miles per week before attempting this schedule. This schedule starts at 61 miles per week and gradually builds up to 84 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day.

Training for the Half Marathon: 81 to 100 Miles per Week

This schedule is for runners who have been training 75 to 85 miles per week. If you have been running fewer than 75 miles per week, you should build your mileage to that level before attempting this schedule, which starts at 81 miles per week and gradually builds up to 100 miles with five weeks to go before your goal race. The training tapers during the last three weeks so you are fit and refreshed for race day.