The interval and tempo and hard runs but it's learning to make sure the easy runs are "easy" that is the challenge and the major benefit. The easy runs are essentially recovery runs and allow the body to recover while also maintaining good fitness and saving the energy needed for the 3 meaningful runs: interval, tempo and long run.
It's the speed work with the intervals and tempo runs that enable you to increase your pace for races and longer runs. Without speed work your fast twitch muscles go to sleep and you will not be able to effectively call upon them when you want to pick up the pace. Speed work also helps with your breathing and oxygen intake.
The new schedule is hard but I'm already seeing the benefits as my pace, stride and form are all improving as a result.
HHH
HHH, what kind of base did you have going in to this new routine? I.e. how many miles per week were you putting in?
ReplyDeleteI was in the 50-60 miles per week range before switching to this routine. But, you don't need that many miles to do this routine. Now, I run less miles but they are more productive and each run has a purpose. I now run 40 miles per week with 1 interval, 1 tempo, 1 long run, and 3 easy runs (and the easy runs must be easy, otherwise I won't have the energy/power for the interval, tempo and long runs. With this schedule, I'm faster and stronger than I've ever been. I see why the elite long distance runners started out as 5k and 10k experts then expanded to the longer distances. I think it's much easier to master the 5k and then increase the miles vs. starting as a long distance marathoner.
ReplyDeleteIf you are in the 30 mile per week range doing anywhere from 4-6 runs per week, you can handle this type of routine. For starters, you simply cut back on the duration and intensity of the interval, tempo and long runs. For example, this morning I did 4 sets of 800 meter sprints, followed by 200 meter recovery, into a 200 meter sprint, followed by a 400 meter recovery, and then repeated that four times. Starting out, you could do it 2 times and only do a 400 sprint with a 400 recovery or 200 meters, etc.
HHH