Training structure for runners !!!

thirstywork2

Was very interesting tonight to speak to a few runners of differn't standards.What I did notice was that alot of them didn't have any set structure to their running.Now while alot of people just do it for fun it was still eye opening how little some people knew in terms of what type of training to be doing specific to their needs.

One guy just said he ran 8-10k 3-4 times a week.
another guy ran 2 races a week and 2 5k runs.

Could people post what there structure is just to get an idea of what people are doing?
I would consider myself an average club runner and would train with 2sessions per week one long run and the rest easy-steady recovery runs.

donothoponpop

In a training cycle:

1x intervals
1x tempo/lactate/fartlek
1x hill run (anything from a jog to hard, depending on first two)
1x LSR
2 or 3 easy/recovery

Always more benefit to do these with company.

thirstywork2

Having company makes a big difference and in sessions helps you to stay focused.
I usually have hill sessions at the end of my base phase.
Does anyone plan there training in phases?

@ donothoponpop sign me up for WR 2012:D

Woddle

1x Intervals - ideally Tuesday
1x Steady - ideally Friday
1x Long - ideally Sunday
3/4x Easy

From last week I've started running every day. I read or was told (can't remember)if you can't run every day, you're running too fast. This mornings run marked 11 days on the trot.

I also think getting enough recovery (hours/days) between sessions is very important.

BeepBeep67

Normally for me racing between 5k and 10k.

Sept - Jan/Feb

• Mileage build up, every 2nd LSR is a hilly one
• Structured hill session
• Some longer intervals
• XC races and the odd road race

Feb - April

• Structured longer interval work on the track (2k's, Miles, 1k's)
• Tempo runs on the road/grass
• Some shorter road races

May - July

• Race specific intervals
• Track and road races - both targeted and tune ups.
• More focus on tapering

Krusty_Clown

I spent the first half of the year dossing (I suppose you could call it base-building), largely unstructured, as I needed a break from tempo runs, intervals, PMP and other rigid structures. I did keep up the basic elements though: running an average of around 52mpw running 7 days a week, including one fast run, one long run, a hilly run, and lots of easy/recovery runs (plus a few ultra races thrown in to keep the motivation up).

In the last two months, my training has been structured to get me ready for my next marathon training plan, so I have followed the McMillan 10k workouts, and augmented it with tempo runs, races and long runs. For the next three months I'll be following the P&D 55-70mpw marathon training plan, so a completely structured environment.

I guess the point of my post is that it's no harm to go to an unstructured plan, as long as you are getting the basic training elements/building blocks in there, and you can keep up the motivation (and mileage) by including some races (not necessarily goal races). I suppose this might loosely fall under the jurisdiction of periodization or peaking, for an autumn/winter marathon.

ecoli

My training structure hasnt really changed too much over the years

Weekly training:
2 x Quality sessions (intervals,hills,tempo)
1 x LSR
1 x Off day/recovery day (more recently)
3 x easy running days

This year under new coach emphasis has changed (Started with him in Dec coming back from injury) so far

Dec-Jan - Base building
Feb - Apr - 10 k focused training/road racing
May - introduction of 5k based stuff
June - quality work + under distance racing (1500-3000m)
July - August - Proper race season (track)

Winter will be similar basis (I think anyway got to point where I do what I am told:D)

gerard65

Woddle wrote: »

1x Intervals - ideally Tuesday
1x Steady - ideally Friday
1x Long - ideally Sunday
3/4x Easy

From last week I've started running every day. I read or was told (can't remember)if you can't run every day, you're running too fast. This mornings run marked 11 days on the trot.

I also think getting enough recovery (hours/days) between sessions is very important.

Does that mean 'running recovery runs too fast' or 'generally, running all sessions too fast'.

Woddle

gerard65 wrote: »

Does that mean 'running recovery runs too fast' or 'generally, running all sessions too fast'.

For me it was mainly my recovery/easy runs but I'm sure it can be both.
I really wish I could remember where I heard/read it.

I know Tergat was in the every day camp but if I remember correctly (and I may not be) his reasoning was maximising training adaptations.

gerard65

Woddle wrote: »

For me it was mainly my recovery/easy runs but I'm sure it can be both.
I really wish I could remember where I heard/read it.

I know Tergat was in the every day camp but if I remember correctly (and I may not be) his reasoning was maximising training adaptations.

Just interested because I'm crocked again. Been told no racing or hard training for 2 months:(. I know I was doing my recovery runs easy (or not at all) so I think I was overdoing the other days (the 'real' days).
I actually thought it might have been something serious, but all tests came back clear, so its 'just' overtraining. I thought I was been smart by training every secound day, but training very hard, learned it does'nt work that way.:o

ecoli

gerard65 wrote: »

I actually thought it might have been something serious, but all tests came back clear, so its 'just' overtraining. I thought I was been smart by training every secound day, but training very hard, learned it does'nt work that way.:o

Something similar happened me last year. during the summer I was missing days here and there but never missed my sessions days which were high intensity. Result ended up me season ending prematurely about a month before I had planned.
Thing you need to keep some sort of volume up as eventually the interval work will catch up as there is one so long you can hold a peak and high intensity with low volume will encourage you to your peak. Its the volume which prolongs your season not the rest between hard sessions

thirstywork2

Base your intervals on your currnet fitness and not what you aim to run in 6 months time.
eg my goal is to break 15.30 5k this year(pb 15.41)
at the strat I was running 400m repeats(3k pace) in 76-77
but now down to 72 comfortably.
my 1k repaeats are all around the 305-10 but at the start they where 3.20 and that was my fitness at the time.

gerard65

thirstywork2 wrote: »

Base your intervals on your currnet fitness and not what you aim to run in 6 months time.
eg my goal is to break 15.30 5k this year(pb 15.41)
at the strat I was running 400m repeats(3k pace) in 76-77
but now down to 72 comfortably.
my 1k repaeats are all around the 305-10 but at the start they where 3.20 and that was my fitness at the time.

Gets back to your original post. I think we all have a goal, take a generic plan and launch straight into it. Ecoli sent be a great link re. middle distance training, and it explains about how you should slowly progress over weeks, months and years. How many times have we launched into a session like 10x400's without ever having done 5x400's, or doing a 12 mile LSR without feeling comfortable running a 8 mile LSR, and all because the program says so.
I reckon the proper way is set the bar low and only very slowly raise it.
Generic scheduals can give you structure but they start from a point that may not suit everyone. Also many of them start from a point where base training or pre-season conditioning is ignored.
I now know I've ignored a structured approach, no patience, too many races, and have paid the price for it:(
A new approach start today;).

misty floyd

ecoli wrote: »

Dec-Jan - Base building
Feb - Apr - 10 k focused training/road racing
May - introduction of 5k based stuff
June - quality work + under distance racing (1500-3000m)
July - August - Proper race season (track)

)

Slightly off topic but what exactly is base building? I mean, I have an idea I'm just curious to hear what you actually do during this period ecoli.....and others.

ecoli

misty floyd wrote: »

Slightly off topic but what exactly is base building? I mean, I have an idea I'm just curious to hear what you actually do during this period ecoli.....and others.

First 2 weeks just easy running
Next 2 weeks intrdoduction of tempo/ cruise intervals
Next 2 weeks Hills introduced @ 10k pace working on form (roughly 1 min to 80 secs
After this 10k based track work was introduced

This was coming off injury so take into account for the first two weeks. Tempo work would be included in the first 2 weeks if I hadnt have been coming off injury. Mile started at 30 and steadily increase to 70 by the end of this phase

nerraw1111

I usually doss. I get to about week five in a training plan and then change. I put it down to having no set distance to train for.

At the moment the aim is to improving my position is IMRA races so I do intervals, tempos and a LSR usually a max of 18km.

ocnoc

nerraw1111 wrote: »

I usually doss. I get to about week five in a training plan and then change. I put it down to having no set distance to train for.

At the moment the aim is to improving my position is IMRA races so I do intervals, tempos and a LSR usually a max of 18km.

If your not training for a specific race, consistent training will seriously help

Training done on roads or in the mountains?
Doing the Long run in the mountains has good benefits.