How Does This Change Your Training?

The popularity of less-is-more systems continues to grow in the last couple of years. While not all of them are good, most are way better than the traditional long-slow-distance approach that just counted on you accumulating miles at a set (low) aerobic effort. This volume-oriented approach does work, but it requires so much volume that either the average John/Jane Doe (A) doesn’t have time for it or (B) won’t be able to physically survive the miles. Here are several tips to revamp your plan to make the most of the training you are doing.







Benchmark Your Fitness: Schedule a 5k time trial run on a local, flat course. Do your best and use the resultant time and pace per mile to shape the rest of your training. Even if you don’t get that granular with the data, regular testing every 4 to 6 weeks will give a good indication if your fitness is improving!







Weekly Intensity: Don’t be afraid of intensity, especially in smaller doses. A high quality running schedule should have a balance of intervals, tempo and long runs. A very good example is 4 to 6 repeats of 3 minutes each at 5k pace, with 2 minutes of recovery. By the conclusion of your workout you’ll have pretty much racked up a 5k of solid work without too much fatigue.







Smart Long Runs: Make those long slow runs a thing of your past by cutting the volume by 2/3 and adding intensity to the run. The fifteen mile long slow run can easily turn into a 10 to 12 mile effort as 4 miles easy, 6 miles at marathon pace, 2 miles at half marathon pace (or as fast as you are able). As soon as you are finished, you’ll have done a lot more "work" than the conventional easy run and you’ll be done faster! Save those ultra long workouts for a race simulation or for your final training peak.







Recovery is important: Moving to a faster, harder plan will mean less time out training. That's awesome for you and your family. However, don't believe that its any easier on your body. It actually can take a larger toll. If you are a heavier runner take extra care to have a solid recovery routine. A good one to follow is feet up immediately after a run, a quick ice bath or soak and a higher protein recovery drink. Also consider having a massage or learning some self massage techniques. Don’t become victim to thinking your new faster-self is immune…running harder is actually harder on our bodies. From self massage to weekly stretching to 2 days off every week to post-run ice baths and high protein shakes, how you absorb the work is equally as (or even more!) essential than the work itself.



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