Part 2

If you just downloaded the app and got new pace numbers over various training and race distances...it isn't really very helpful alone.

There are two things that make a good training program work; progressive overload and overload and recovery cycles. In more simple terms, for each training sequence the runs get longer or faster (never both) and you've got to have adequate recovery time so that the body can adapt.

So, how do you get in your mileage while giving enough time to recover? By alternating your longer runs with short, easy recovery runs in your plan. The math they taught us is that 30% of your raw weekly mileage is composed of your long run, 20% (each) of your weekly mileage is your harder mid week runs and 10% (each) are two recovery runs. The other two days are for rest.

Each week, 5% mileage is added to the program. When in doubt, first add the mileageto the long run, then to the longer mid week runs and lastly to the recovery runs.

So let's say we have a fit person running 5 miles a day, 5 days a week. That's 25 miles a week...decent base mileage for anyone. So, 30% of that mileage leaves us with a 7.5 mile long run. 20% of the 25 gives us 2 runs at 5 miles each and the two "recovery runs" are 2.5 miles. Since no one runs half miles really, use some sense in rounding: First week on a new program, long run is 7 miles to build confidence and recovery runs are at 3. So then the week becomes: Sun - 7; Mon - Rest; Tues - 3; Wed - 5; Thur - 3; Fri - 5; Sat - Rest. Next week, add another 5% so mileage becomes 26 miles. The long run becomes 8 and the rest stay the same. The following week, add a mile to one of the longer mid week runs...and on and on for the duration of the plan.

There is a bit more to the progression, lots of what-if and knowing your athlete that still make a good coach a decent thing to have but this is the basics of how you keep getting faster and running further. Running the same mileage daily is a lot like going to the gym, putting the same weight on the bar, doing a single set of eight reps and going home. You will see almost the same progress in the beginning as you would with a good program but progress will slow down and eventually that workout will only serve to maintain your fitness.

It's interesting to note that this was an exercise in the class, create a plan for turning a 5 miler into a half-marthoner within 16 weeks safely. The most conservative group got his base fitness there in just 12 weeks. With 3 more weeks of speed building and a week of taper, a solid plan came together.

Even with the promise of a few weeks of speedwork, it can be tough to see, much less BELIEVE how slower makes you faster...even if you can go further. Three things are what make this happen. The energy system required for everything more than a mile in length is fundamentally the same. It is best trained by use. The longer you are running, the more efficient that energy delivery system becomes. The other factor is your body. Running slower means you'll be running for a longer duration, your muscles, bones, lungs, heart and connective tissue all become stronger. Finally...you believe. Your central governor will know that you are okay with this distance, it will be comfortable with the stresses and it won't see anything out of the ordinary or difficult about what you are doing. It will allow you to use a lot more of your energy without fighting you.