Since taking eight days off running at the end of last month I’ve adopted a new training “strategy:” running three times a week. It doesn’t seem like a lot, especially with a May half marathon in on the calendar. But these three days are very focused: tempo, speed and a long run. I’ve always read that these are the “big three” that you want to build a training program around. In the past I’ve really only focused on two: speed and the long run and added volume on other days. The miles I’ve run in past training cycles haven’t exactly been focused, usually they are run at an easy to medium pace with no real purpose other than to chalk up the miles in my running log. This method has worked for me to a point, but I want to be stronger, faster, better than I ever have been before.
For now my focus is not on volume (number of miles run in a week) it is on quality (hitting specific paces in focused workouts). With this focus in mind, here is how I’ve set up my March training plan: [All paces were determined using the McMillan Pace Calculator. You can calculate your own training paces HERE.]
Monday: TEMPO. Warm up one mile. Run at “tempo pace” for 20-60 min. I started week one with 20 min at tempo pace and I’ve been adding 5 minutes every week. I’m up to 35 minutes at tempo pace. I’d like to work up to 60 min or more. I like using a minute marker rather than a mile marker, it mixes up my focus: time instead of miles.
Tuesday: Cross Train
Wednesday: SPEED I’ve mostly been running 800m (1/2 mile) repeats. I started with 4×800 with a 400m recovery jog and have been adding one 800 each week. Last week I ran a timed workout instead of a”lap” workout with a more active recovery: 3 min at 5K pace with two minutes “fast” recovery (90 seconds slower than 5K pace). This week I’m going to run shorter intervals: 10×400. I’m hoping to do them on the track (if the snow has melted), because 400’s on the treadmill are not fun.
Thursday: Cross Train/Shakeout Run
Friday: Rest
Saturday: LONG RUN I’ve been running my long runs at my “long run pace,” which is pretty relaxed. I usually have to tell myself to ease back as I get going too fast (except on the hilly routes).
Sunday: Shakeout Run Super easy, slow run at recovery pace.
For the first two weeks of March I ran three times a week with a 1-2 mile shakeout run on Sunday. This past week I started incorporating another easy shakeout run on Thursday: adding a little volume.
Not running on Tuesday and Thursday has been beneficial. I’ve found that I’m fresh and eager for Monday and Wednesday’s hard efforts and by the time Saturday rolls around I’m really looking forward to the long run. I also think that I would be very run down if I tried to add more volume at this point as I’m still only six months postpartum. This past week has been especially tough with Jack’s nighttime wakings: due to the discomfort of his tissue expanders AND the fact that he is cutting his two top teeth (The gum is translucent I can see the teeth, but can’t feel them yet…any day now!) he has been up as much as four times in a night. That’s what he was like as a newborn, then we had two glorious months of him sleeping through the night 10-12 hours. Since we started the expansion process at home at the beginning of the month he hasn’t been sleeping, which means I am not sleeping. Not sleeping means that I’m dragging during the day. I need those Tuesdays and Thursdays that don’t demand a hard workout.
Even if you’re a newbie runner you can still create a training plan around these three types of efforts. Tempo can be the difference between a walk and a jog, or a jog and a run. And speed intervals can be measured by mailboxes or telephone poles instead of laps around a track. And the focus of a “long run” can be on sustained effort, adding a few more minutes every weekend. Instead of using the McMillan Pace Calculator to determine your paces, use perceived effort: how hard are you breathing?
I’ve heard that this is the method described in the book Run Less, Run Faster although I’ve never read it. I should. For now these three workouts are forming the core of my training. We will see the effects of this method in two weeks when I run my first 5K!
What is your training strategy? Do you feel fresh for your hard effort runs? Have you read Run Less, Run Faster?
-Sarah
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Shannon M King says
I need to read that book as well Sarah! Great post girl…you are going to do great at your 5k
http://runningsurvivor.blogspot.com
scanney says
Thanks Shannon! I’m feeling under the weather this week…not sure what my body is fighting off so hopefully I’ll get the critical runs in at some point.
I was going to mention that book, but there it is! (I have it and I have read it. The FIRST program is great!) 3 days a week running with strict effort in all the right places is plenty good for getting half marathon ready - in fact, that’s the only way I’ve ever trained. I just can’t recover fast enough to tack on extra running days, so on off days it’s cross training and then there are full rest days because they’re super important. (I’m evening using a similar approach for marathon training right now. although the plan i’m using is a 10-day cycle…but still the biggest factor is time for recovery between hard efforts).
happy training!!
scanney says
I’ll have to read the book, my sister is reading it an recommends it. I feel like tightness builds too when I run back to back days. A day in between gives me a chance to stretch/do yoga and I don’t get as stiff.
TheTinyRunner says
My training strategy right now is to build up endurance. I workout about 6 days a week with a complete rest day before my long runs.
Amanda Naro (@amandanaro) says
Running 3 times a week with 2 days of cross training was how I started running. I think its a very good system/plan especially with focused runs like you are using. I then started running 6 days a week but only 2 focused runs (speed workout and long run) and it worked for me as I was at my best in terms of mileage/pace before getting pregnant. Since then its just been about maintaining some level of activity although my running is down to almost none which is fine with me. I think I’ll be adopting the 3 day a week with cross training plan again once I’m in my own postpartum recovery/running.
I know you’ve had it tough since Jack was born with recovery/running/injuries/etc but its great to hear you come up with a plan to tackle the problem each time. I’m sure its hard to stay positive but it seems you do a great job of it! I enjoy reading about your journey and I’m sure you’ll do great at that 5K. Hope your runs continue to improve!
Totally love running 3-4 days per week. I feel like I give it more of what I’ve got. Sounds like a great plan to me
I’ve never read that book but I only run 2-3x a week (and cross train the other days), also. That is mostly because as I’ve gotten older my body can’t run at the intensity I like if I run more often. The nice thing about not running every day is I never dread it - it’s always a treat!!
scanney says
That’s what I’m finding too! I really look forward to each run, it’s not a chore.
Amanda Bumgarner says
I haven’t read that book, but I’ve heard about it! I would like to read it. I only run 3x a week, and it’s been working really well for me. I don’t feel like running completely takes over my life, and I have enough time to rest and recover between runs to get ready for the next.
scanney says
I think the three times a week is great for those exact reasons too! Thanks for stopping by and commenting:)