Sprint running plan
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Moderators: k9car363, alicefoeller | Reply |
2015-04-15 7:26 AM |
409 Durham, North Carolina | Subject: Sprint running plan I was just wondering what you guys think is a good running plan for sprint distance training. How many days a week? How long per run? What intensity per run? Should long runs be bricks? My 5k time is probably 8-8:30/mile right now, and of course I would love to bring that down :D. Thanks EDIT: How much would Oly training differ? Would it be twice as much? My wife wants me to avoid running too much because of my hips so that's why I'm asking about sprints, but Oly would be my preferred distance because I like the longer swim to bike/run ratio. Edited by Lupy 2015-04-15 7:30 AM |
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2015-04-15 8:29 PM in reply to: Lupy |
79 | Subject: RE: Sprint running plan I train for my run leg like standalone 5K or 10K training, so no bricks or other tri-specific stuff. Biggest gains have been made following the Daniels Running Formula book. Each week: 1 speed workout (outlined in the book) 1-2 tempo workouts (outlined in the book) 1 long run (for 5K training, I top off ~8 miles, for 10K training, I top off ~12 miles) 3-6 easy runs (over rolling hills if possible; from 2 miles up to 6 miles depending on what I have time for; I use a HR monitor to force me to stay SLOW) *Every 3 weeks cut your total mileage by about 30% as a recovery week (this will probably be the week you do your hardest bike workouts) *Every few weeks swap the speed workout with some hill repeats *Honestly, it's those easy runs that are your secret weapon, so the more you can fit in the better And don't forget diet and 7+ hours of sleep; they make a difference. (Unknown.jpg) Attachments ---------------- Unknown.jpg (19KB - 9 downloads) |
2015-04-15 8:33 PM in reply to: Lupy |
79 | Subject: RE: Sprint running plan Sorry, forgot your other question. My sprint & olympic run training only differ in the length of the weekly long runs and the length of the easy runs. My sprint and tempo workouts are exactly the same. Hope this helps! |
2015-04-15 10:11 PM in reply to: #5108223 |
Member 622 Franklin, TN | Subject: RE: Sprint running plan Consistency and staying injury free are the main keys to getting faster. 4 or more runs per week at an easy pace will build your aerobic engine and toughen up your body. BarryP over on the ST site has a training methodology that a lot of people subscribe to which involves 6 runs per week at an easy (conversational) pace. Take your current weekly mileage and divide it by 10. Let's say you're running 15 miles per week so 15/10 would give you 1.5 miles...that's your short run and you're going to do 3 of those. Double the short run (3 miles) and run 2 of those per week. Triple the short run and run 1 of those per week. Bump up your mileage no more than 10% per week. You can substitute 1 of the runs for a quality session (fartlek, tempo, intervals) once you get around the 20 mile per week range. I have a hard time fitting in 6 runs per week but my best progress usually occurs when I'm getting at least 4 runs in per week (with 3 of those being easy and 1 of those being a "quality" session). My injuries tend to occur when I try to "go long" without the frequency or the methodical build up in mileage. |
2015-04-16 8:24 AM in reply to: #5108526 |
409 Durham, North Carolina | Subject: RE: Sprint running plan How do you figure in warm ups? For slow runs do you just start running? I'm assuming for tempo runs you start with your slow pace then build to tempo pace? I pretty much always start with joint rotations regardless of what in doing for a warm up. |
2015-04-16 9:22 AM in reply to: Lupy |
Member 622 Franklin, TN | Subject: RE: Sprint running plan For easy runs, I'll just go. For quality sessions, I'll run easy for 10 minutes before I add any speed. I don't like static stretching before a run. I probably should do more muscle activation work before the run (ie. skips, legs swings, etc...I think LB had a link to some running drills in an earlier post) but time constraints usually cause me to skip those some of the time. |
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2015-04-17 8:51 AM in reply to: #5108569 |
Member 256 Iowa City, Iowa | Subject: RE: Sprint running plan Nice suggestions here for the OP, I've been thinking about a new plan for running this summer. I'm doing a run focused plan this summer in preparation for a marathon next year. These suggestions will get me going this summer abroad. Thanks folks! |
2015-04-17 9:31 AM in reply to: ChemNerd23 |
538 Brooklyn, New York | Subject: RE: Sprint running plan I've always been a self-taught kind of person. Only 3 coaches or programs advised have I ever listened to. My brother, my boxing coach and Daniels' Running Formula. His VDOT designed workouts made me FASTER with relatively low volume mileage overall! |
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