Alan's 5 easy miles

[Matt Cricchio]

Excellent, James. I am thinking about posting my training log up here and hopefully getting some feedback. I restarted the template from the begining a week ago and I am hoping to work through at least the first 20 before I go to bootcamp. Seriously, thanks. I don't know anything about running.

[James Evans]

Nor do I Matt! But best to treat it as a natural but neglected human ability rather than a developed skill.

Hope this stuff helps you.

[Allen Yeh]

I don't want you to think I've forgotten about all the work you've put into these James!

With my wifes surgery and stuff I've been neglecting my running and I will get back on track when things settle down a bit.

[James Evans]

Allen, it's all cool, the stuff is here when you need it.

Best wishes to your wife.

[Matt Cricchio]

Allen, sorry for the thread hijack. But...

James when you start moving into the latter sessions at what frequency do you go at them? I'm doing about 4 a week now and I'm feeling good. I know once I get into the more intense/longer runs 4 times a week isn't going to occur very often. I really like to plan out my training weeks in advance and once it's on the paper I feel bad if I don't do it.

Two times a week? Have you still seen progress at that frequency?

[Allen Yeh]

Originally Posted by Matt Cricchio

Allen, sorry for the thread hijack. But...

James when you start moving into the latter sessions at what frequency do you go at them? I'm doing about 4 a week now and I'm feeling good. I know once I get into the more intense/longer runs 4 times a week isn't going to occur very often. I really like to plan out my training weeks in advance and once it's on the paper I feel bad if I don't do it.

Two times a week? Have you still seen progress at that frequency?

No problem, but I haven't even been as consistent as 2x a week the last month this week was the first time I had run 2x a week + sprints x1. I'll put up if 2x a week is working out or not after another week or 2.

[James Evans]

Originally Posted by Matt Cricchio

Allen, sorry for the thread hijack. But...

James when you start moving into the latter sessions at what frequency do you go at them? I'm doing about 4 a week now and I'm feeling good. I know once I get into the more intense/longer runs 4 times a week isn't going to occur very often. I really like to plan out my training weeks in advance and once it's on the paper I feel bad if I don't do it.

Two times a week? Have you still seen progress at that frequency?

Matt, this may seem like a cop out but I think you have to adapt the schedule to the way you are feeling. Yes, you can bang some of these runs out for 5 days at a time but others are going to leave you needing proper rest.

I think learning to listen to your body is a vital skill. There is a difference between getting home from work and feeling a bit tired and then bunking off training and coming home and collapsing into bed because you are absolutely shattered. Pre-planning your training is very sensible but you must always be flexible and adapt to stresses on your body.

Having said that, I think 2-3 sessions a week is still manageable, remembering that some of the longer runs go back to back and will need more more than 24 hours rest between them.

Is that answer suitably vague?

[Matt Cricchio]

Originally Posted by James Evans

Matt, this may seem like a cop out but I think you have to adapt the schedule to the way you are feeling. Yes, you can bang some of these runs out for 5 days at a time but others are going to leave you needing proper rest.

I think learning to listen to your body is a vital skill. There is a difference between getting home from work and feeling a bit tired and then bunking off training and coming home and collapsing into bed because you are absolutely shattered. Pre-planning your training is very sensible but you must always be flexible and adapt to stresses on your body.

Having said that, I think 2-3 sessions a week is still manageable, remembering that some of the longer runs go back to back and will need more more than 24 hours rest between them.

Is that answer suitably vague?

I was thinking I would do only 2 of the longer runs in a week when I go to them, so, yes, that's exactly the answer I was looking for.

This is really good stuff and I'm getting up to snuff quicker than I ever imagined. Thanks, James!

[Allen Yeh]

Update:

I am currently scheduled for a departure of the 2nd week of May of 2008 to BOLC II and then going on to BOLCIII/OBC afterwards. The only other running milestones I need to get to is a PFT in March'08 which is only a 2 mile run my time was 15:15. The first mile was 7:30 and my 2nd mile slipped back a bit.

I'd like to keep doing Oly while integrating a running plan. but I need to figure out what is the best way I can do this without going beyond my ability to recover. The last time I ran was my PFT in October '07 and since then I have solely focused on the CA WOD with only short distance running in that time.

Current plan:
This week run for time and not for distance, while following the CA WOD and adjusting fire after I see how I feel. After I get my lower body used to running again I'll start from step 1 of James Evan's running plan.

I have 8 weeks until the 2 mile run at which I'd like to be able to keep that at 14:00.

I have ~16 weeks until I leave for school at which I'd like to work up to a 7-7:30 mile pace for 5 miles.

[James Evans]

So how's it going? I can't be bothered to read the training log!

Suggestion to keep it simple: Do a longer run (ie a continous effort like one of the bench marks) and the next session do speed work.

ie:

A) 20 mins
B) 1 min on, 1 min off for 30 mins

C) One of your set routes
D) Hill reps (around 80-100 metres) x 5

Run the longer effort as easily and comfortably as you like. You're not racing. The speed work should work your arse off. Try and do these on consecutive days and then rest a day. Aim for 4 a week and progress slowly but you don't really need to be running for longer than 30 minutes.

These should be pretty time efficient.

James