In this final part, we’re looking at how to bring everything altogether for a running system geared towards long-term improvement and getting FITteR.
- Part 1 outlining the four factors is here
- Part 2 detailing how often to run (frequency) is here
- Part 3 detailing how long to run for (time) is here
- Part 4 detailing how much effort to put in (intensity) is here
- Part 5 detailing why recovery is important is here
A quick recap. Back in the parts on Frequency and Duration I recognised you can make quick gains off relatively little training. But once this stalls, you have to get more sophisticated and increase frequency and duration. My suggestion is to aim to run five times each week for 4-5 hours.
Once you up your frequency, there’s no way you can do all your runs at higher intensities and be able to stick to the schedule for more than a month or two. Eventually you wear yourself down and start taking days off or even getting injured. Some of the runs have to be done at very easy, comfortable paces to allow you to get back out the next day.
Research has shown elite runners do 80% of their running at easier paces with only 20% of their time spent on hard intervals or effort sessions. This is often referred to as 80-20 running or polarised training. Unfortunately the majority of amateurs are closer to 30-70 running with the vast majority of their runs being harder efforts and if you’re only interested in shorter events like the 1,500m or mile you may be able to get away with this. Modern training methods have shown that the longer the event, the more mileage you need to do to reach your best.
Simply calculated the 80-20 rule suggests if you’re going to run five days per week then four of them should be easy runs. In the article on intensity I discussed different ways to identify your easy-paced runs and whichever method you use, they have to feel genuinely easy, produce very little sweat, never get hard on breathing and your heart-rate should remain low if measured.
Most runners think training for speed is the way to get faster at distance running, but I suggest it’s about building your endurance to hang onto your speed. By this I mean, most runners could quickly train up to run at 5-minute mile pace for thirty seconds but few train to be able to hold onto that speed for a two hour marathon like Eliud Kipchoge. Building speed can be done quickly, endurance training takes years.
Where many runners fall down is to keep working at speed rather than endurance to get faster. They peak after a year or two of pushing runs hard, progress no further and believe they’ve reached their limit. The majority of amateurs only do 30% of their training at easy paces and training for speed is training time wasted which could be better used on aerobic development.
How YOU can train to improve
Begin by getting yourself running five times per week. Make one of those runs last 1½ hours – you might need to build up to this by adding five to ten minutes each week. If you’re doing all these runs at genuinely easy paces, I think you’ll be amazed by how easy it is to accumulate 4-5 hours’ worth of running. That it seems so easy may have you questioning what you’re getting out of these sessions and is a reason most people don’t stay with this training.
The first month is the hardest as the body gets used to doing more. It takes six weeks for the body to build each layer of fitness so it might take a while to start feeling comfortable. But within two months you should expect to feel better even if your times aren’t yet improving. What you’re doing in this period is preparing your body to go faster later.
I’ve often found within three to four weeks of starting this programme, my legs begin to perk up and are ready to run faster. Remember the 80-20 rule – you can afford to do one of your sessions faster. You could start to run a quicker parkrun or throw some speedwork in. Even just adding strides – picking up your pace for 10-20secs at 80-90% sprint – helps.
Progression isn’t always a straight line upwards. Day to day runs will fluctuate in pace and sometimes you might have a few days where the legs feel tired. I’ve often found this happens just before a notable improvement. Month on month you should see improvement in your general pace. If you don’t see progress, it’s almost certainly because you’re running your easy runs too fast, or more specifically not running them easy enough. When I struggle for progress going back to slower paces always solves all manner of ills.
There is a temptation once you get into this groove and things are progressing to do more speedwork or harder intensity sessions than one dose per week. Initially this will bring gains and you can quickly push the speed down by a minute per mile from two or three months of dedicated sessions and reduced easy running. There’s nothing wrong with this, as long as you acknowledge it’s for a limited time. But the experience of elite runners is they ‘go off the cliff’ with too much speedwork. Even if you don’t, you’ll find your progress stalls and maxes out at some point. And likely, because you’ve slipped into getting quick gains from speedwork, you’ll forget that it was the 80-20 running that got you there.
The bigger the gap between your race pace and initial easy pace, the longer you’re going to have to stay with this training before you see improvements in your race times. You’ve got to close that gap to create the headspace to run faster.
How I trained to get faster
When I first began working towards sub-20 parkrun; I’d been running sporadically from January through September. I’d accumulated less than 500 miles of training – roughly 10-15 miles per week – on the way to a parkrun PB of 20min42 and running a 5min55 mile. This was classic low frequency, low duration, high intensity running getting me to decent times and putting me up the front of Poole parkrun in its early days.
From October to December I started training regularly with only a fast parkrun every fortnight and keeping all my other runs easy. I logged 400 miles and within two months I was running forty-three minute 10Ks where I’d never broken forty-five minutes before and my parkrun was on the cusp of twenty minutes.
I then started to run hard three times each week and while I initially knocked another minute off my parkrun PB to get close to nineteen minutes; I spent the rest of the year running fast, feeling great but never quite improving. It was only when I went back to a block of endurance almost a year later that I turned up to parkrun one day and unexpectedly banged out a sub-19 with ease.
Let’s recap for the final time. All elite runners train daily – that’s frequency. The duration and amount of running they do increases as the race distance increases. Elite 800m runners do at least forty miles per week but as much as eighty if they’re also racing in the 1,500m. The best 5,000m runners in the world are closer to 100mpw while those doing the marathon can peak at 150mpw.
Extremely high mileages aren’t necessary for ordinary runners but they do need to get out and build their endurance through easy running. Using time to measure your runs is a way of seeing the mileage naturally increase as you improve. When the body gets fitter, you’ll automatically know when you can do more.
The training pattern of elite runners, who do 80% of their training at easy levels of effort, is the route to improving in the long term. When you run genuinely easy four times out of five times every week, you begin to enjoy your running not dread it. It starts getting easier to get out for every run and motivate yourself to do so. You might even begin to look forward to the faster sessions each week that are key to reaching your top speeds eventually.
At any time you can throw in more workouts but only for a period of up to three months. The experience of elite athletes shows this is the maximum amount of time they can peak before going off the cliff and having to rebuild their base. It’s good to come back to periods of easy running which might not entail any effortful runs.
Recovery is paramount to making progress. The easy sessions should allow you to both train yet paradoxically to recover from the harder sessions. One of the reasons training hard multiple times in a week doesn’t work is because there’s too much to recover from. This often begins to show up as aches and pains, or even injuries. Most runners interpret this as a sign of ageing or their body not being strong enough but really it’s a sign they’ve been doing too much, too soon, too hard. Easing up usually resolves aches and pains in a matter of weeks without the expense of going to a physio or other specialist.
It all seems too simple but it works. Most runners are too impatient believing in the old mantras of “you have to train fast to race fast” and “no pain, no gain”. Undoubtedly there are times when you should push yourself but following a good diet of easy-paced daily runs will make a world of difference for many runners without taking up huge levels of time or commitment.
What’s stopping you from starting?