Topic: Running

[David M.]

That should be good.

[David M.]

Hey Chris, Cross Country is helping me with my speed work.
Today, we did a 4 mile fartlek run. Just thought I would tell you.

[Chris Salvato]

Hey Chris, Cross Country is helping me with my speed work.
Today, we did a 4 mile fartlek run. Just thought I would tell you.

I don't quite understand this post.

Did you want my opinion or not?

[Steven Low]

This is something along the lines of what I'd recommend, but it depends on the level of the athlete and their strength/running experience.

This was written up for a 12km I think... so scaling down would be (in parentheses in bold)

If you're fairly new to distance work I'd probably recommend something along the lines of:
1-2 strength sessions per week
2-3 longer interval/fartlek work
1 "leisurely" ~3-5 mile run (3-4km run)
1 tempo run

Structuring it would go according to something like:

Mon: 4-5x1000m (4-5x 800m) intervals with 5-10 min rest between each. Run them above lac threshold if possible, and finish last 100-200m as fast as possible.
Tue: "leisurely" slightly below sub-lac threshold ~5-10 km run (3-5km) (start with 5km (3km) and add 1km (.5km) per 1 weeks until 10km (5km))
Wed: Strength/power workout
Thu: rest
Fri: AM: couple of strength exercises, PM: 3-4 2000m (3-4 1200m) intervals with 5-10 min rest between each. Run at lac threshold and finish last 400m as fast as possible
Sat: Tempo run
Sun: rest

I don't really know your current schedule but scheduling too much AM/PM work right off the bat will probably tax you into significant overreaching.

Basically, what we are aiming for in new people running endurance is what I said in the blog article... (1) improving speed with strength/power and interval work, (2) and improving the metabolic capacity to run with the intervals and longer runs (intervals being more effective for quicker metabolic adaptations, longer runs for economy, capillary density, etc.)

[David M.]

Hey Chris, Cross Country is helping me with my speed work.
Today, we did a 4 mile fartlek run. Just thought I would tell you.

I don't quite understand this post.

Did you want my opinion or not?

No I was just telling you that my Cross Country was helping in many ways. I thought you were of the opinion that Cross Country would not help me.

[Chris Salvato]

Dude, that depends entirely on your goals.  If your goal is to be a cross country runner then OF COURSE Cross Country running will help you....

[Chris Salvato]

I am getting really annoyed now.  You are misquoting me ON PURPOSE and changing my words.  Here are the ORIGINAL QUOTES and the ORIGINAL WORDS from my posts.

The goal of this runner is not long distance -- it is short distance.  I'm not too concerned with the fact that you like long distance running.  Its not about personal preference, its about this traceur and his training...which is for 1 to 2 miles, tops, at this point, according to his goals.

The 4x400's will have a much more dramatic impact on stamina without wasting hours a week running for something that isn't even important to this trainee.  Longer runs at the novice level are to be considered either (a) recreational or (b) goal specific for the desired length.  Since his desired length is 1 mile there is really no need to waste all the time running imho.

I REALLY don't appreciate that I spend a lot of time here to help people out and then someone comes on here and blatantly changes and twists my words to somehow prove they are right in some twisted convoluted manner.  I am utterly disgusted that i had to spend 10 minutes going back over what I said to make sure I didn't speak out of line just because you didn't want to be wrong.

This is quite disrespectful.

[David M.]

Sorry about that Chris. I didn't really mean it like that. I don't know if you will accept that but I quoted the second one first and tryed remembering what the first one was. I put "a" instead of "this" and really didn't mean to upset you.

EDIT: I also removed the post. I really am sorry Chris

[Dan Elric]

To reiterate what Chris (and others) have already said, if you want to train for the one mile there is no reason to go over that distance in training (I'm sure a bit of longer distances in training would certainly help ).  The one mile is hardly an endurance race.  Running 400, 800, and 1600 meter repeats would help and probably be the best way to train.  However, XC would definitely not hurt your times, it would improve them (unless you get injured), but not as much as you could if you trained only for the mile.

I'm not really big on this science stuff (yet), but I speak from experience.

[David M.]

1. No. You exert more force on the ground to deadlift more.. or to squat more... equal and opposite reaction.

2. No. Equal and opposite reaction. Harder you pull the ground under you the longer your stride = faster you go

I was doing some sprints today and decided to put more force in and my stride was longer. I really like the article as well.

Today we did 10 hill sprints for CC. Are these helping any more or less than normal sprints? We did the 10 of them with no recovery time in between.

[Chris Salvato]

Apology accepted, btw.

[David M.]

Apology accepted, btw.

Thank you. Also, are the hill sprints better than regular sprints? Or worse? Or equal?

[Gregg]

Hill sprints are "different". I'm guessing you're sprinting up, jogging down?

They work you different than a level sprint. You have to reach out and up with your lead foot, and get more "up" as you push off. For me, it was shorten my stride, speed it up, and use my arms more. Also, you don't want to slow as you top out on the hill.

Personally, I would find the meanest hill with sandy or muddy soil. Blast up and over the top, then gentle jog it back down.

Also practice your downs - some people lean back and take it slow. If the course is wide enough, you may be able to pass them.

Since you're running CC, maybe take another guy from the team. Give him a head start, see if you can catch and pass him. Do this for short sprints and take turns.

[David M.]

I'm guessing you're sprinting up, jogging down?

Correct. I'll train regular sprints and hills then.

[Gregg]

I'll train regular sprints and hills then.

Train anything that's going to help you race faster. Since you're on the CC team, running 5k on mostly natural surfaces as fast as you can is your main goal.

Train regular sprints. Train hills. Train 100m sprints that have a 90 degree bend in them. Train catching up to a team-mate and getting him to speed up and run along with you. Train catching up to an opponent and blowing past him to demoralize him so he can't catch up. Train on blocking someone from passing you - forcing them to take a longer path, or lose momentum. Train on being passed, on getting around someone who's blocking you, bla bla bla.

What are the courses like where you'll be racing? Flat, grassy, open? Sandy? Muddy? Thin paths through trees and underbrush? Train it.

[David M.]

I'll train regular sprints and hills then.

Train anything that's going to help you race faster. Since you're on the CC team, running 5k on mostly natural surfaces as fast as you can is your main goal.

Train regular sprints. Train hills. Train 100m sprints that have a 90 degree bend in them. Train catching up to a team-mate and getting him to speed up and run along with you. Train catching up to an opponent and blowing past him to demoralize him so he can't catch up. Train on blocking someone from passing you - forcing them to take a longer path, or lose momentum. Train on being passed, on getting around someone who's blocking you, bla bla bla.

What are the courses like where you'll be racing? Flat, grassy, open? Sandy? Muddy? Thin paths through trees and underbrush? Train it.

Well said. And thanks. I'll do hills for CC but also flat because I'll be doing track as well.