Chapter 3 - Stress Workouts

Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals.  So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint.  If any of those happen, mission accomplished. 

Sorry for the delay in publishing Chapter 3 - I moved to the Coos Bay/North Bend area in Oregon at the beginning of October and it threw me a little behind on the blog/book editing.

Chapter 3 - Stress Workouts

As stated in Chapter 2:  Stress workouts are running workouts in which we significantly stress a system or systems of the body in order to produce a targeted adaptation so as to improve certain aspects of our running fitness.  It’s not enough just to work hard, we need to work hard in such a way as to get a desired adaptation or the hard work does not provide the specific fitness bump we are after.

In this chapter we will discuss 21 most common stress workouts I utilize in training distance runners.  These stress workouts can be broken up into 3 main categories: Speed, Stamina and Endurance, plus a category for some race specific workouts we may add in as our goal race approaches.  Workouts in each category elicit the desired adaptations in our body to effectively increase our fitness in that area (speed, stamina or endurance).

For each workout we will give an example of the pace range that 3 example runners would do that workout at.  

Example Runner A:   24:00 for 5k and 1:51:00 Half Marathon

Example Runner B:   20:00 for 5k and 1:32:30 Half Marathon

Example Runner C:   16:00 for 5k and 1:14:00 Half Marathon

A more thorough listing of appropriate training paces for each can be found by using the pace charts I will publish later in this book and will post on the MPR website (mprunning.com) at the conclusion of posting the book on this blog.

Speed Workouts

Fast Repeats

Main Physical Benefits:  improve stride power, running economy and improves the bodies familiarity with faster paces and effort profiles.

Main Mental Benefits:  to toughen the mind to high effort periods of running, improving our focus in a high intensity environment, and makes other paces seem easier (more manageable) by comparison

Workout:  Repeats of between :30 and 2:00, totaling between 15 and 20 minutes

Recovery:  slow recovery jog of 100% of repeat duration (minimum 1 minute)

Pacing:  even to slightly negative splits

Feel:  hard, quick, aggressive rhythm but never straining.

Pace:  roughly the pace you can hold for 6-9 minutes in an all-out effort

Tip:  these can get intense so ease into these over first few repeats shorting for your targeted speed range by the 3-4 repeat and it the workout will often go smoother.  

Example:  18 x 1:00 w 1:00 jog recovery

Runner A:  7:03 - 7:07 per mile pace

Runner B:  5:55 – 5:59 per mile pace

Runner C:  4:48 - 4:51 per mile pace

VO2 Max Repeats

Main Physical Benefits:  The main physical purpose of VO2 Max Repeats is to improve the amount of oxygen the body can deliver to the muscle cells (used to produce energy) by stressing the maximum of the heart, lungs and circulatory system (your VO2 Max).   

Main Mentally Benefits:  The mental purpose of VO2 Max Repeats to toughen the mind to higher effort periods of running, improving our focus in a higher intensity environment, and make other paces seem easier (more manageable) by comparison.

Workout:  Repeats of between 2:00 and 5:00, totaling between 20 and 28 minutes

Recovery:  slow recovery jog of 75% of repeat duration (3 minute max)

Pacing:  even to slightly negative splits

Feel:  strong, hard but controlled rhythm

Pace:  roughly the pace you can hold for 12-18 minutes in an all-out effort

Tip:  start conservative and make your first repeat your slowest and last repeat your fastest

Example:  8 x 3:00 w 2:15 jog recovery

Runner A:  7:25 - 7:30 per mile pace

Runner B:  6:14 - 6:18 per mile pace

Runner C:  5:03 - 5:06 per mile pace

Groove Repeats

Main Physical Benefits:  The main physical purpose of Groove Repeats is to improve the body’s adaptations to running in a higher lactate environment (lactate tolerance and shedding abilities) and running at a high percentage of maximum heart rate for extended periods of time

 

Main Metal Benefits:  The mental purpose of Groove Repeats to toughen the mind to harder periods of running for extended periods, improving our focus in a higher intensity environment, and make other paces seem easier (more manageable) by comparison.

Workout:  Repeats of between 4:00 and 8:00, totaling between 28 and 36 minutes

Recovery:  slow recovery jog of 50% of repeat duration (3:00 max)

Pacing:  even to slightly negative splits

Feel:  quick, hard, groove; pressing but sustainable for moderate durations

Pace:  roughly the pace you can hold for 30-40 minutes in an all-out effort

Tip:  start conservative and make your first repeat your slowest and last repeat your fastest. As the workout name suggests, work to find a good “groove” to your rhythm, something that is hard but manageable for a while.

Example:  6 x 5:00 w 2:30 jog recovery

Runner A:  7:47 - 7:52 per mile pace

Runner B:  6:32 - 6:36 per mile pace

Runner C:  5:18 - 5:21 per mile pace

Hill Repeats

Main Physical Benefits:  improves stride power and running economy and improves the bodies familiarity higher intensity efforts.

Main Mental Benefits:  to toughen the mind to high effort periods of running, improving our focus in a high intensity environment, and make flat running seem easier (more manageable) by comparison

Workout:  Repeats of between :30 and 2:00, totaling between 15 and 20 minutes

Hill:  Moderate hill of 4-6% incline

Recovery:  slow recovery jog down the hill

Pacing:  even to slightly negative splits

Feel:  Hard, quick, aggressive rhythm

Pace:  will depend on incline of hill – approx. Groove to LT pace

Tip:  break the workout into 3-4 segments (example 12x repeats broken into 3 x 4 repeat segments) with the pace getting just a little quicker each segment (so start conservative)

Example:  12 x 1:30 w jog down recovery

Variation:  do these on a treadmill with 100% of repeat duration jog at 0% incline for recovery

Stamina Workouts

Lactate Threshold Tempo

Main Physical Benefits:  improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time

Main Mental Benefits:  to help the mind get comfortable with being uncomfortable for extended periods of time.  To mentally callous ourselves for long, hard efforts.  

Workout:  Continuous run of between 24 and 30 minutes

Pacing:  even to slightly negative splits

Feel:  strong, smooth rhythm; pressing but sustainable for extended periods

Pace:  roughly the pace you can hold for 60-70 minutes in an all-out effort

Tip:  start on the conservative side of your goal range (or even a bit slower), if having a good day you can do a slight negative splits, if not having as good a day you can keep it even on the slow end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.

Example:  27 minute tempo run

Runner A:  8:09 - 8:14 per mile pace

Runner B:  6:51 - 6:55 per mile pace

Runner C:  5:33 - 5:36 per mile pace

Lactate Threshold Repeats

Main Physical Benefits:  improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time

Main Mental Benefits:  to help the mind get comfortable with being uncomfortable for extended periods of time.  To mentally callous ourselves for long, hard efforts.  

Workout:  Repeats of between 5:00 and 20:00, totaling between 30 and 40 minutes

Recovery:  slow recovery jog of between 20% of repeat duration (3:00 max)

Pacing:  even to slightly negative splits

Feel:  strong, smooth rhythm; pressing but sustainable for extended periods

Pace:  roughly the pace you can hold for 60-70 minutes in an all-out effort

Tip:  start on the conservative side in your first repeat, if having a good day you can do a slight negative splits and run the other repeats a little quicker, if not having as good a day you can keep it even on the slower end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.

Example:  3 x 12:00 w 2:20 jog recovery

Runner A:  8:09 - 8:14 per mile pace

Runner B:  6:51 - 6:55 per mile pace

Runner C:  5:33 - 5:36 per mile pace

Lactate Threshold Progression Tempo

Main Physical Benefits:  improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time.

Main Mental Benefits:  to help the mind get comfortable with being uncomfortable for extended periods of time.  To mentally callous ourselves for long, hard efforts.  This workout mirror the effort profile of a race a bit more than a even tempo does, so helps you mentally prepare for higher intensity efforts late in the run/race.

Workout:  Continuous run of between 24 and 30 minutes at a gradually increasing intensity

Feel:  starts at a comfortably quick rhythm and gradually increases in intensity until running at a hard, aggressive pressing pace by the end

Pace:  starting at roughly 4-5% slower than and finishing 3-4% faster than Lactate Threshold pace (pace you can hold 60-70 minutes in an all out effort)

Tip:  Use this workout to practice staying as relaxed as you can as the speed and effort increases, running relaxed while running quickly is a something that needs practice and this workout is a great place to practice that as it starts relaxed but gets pretty intense in the last third of the workout.

Example:  27 minute progression tempo run

Runner A:  8:36 - 7:52 per mile pace

Runner B:  7:14 - 6:36 per mile pace

Runner C:  5:52 - 5:21 per mile pace

Lactate Threshold Wave Tempo

Main Physical Benefits:  improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time

Main Mental Benefits:  to help the mind get comfortable with being uncomfortable for extended periods of time.  To mentally callous ourselves for long, hard efforts.  Helps practice staying in the moment and executing 1 segment at a time.

Workout:  Continuous run of between 24 and 30 minutes alternating between 2 intensities every 2-5 minutes

Feel:  alternating every 2-5 minutes between a comfortably quick rhythm and hard aggressive rhythm

Pace:  Alternating segments between Aerobic Threshold (4-5% slower than LT) and Groove (4-5% quicker than LT) paces

Tip:  may be helpful to do this workout on a track or treadmill the first couple of times you do it to help with the pacing.  Focus on staying in the moment and executing 1 segments at a time. with smooth transitions. Most find it helpful to think of this workout as a long tempo run pace with some surges thrown in, rather than as repeats with a quicker recovery pace (help keep you from slowing down too much on the slower segments).

Example:  27 minute progression tempo run

Runner A:  8:36 - 7:52 per mile pace

Runner B:  7:14 - 6:36 per mile pace

Runner C:  5:52 - 5:21 per mile pace

Aerobic Threshold Tempo

Main Benefits:  Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time.

Main Mental Benefits:  to help the mind get comfortable with being uncomfortable for extended periods of time.  To mentally callous ourselves for longer, hard efforts.  

Workout:  Continuous run of between 48 to 60 minutes

Pacing:  even to slightly negative splits

Feel:  comfortably quick rhythm; strong but smooth and controlled

Pace:  roughly the pace you can hold for 120 minutes in an all out effort or 4-5% slower than Lactate Threshold pace.

Tip:  start on the conservative side of your goal range (or even a bit slower), if having a good day you can do a slight negative splits, if not having as good a day you can keep it even on the slow end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.

Example:  54 minute tempo run

Runner A:  8:31 - 8:36 per mile pace

Runner B:  7:09 - 7:14 per mile pace

Runner C:  5:48 - 5:52 mile pace

Aerobic Threshold Repeats

Main Benefits:  Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time

Main Mental Benefits:  to help the mind get comfortable with being uncomfortable for extended periods of time.  To mentally callous ourselves for long, hard efforts.  

Workout:  Repeats of between 10:00 and 40:00, totaling between 60 and 80 minutes

Recovery:  slow recovery jog of between 15% of repeat duration (3:00 max)

Pacing:  even to slightly negative splits

Feel:  comfortably quick rhythm; strong but smooth and controlled

Pace:  roughly the pace you can hold for 120 minutes in an all out effort or 4-5% slower than LT tempo pace

Tip:  start on the conservative side in your first repeat, if having a good day you can do a slight negative splits and run the other repeats a little quicker, if not having as good a day you can keep it even on the slower end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.

Example:  3 x 25:00 w 3:00 jog recovery

Runner A:  8:31 - 8:36 per mile pace

Runner B:  7:09 - 7:14 per mile pace

Runner C:  5:48 - 5:52 mile pace

Aerobic Threshold Progression Tempo

Main Benefits:  Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time

Main Mental Benefits:  to help the mind get comfortable with being uncomfortable for extended periods of time.  To mentally callous ourselves for long, hard efforts.  

Workout:  Continuous run of between 48 and 60 minutes at a gradually increasing intensity

Feel:  starts at a brisk, moderate intensity and gradually increases in intensity until running at a strong, pressing but sustainable intensity by the end

Pace:  starting at roughly 4-5% slower than and finishing 3-4% faster than Aerobic Threshold Pace (pace you can hold for 120 minutes in an all out effort or 4-5% slower than LT pace)

Tip:  Use this workout to practice staying as relaxed as you can as the speed and effort increases, running relaxed while running quickly is a something that needs practice and this workout is a great place to practice that as it starts relaxed but gets pretty intense in the last third of the workout.

Example:  54 minute progression tempo run

Runner A:  8:53 - 8:14 per mile pace

Runner B:  7:29 - 6:55 per mile pace

Runner C:  6:05 - 5:36 per mile pace

Aerobic Threshold Wave Tempo

Main Benefits:  Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time

Main Mental Benefits:  to help the mind get comfortable with being uncomfortable for extended periods of time.  To mentally callous ourselves for long, hard efforts.  Helps practice staying in the moment and executing 1 segment at a time.

Workout:  Continuous run of between 48 and 60 minutes alternating between 2 intensities every 5-10 minutes

Feel:  alternates every 5-10 minutes between a brisk moderate intensity and a strong, pressing but sustainable intensity

Pace:  alternating between Brisk Pace and Lactate Threshold Pace

Tip:  may be helpful to do this workout on a well marked course or treadmill the first couple of times you do it to help with the pacing.  Focus on staying in the moment and executing 1 segments at a time. with smooth transitions. Most find it helpful to think of this workout as a brisk pace run with some surges thrown in, rather than as repeats with a quicker recovery pace (help keep you from slowing down too much on the slower segments).

Example:  54 minute wave tempo run with 6 minute segments

Runner A:  8:53 - 8:14 per mile pace

Runner B:  7:29 - 6:55 per mile pace

Runner C:  6:05 - 5:36 per mile pace

Brisk Pace Run

Main Benefits:  improves the body's efficiency at using energy sources, hardens the body to longer durations at moderate intensities.  Good opportunity to practice longer race fueling.

Main Mental Benefits:  great practice running smooth and relaxed at slightly faster paces. It helps the mind get comfortable with being moderately uncomfortable for extended periods of time.  To mentally callous ourselves for long, hard efforts.  

Workout:  Continuous run of between 60 to 100 minutes, easing into Brisk pace over the first 10 minutes.

Pacing:  even to slightly negative splits

Feel:  brisk, moderate intensity; smooth and sustainable

Pace:  roughly 4-5% slower than Aerobic Threshold pace (slightly slower than Marathon Pace for a sub 3 hour marathoner, near MP for a 3-4 hour marathoner and slightly quicker than MP for a 4+ hour marathoner)

Tip:  see how relaxed and smooth you run a this pace range.  Rather than trying to run faster try and see how easy you can make it feel.  For marathoner this is a great workout to practice a aid station in to get the body use to absorbing fuel (fluids or gel) while at a slightly quicker pace.

Example:  80 minute brisk pace run

Runner A:  8:48 - 8:53 per mile pace

Runner B:  7:23 - 7:28 per mile pace

Runner C:  5:59 - 6:03 per mile pace

Endurance Workouts

Moderate Rhythm Long Run

Main Benefits:  Endurance - improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body to extended periods of running

Main Mental Benefits:  to mentally callous ourselves for long duration efforts.  To get used to running for multiple hours.  To get familiar with running on lower energy and higher fatigue levels.

Workout:  Continuous runs of between 90 and 200 minutes

Pacing:  even to slightly negative splits

Feel:  comfortably and relaxed but never lagging (moderate rhythm)

Pace:  roughly 12-15% slower than Aerobic Threshold pace

Tip:  be careful on the length of these, do not exceed 25-30% of weekly mileage on a weekly basis.  Some lower mileage marathoners may need to go beyond that percentage on occasion but don’t do it every week or it will increase the risk of over-use injuries.  Good idea for marathoners to do these on as similar a course to their goal marathon course as possible.  Fine to start these slower than goal pace range and ease into it over the first few miles.

Example:  150 minute moderate rhythm long run

Runner A:  9:26 - 9:37 per mile pace

Runner B:  7:55 - 8:05 per mile pace

Runner C:  6:25 - 6:33 mile pace

Fueling: 3-6 oz of fluids once every 20-30 minutes and sports nutrition once every 60 minutes if desired/needed. (in normal conditions)

Steady State Long Run

Main Benefits:  Endurance-Stamina - improves energy usage efficiency at quicker paces, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body to extended efforts at a slightly higher intensity.

Main Mental Benefits:  great practice running smooth and relaxed at slightly quicker paces. It helps the mind get comfortable with being moderately uncomfortable for extended periods of time.  To mentally callous ourselves for long, somewhat harder efforts.  

Workout:  Continuous runs of between 75 and 150 minutes

Pacing:  even to slightly negative splits

Feel:  steady state effort, somewhat comfortable but with some sustainable intensity added

Pace:  roughly 8-10% slower than Aerobic Threshold pace

Tip:  great workout for marathoners to practice race fueling to experiment and zero in what will work best for you in the race.  Start a bit conservative and ease into the run over the first mile or two.  Practice staying as relaxed and smooth as possible on this run, especially as you get tired later in the run.  Make sure you keep good posture when getting tired and don’t “sit” or slouch with fatigue.  

Example:  120 minute steady state long run

Runner A:  9:07 - 9:15 per mile pace

Runner B:  7:39 - 7:46 per mile pace

Runner C:  6:12 - 6:18 mile pace

Tempo Long Run

Main Benefits:  Endurance-Stamina - improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body and mind to running at quicker paces while tired/depleted

Main Mental Benefits:   practice running smooth and relaxed at quicker paces while somewhat depleted or fatigued.  To mentally callous ourselves for running quickly for extended periods while tired.  Build confidence in our ability to still run quick while fatigued.

Workout:  Continuous runs of between 75 and 150 minutes with the first 20-40% at an easy pace, the middle 40-60% at comfortably quick rhythm, and the last 20-40% at a recovery pace

Pacing:  even to slightly negative splits within each segment

Feel:  the first and last segment at a comfortable and relaxed pace with the middle segment at a comfortably quick rhythm

Pace:  the first segment at Easy pace, the middle section at either AT or Brisk pace, and the last segment at a Easy pace.

Tip:  this is a great workout to stress both stamina and endurance as well as harden the mind, but it’s tough.  Start a bit conservative on the tempo and ease into it, then try and hold it nice and steady and settle into a good rhythm.  Don’t worry about pace on the last easy segment (may start as a slow jog), just get in the time/distance and reap the benefits of endurance building.

Example:  120 minute tempo long run with first 30 minutes at an easy pace, the middle 60 minutes at Brisk Pace, and the last 30 minutes at a easy pace (or slower)

Runner A:   9:59-10:43,  8:31-8:53,  9:59-10:43

Runner B:   8:23-9:00,  7:09-7:28, 8:23-9:00

Runner C:   6:48-7:18,  5:48-6:03,  6:48-7:18

Fast Finish Long Run

Main Benefits:  Endurance-Stamina - improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body to running at quicker paces while tired/depleted

Main Mental Benefits:   practice running smooth and relaxed at quicker paces while somewhat depleted or fatigued.  To mentally callous ourselves for running quickly for extended periods while tired.  Build confidence in our ability to still run quick while fatigued.

Workout:  Continuous runs of between 75 and 150 minutes with the first 60-80% at an easy pace and the last 20-40% of the run at a comfortably quick, strong but controlled intensity

Pacing:  even to slightly negative splits within each segment

Feel:  the first segment at a comfortable and relaxed pace with the last segment at a comfortably quick rhythm

Pace:  the first segment at easy pace, the last segment at either AT and Brisk paces (depending on duration)

Tip:  it can be hard to get going at first on the up-tempo closing segment and that is normal, the body is lower on glycogen and not used to running faster in that state (so we are teaching it). Ease into it and be patient and find your rhythm.  Often you’ll feel better 10-20 minutes this finishing segment then you did the first few minutes, so stay patient and stay with it.

Example:  120 minutes run with first 80 minutes at an easy pace, the last 40 minutes at Aerobic Threshold pace

Runner A:   9:59-10:43,  8:31-8:36

Runner B:   8:23-9:00,  7:09-7:14

Runner C:   6:48-7:18,  5:48-5:54

Race Specific Workouts

These are race specific workouts done to prepare the runner for a certain specific aspect of the goal race.  They can be different in many ways than the other stress workouts listed above, depending on the specific demands of a given goal race and the particular strength or weakness of the individual runners.

Race specific workouts can include:

Race Simulation Run:  a run of 40-60% of goal race distance done at goal race pace and done simulating as much of the goal race conditions (course, time, meals, fueling, etc.) as possible. This type of run serves as a type of dress rehearsal for the goal race but can be significantly taxing and may require an extra recovery day afterwards.  

Tactic Specific Workout:  this is a workout done to simulate an anticipated or planned race tactic such as a mid race surge or sprint finish.  

Course Specific Workout:  this is a workout done to simulate the course you will be racing on by mimicking the layout of the race course in as many respects as possible.

Goal Pace Run:  this is a workout done at goal race pace (which doesn’t always overlap with the workouts listed earlier), usually broken into 3-5 segments with short recovery jogs between the segments, this workout is done in order to increase the runners familiarity with and feel of a goal race pace.

When To Use Each

As we get in later chapters on training cycle design, we’ll talk more about when to use each type of workout.

Chapter 2 - Stress & Recover

Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals.  So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint.  If any of those happen, mission accomplished.   

The base principle that governs all physical training is the principle of stress and recover.  This principle simply states that if we physically stress the body in a certain way and then allow it to recover, it will bounce back better adapted to that stress than it was before.  

In running we stress the body by running either far or fast (or both) and then let the body recover by running short and easy or by resting, and once the body has recovered from that initial stress it becomes stronger and better adapted to that stress, and as such we become fitter runners. This is the essence behind what we are doing in training.  Stressing then recovering to move our fitness forward in some specific areas such as speed, stamina and/or endurance.

Figure 2-1

It is important to note that this principle has 2 important steps: 1) stress and 2) recover, and that one without the other does not accomplish the adaptation (increase in fitness) we are seeking.   

In the Figure 2-1, we start the base unit at our “orginal fitness level” and then we perform a “stress” workout.  This stress workout breaks down the body and our ending fitness level is lower than where it started.  It is easiest to see this through an example.  If our stress workout is a 5k race, then at the end of the 5k we cannot then go out and run another 5k as fast as we just did, because our effort in the 5k significantly stressed the body so it is not as strong as when you started.  But then we allow the body time to recover, and when as it does the body heals itself and adapts to the stress (in this case the 5k race).  This adaptation and advancement in fitness is called the super-compensation.  Through this super-compensation our body comes back after the recovery fitter than it was before in terms of the systems that the workout stressed.  

If you do not allow enough recovery between stress workouts you will not get the full super-compensation you are seeking. So to get the most from a stress and recover cycle, you must do the proper stress workout to work the fitness area you are seeking to improve, and then allow sufficient recovery afterwards so that the body can get the full fitness gain that the stress workout earned you. A very simple concept but one that many runners, from beginners to elites, struggle with consistently executing to its fullest. This base unit (1 stress and recovery cycle) must be mastered in order for training to be as effective as it can be.

I refer to 1 stress and recover cycle as a “base unit” because it is the basic unit upon which all our training is built.  In order for a runner to be as successful as possible it is imperative that they understand and master this base unit.  So with that in mind, let's clearly define each aspect of it.

Stress

Stress workouts are running workouts in which we significantly stress a system or systems of the body in order to produce a targeted adaptation so as to improve certain aspects of our running fitness.  Our goal is to do sufficient and specific enough work in order to elicit the adaptation we are seeking, while still be able to recover from that work relatively quickly so that we can soon after target another adaptation.  In order to keep the training process moving forward and to be able to target all necessary systems with adaptations on a regular basis, a stress workout should usually be able to be recovered from with 1-3 easy/recovery days.  In Chapter 3 we will explore the types of stress workouts I recommend for distance runners in more detail.  

Recover

Recovery in running takes the form of recovery periods of time between runs and the easy runs we do between stress workouts in order to promote recovery, and to maintain or advance the body’s adaptations to running while we recover.  These runs should be kept short and slow enough that they do not significantly stress the body, but with enough pace to them to maintain bio-mechanical efficiency.  In Chapter 4 we will explore recovery and easy runs in detail.  

This chapter and the basic concept of stress and recover is something we need to keep in mind as you go through the other chapters in this book.  In order to get the most from all the stress workouts and training phases and training cycles we will discuss, it must be done through the successful use of the stress and recover principle.  Master this base unit first and foremost in your training, and you will get the most from everything you do.

Chapter 1: The 5 Tenets of Training

Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals.  So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint.  If any of those happen, mission accomplished.   

Chapter 1:  The 5 Tenets of Training

  

When it comes to studying any topic, I have found it is very helpful to break it down into its elemental parts and understand how they fit together in order to make up the whole.  When you do this it helps you understand what the key drivers are, the things that make other things happen and determine the outcome.  When I first got into coaching this was one of the first things I did.

I have a long background in the sport of distance running, having started running road races and track meets as a grade school kid back in western North Carolina, and became obsessed with the sport at an early age.  I checked out and read and re-read almost every book on the sport that was available at the Henderson County Public Library as a kid. From Lydiard, to Fixx, to Henderson, to Moore, if you had written about running back in those days I probably have read and re-read your stuff.  This obsession continued on through high school and then into college where I ran track and cross country for the University of Mississippi.  I would spend hours sitting around talking running and training with friends and teammates who were almost as obsessed with the sport as I was.  Post collegiately I continued to run in road races and with the advent of the internet age more and more information became available, which I eagerly devoured.  So when, in my 30’s, I started getting into the coaching side of the sport I had almost 3 decades of experience, reading and studying to draw from.  

I added to this background in running, the training I gained in analysis during my work as a business and financial analyst in the corporate world over my first 15 years post college.  I was trained and became experienced in the art of tearing down a business into its elemental parts so that I could understand how it works, what the key drivers were, and then build up a model of that company so that management could forecast results and run “what if” scenarios through it to see how various factors would affect outcomes.  

So as I went into coaching, I combined my experience and knowledge in the sport with the analytical skills I had learned in the corporate world.  One of the first things I did was sit down and determine what were the key drivers of training for distance running.  What were the things that we could control that would ultimately determined how successful we were in our training.  This first chapter is about what I found, what I believe to be the “5 Tenets of Training” for distance running, as it has shaped how I approach training runners for the sport.

My 5 tenets of training for distance running are:

• Consistency
• Capacity
• Frequency
• Mixture
• Passion

Each of these 5 tenets are critical in our training and development as distance runners, but they are all interconnected.  So our degree of success will lay not just in how well we develop any one tenet, but how well we balance and raise our game in all 5 tenets together.

Let's take a look at each tenet in a little more depth:

Consistency

Distance running is a fitness sport in which we have to slowly and methodically build up our fitness and adaptations to the sport over time.  Consistency then is a tenet in our training because the more consistent we can be in your training, the higher we can raise our fitness level.  In Chapter 2 we will discuss the Principle of Stress and Recover which will underscore in more detail the importance of consistency in building fitness.  

Interruptions in our training, even minor ones, at a minimum delay our fitness build-up, and when long enough or frequent enough, lead to a backslide in fitness and physical adaptations.  When we experience an interruption in training, not only do we lose that time associated with the interruptions, we also lose the time associated to build back the fitness and adaptations we lost during the interruption.   So if we lose 2 weeks of training due to an unexpected trip, our cost is not just those 2 weeks but those 2 weeks plus whatever time it will take to build back up the fitness or adaptations we lost during those 2 weeks.  Often interruptions can cause a loss of twice as much time as the actual interruption lasts.

So a major focus in our training needs to be on consistency so that our fitness has a chance to build and progress as much as possible during our training cycle.

Capacity

Capacity refers to the work capacity we build up in training.  It is the amount of work we can do consistently in training and is made up of both a quality and quantity component.  The numbers of miles we cover in a normal training week can be a good gauge as to the quantity aspects of work capacity and the number of stress (“hard”) workouts we can do per week can be a good judge of our quality density component of our work capacity.

Simply put, our work capacity is a major tenet of our training because the more work we can handle on a consistent basis, the more we can accomplish; the more fitness we can build and the greater the adaptations we can elicit from our training.  

A major focus on our training then will be on building up or maintaining our work capacity so that we get the most fitness gains possible in our training cycle.

  

Frequency

Frequency refers to the number of times that we run during a given period of time.  Every time we go for a run of 20 minutes or more our body responds by releasing certain enzymes and hormones that help the body adapt to running and improve our cardiovascular fitness. To a certain extent the more often we run the better adapted to running our bodies become. This tenet has to be balanced with the need for runs lasting for longer durations in order to build endurance, and stamina and other specific fitness points, but to a certain point the more we can increase the frequency of our runs within our training mix, the better adapted to running and fitter we can become. I have established some basic rules for when and how to add additional runs into your regular training schedule and will go over those in Chapter 4.

Mixture

Mixture refers to the stress (“hard”) workouts we do in our training, when do we do them, and how do we structure and sequence those workouts to build our fitness best.  This is the “sexy” part of training that most books and article get written about and will be discussed at length in later chapters in this book.  

The major focus of Mixture is determining what do we need to do to get the most out of our training (i.e what are the demands of our goal race) and how best to structure our workouts and training to accomplish that.  

Mixture is a major tenet in our training because it determines, to a large extent, how well we use the other tenets to build up our fitness.  

Passion

Passion is our continued desire to train and chase our goals.  Passion is a major tenet in our training because it provides us with the motivation and fire to undertake all of the physical and mental components of training.

We cannot undertake training beyond what our passion will allow us to do or it will not last, so our passion needs to be monitored, nurtured and safeguarded as we train.

Synergy Of the 5 Tenets

How successful our training is will depend in large part on how well we balance all 5 Tenets of Training together.  We should never focus solely or heavily of one tenet at the expense of the other tenets, but rather seek to balance and build up all aspects together.  There is a very real synergy that comes from balancing all 5 tenets together in your training.

All of the tenets are interconnected and so when balanced together they help raise each other up and provide more from training.  Being consistent in training makes it easier to build up our capacity and frequency and get the most out of our workout mixture.  Building our work capacity gives us more to work with and helps us get more out of our workout mixture and provides more room for increased frequency.  An increase in frequency allows us to build more capacity and gives us more opportunities to enact our desired workout mixture.  Passion provides the motivation and fire to run consistently, and build our capacity and to run frequently and do all of the needed mixtures of workout to accomplish our goals.  

If we let a focus on one component get out of alignment with the others it can jeopardize the synergy and cause the whole thing to come grinding to a halt.  For example, if we try and increase capacity or frequency too quickly and breakdown we jeopardize our consistency.  Or by focusing too much on building the quantity component of our work capacity we might jeopardize the right mixture we need to continue to improve.  Or if we push forward too far in capacity and frequency, we may extend ourselves too far and jeopardize our passion to want to train.  

Only the careful balance of these 5 tenets will produce the optimal results we are seeking, where we get the most out of the time and energy we have to put into our training.  And ultimately this is what this book is about, how to find and utilize that optimal balance for each of us.  

Scorecard

In the corporate world I worked regularly with a concept called the “scorecard” in which we would look at all the major drivers of our business and we would compare our practices and procedures in that area to the best practices and procedures of all best businesses in our industry.  This helped us determine areas for improvement and growth, and where we could go first for the most immediate improvements.  

So when I entered the world of coaching and had established the 5 Tenets of Training, I brought this “scorecard” concept with me and started to use it determine what components of the runner’s training where in most need to improvement.

For the first 4 tenets; consistency, capacity, frequency and mixture, I was able to develop a scorecard that graded their training on a scale of between 1 and 10 for each tenet, with 1 being what a brand new runner might be doing and with 10 being the best practices of the top runners in the world.  This would allow me to give a score to each runner I worked with in each of these 4 tenets to see where their weaknesses may be and to help plan on how or if to boost each area during their training.  

The fifth tenet, passion, is a little more subjective so hard to put a hard number on.  So in regards to this tenet it is important to understand where running and running goals fits in that person’s life and how important and motivated they are to reach those goals.  Then this would be taken into consideration in designing their training, being careful not to build training past what they might have a passion to maintain.  

Useful Maximums

As you go through the process of looking at yourself, or a runner you coach, in terms of these 5 tenets and where they stand on each, it is important to remember that each runner will have certain useful maximums in each tenet.  A useful maximum is simply the most a runner can realistically do in that tenets because of personal, life or other imposed ceilings. These useful maximums can and often do change over time.  These maximums are not good or bad, they just are, and it is important to understand them as you design training programs.  If a runner only has the time in their work/life schedule to run 5 times per week, it does no good to try and schedule 7 runs.  If they only have the energy to run 50 miles a week, it is counter-productive to try and push them to run 70 miles a week.  

One of the first steps I take with a runner I start to work with is having them fill out a questionnaire and then have a phone call with them so that I can better understand not only where they are in each tenet of training but where does running and their goals fit into their life, and what useful maximums may exist.  This is important to flesh out and consider these before you can design the best program for them.   It also fosters the conversation on those limitations and how or if they will impact the runner’s ability to reach their goals in the sport.   

Your Running Is Yours

There are any number of reasons to run and running can mean so many different things to different people. Some people run to set personal best times; some run for competition, to challenge themselves against others; some run for health or to lose weight; some run as a personal challenge to see how fit then can get; some run for peace of mind or as a therapy to deal with stress or hyperactivity; some run for quiet time to pray or think; some run to explore or enjoy nature; some run for the social and community aspects of the sport; some prefer to pursue long distance such as marathons or ultras and some prefer shorter distances like mile, 5k or 10k.  There are almost an infinite number of possibilities on how someone might choose to partake in running. But none of these reason is right for, or motivates everyone. We are each on our own journey in running and must decide how it fits into our life.

Unfortunately one problem I regularly see as a running coach is runners letting others' expectation dictate how they choose to pursue the sport.  Some people run marathons because they think they are suppose to or because others expect them to, but they really would rather focus on 5k's.  Some run races even though they really have no interest in them simply because it is expected of them by others.  Some are peer pressured into group runs when they really prefer the solitude of solo runs.  None of this happens maliciously, it is just that many people assume others have the same motivations or interest as they do, when often it is not the case.  When you stop pursuing running in the way that is most important to you, and instead follow the path of others' expectations, you will often run into burn-out and disinterest and soon lose your motivation to get out there.

The purpose of this blog then is to point this out.  That running doesn't mean the same thing to everyone and that is OK. In fact that is a beauty of the sport, that it can mean so many different things to different people.  It is fine to take your own path in the sport as long as it is what you want and is true to your interests and passions.  So stand up for yourself, be honest with yourself, and choose to pursue running how it will mean the most to, and be the best for you.  Afterall that is why you started it in the first place. 

And be conscious of the fact that others may have different motivations and goals or uses for the sport than you do.  Be courteous and encouraging to them rather than trying to convert them to your motivations or uses.  There is room in this great sport for everyone, enjoy, embrace and marvel at our diversity.

Happy Running,

Coach Mark Hadley

Sacrifices or Choices

"One of the biggest determining factor in how our training goes, is the attitude we bring to it."

How we frame situations in our own mind plays a big role in the attitude we bring to them.  If we want to be a positive person then we need to frame things in a positive way.  

A great example of this is when people talk about all the sacrifices they make for their running: "I give up sleep, I give up family time, I give up sweets".   This can be a negative way to approach training and leave one feeling bitter, burned out, or even resent it, especially if things do not go well in a particular race or training cycle.  Instead I suggest we would be much better off by viewing it (framing it in our mind) as making a choice.  We choose to go for our runs because the sense of accomplishment (or whatever it means to you) is more important to us than whatever we give up (such as an extra 30 minutes of TV).  We are simply choosing to value our running goal more than some other uses of our time.  Those other uses may be great and valuable, but whatever running goal we have is more important to us. 

This is a decision to focus on the positive, to focus on the positive things we are choosing rather than the negative of what we are giving up.  The end result is a greater feeling of empowerment and control and affirmation that we are taking positive steps towards our goals, which leads to a positive attitude.  But if we dwell on sacrifices, we are focusing on the negative and what we are giving up, which leads to a more negative frame of mind.  

As you go about your day and your training, focus on your choices rather than your sacrifices, and you'll stay happier, more positive and be more effective.  

Summer Training

Summer training, in the higher temperatures and humidity, can provide some great opportunities to receive big fitness gains. The tough weather conditions have been shown to have similar physical benefits to training at altitude and the mental challenge of it can make us stronger runners. But like training at altitude there also comes with the opportunity a risk of over doing it and pushing too hard. To get the maximum benefits from your summer training focus on 4 areas:

- Adjust your training paces. Just like when training at altitude you have to adjust your training paces because your body has to work harder than at cooler temperatures. Adjust more at first and less as your body becomes acclimatized to the conditions. Insisting on trying to run the same paces as you can in cooler weather will just cause you to work too hard and over-train.

- Focus on good hydration. While important all year long, the risk of dehydration or sub-optimal hydration is greatest in the summer weather. Be sure to adopt good hydration practices (100+ oz per day and drinking spread-out through-out the day) and stay diligent to them every day.

- Recovery, recovery, recovery. The summer conditions are extra hard on us mentally and physically, so we must be sure we recover adequately from our stress workouts. Be diligent on all your recovery protocols, keeping easy runs slow, stretching, rolling & massage, ice baths, and sleep. The harder you train, the better you must recover.

- Keep a positive attitude. It is easy to get frustrated and start complaining about high summer temperatures and humidity levels. But keeping a positive attitude is key to making training sustainable. Adjust training paces accordingly for the conditions but don't dwell on weather, instead stay positive and focus on the purpose and benefits of the training. The body tends to follow the mind so staying positive will help you feel better and get the most from training.

Happy Running,

Coach Mark Hadley

Training Is A Collective Not A Singularity

Training for running is a collective, not a singularity.  No one workout is overly important but each has their own place.

FootLocker South Region 2011

It is important to remember in training that no one workout is paramount, but rather it is the collective of all the workouts in the cycle that comes together to improve fitness and produce results. 

In each of our stress workouts we do we are targeting 1 or more physiological systems for adaptations to increase different aspects of your fitness. These adaptations do not come in big chunks but rather gradually and over time.  So a BIG key in training is consistency (one of my 5 tenets of training) because it is not so much 1 workout but stringing together whole series of workouts over weeks and months that produce the adaptations we are seeking.  So if we do a good tempo workout this week, and then another solid one next week ,and another solid one the week after, then we'll start seeing some adaptations taking place and improvements in our stamina.  But if that cycle is interrupted then what you get is a stagnation in adaptations at best, or at worst a regression (loss of adaptation) if the interruption is too long or repeated frequently enough.  This is the sinister physical side of a missed workout or workouts you give up on.  You are interrupting the adaptation process and if you don't end up getting in enough work, you'll experience stagnation or regression in fitness.  

One example where this is easiest to see is long runs.  Most of us know from experience that if we haven't done a long run in a few weeks our first one back is harder than it was previously as our endurance has regressed.  But if we are consistent for a while and string some together on consecutive weekends then they become easier and we can handle doing more or faster on them (adaptations having taken place).

So yes, each time we do a stress workout we want to have a great workout, but we need to make sure that at the very least we get in some good solid work, so we can keep the consistency alive and the progressions coming.  Because how we continue to get fitter is by being consistent and letting these adaptations happen and pile up over time.   We are much better off with a string of solid but unspectacular workouts, than we are a few home runs each followed by a series of workout DNF's. 

Judging Workouts
With this in mind (string together workouts), it is a good remember that the time on the watch does not determine if a workout is a success or failure. If you give the effort and execute the purpose of the workout fairly well, you will get the benefits of it regardless of what the watch might say. Your body doesn't know what the clock says, it only knows how hard you work and what systems you stressed with that effort and that is what brings the benefits. So remember to use your watch as a tool and not as the judge or mental task master, focus instead on proper effort and execution and string together training over the course of a cycle and you'll get the most from your training.

Happy Running

Coach Mark Hadley