Tuesday, January 20, 2009
Speed or Distance a Priority?
For the past week or so I've been maintaining about a 14-minute mile (not great, I know, but good for me just getting started). I did three miles tonight in 42 minutes (all treadmill - I HATE the cold weather!) - my question is - should I be happy with the 14-minute pace and work on adding to the distance, or should I work on getting to a 13-minute mile, then 12, etc - just not sure what my focus should be....... hopefully some of you more experienced runners can help this newbie out!!! Thanks everyone :-)
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Megan,
ReplyDeleteThe way the intermediate and advanced plans work is you will continue to increase the duration/miles of your runs and at the same time working on strength work (through Tempo Runs) and Speed work (Through intervals/repeats). I would gradually continue to increase 15 minutes every two weeks to your Long run (roughly a mile and half). The 2 most important days of your training should be your Long run (which gives you your Aerobic Base you will need to sustain through a long race such as the 10 mile). and your Quality day (tempo/speed work). This gives you the cardio strength you need to improve fitness, so that 15 minute mile pace will eventually feel pedestrian and you will feel at ease running 13 minute pace, etc. Tempo Runs work best to experience this effect (They are my break and butter workouts).
Basically, the first 3-5 weeks, the focus is getting out on your feet and running... Not focusing necessarily on your pace, but strengthening your running muscles/joints to sustain the full 16 week training regiment (Staying healthy is our ultimate goal!)
I hope that helped, let me know if you have any other questions. We have several experienced runners in our group, others have more insight into your questions... PLEASE SHARE!
Joe
The first year I ran Broad Street I just wanted to finish the race; I didn't care how long it took me. Being a novice runer with no training or guidance I only did long runs starting with 6 miles and quickly extending to 10 iles about once a week. It got me through the race, but that was about it. The next year was much the same and my pace increased by a few seconds. After that I read some magazines and about how to properly prepare for a race. I read about running shorter distances more often with a speed workout evry week. Last year I ran 3 miles, three times a week, pushing my speed, and shattered my previous times shaving about 20 seconds off my pace. I am now following Joe's plan maintaning comfortable paces and finding my easy runs are almost as fast as my first race paces were.
ReplyDeleteNow that I know I can complete the race, I'm focused more on the speed. What I have learned is speed will come with proper training.
My best advice for your is to stick with the training plan, it will get you where you want to go. Listen to your body, it will guide you along the way. Don't worry too much about pace, the speed will come. and finally, keep the run fun, why else do we do this?
I agree with the guys, Megan. Focus on running farther... not faster. The latter will come as you gain fitness by following your training plan.
ReplyDeleteYou inspire me : )
Like they said Megan. Most importantly, you're doing it.
ReplyDeleteBelieve it or not, after all these years, I still don't like winter and the cold. I just like treadmills even less. And there is something cleansing about being out in the fresh air.
Stay at it, enjoy and realize the benefits of what you're doing. Well done!
Ron
Hi Megan,
ReplyDeleteI'm so glad you shared your progress and pace. After ten years I am just trying to get back into things. I've been running on the treadmill (except yesterday...52 degrees...)too and am hope to work up to the distance and pace to complete the race. Let's hope the groundhog doesn't see his shadow... Suzanne