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Thursday, August 13, 2009

TIART: Between Races

This week marks the first week where Runner's Lounge's Take it and Run Thursday is hosted by a different person each week! It's very exciting, and look for me to be hosting a week in September. This week is being hosted by Erin, who asks:
How do you decide how far/long to run when you aren't following a predetermined training plan? I have a few short races (5Ks and 8Ks) coming up but I'm not planning to follow a training plan for them. I just finished my most recent half-marathon on July 19th and now I'm at a loss as what to do now in terms of distances, etc. I almost always run with a training plan but I'm not sure if I should now or not. Or, if I should be, what I should be looking for in one.
Well, first of all, I'm almost always following a pre-determined training plan. That is part of what keeps me interested in running. For example, I did really well with weight training when I was routinely following Cathe's STS Program. With STS, the workouts were great, but even more so, the structure of the program kept me going. As soon as I got off of STS and wasn't following a structured training plan, I dropped weight training like a hot potato. That's not the first time that's happened. So, first of all, it is always best for me if I have something in my future to train for, even if it's a 5k. I don't mind looking online and finding a 5k training program and starting up with that after my marathon, if need be, but most of the time, I try to have a half marathon always on the horizon - a major race at least every 4-6 months.

So, if I'm not on a training plan? Well, I still keep up the same number of runs per week. I run according to Jeff Galloway's method, and he recommends running three times per week. Two of those are short runs (on Tuesday and Thursday or Monday and Wednesday) and one long run on the weekend. So, I keep up those short runs at 3-5 miles, or 30-45 minutes. Then, I run my long run distance based on what I'm feeling. I try to keep all weekend/long runs at 6 miles or more, and usually for a total off-season, I'd be trying to do a 10 mile run every 4 weeks or so, just to keep up a nice base. Because - think about it - if you keep a 10 mile base, you can at any time do a 13 mile run and then you're all set to run an easy half marathon!

I always run with a group on the weekends, and keep a list of folks who might be interested in running with me. I email them and often have running buddies for my mileage.

1 comment:

Hi! I'm Erin said...

I like the idea of doing a 10 mile run every four weeks or so. Thanks for the tip!

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