13 replies to this topic

[Road]

Hello All,

I have previously completed 1 half marathon 20 years ago, and I am registered for the Blackmores Half Marathon in September.

I have always trained as if I was on race day, every time I run, I aim to set a fast pace.

This style of training has got me through numerous runs in the past, but obviously is not the desired method of most.

All the training schedules, by those a lot more qualified and experienced than myself, rarely have training days at race pace.

Does anyone think it is possible to sustain race pace training 3-4 days a week, all year round, without injury occurring? or should I change my training methods immediately.

[maryclaire]

change your training methods immediately

I can't see how anyone could possibly run every run at 100% effort. Not even the elites run their training runs at race pace. When the top runners run hard, you barely see them as they zip past. but when they run "easy" then you'd think they're out for a gentle jog (which they are). The prevailing wisdom for anyone wanting to do any more than just "jogging" (ie. you want to improve your times/distances) is that about 80% of your running shoudl be "easy" and only 20% (if that) above easy. Even the "hard" sessions are at about 80% effort level. Save the 100% for your races when you really need it. If you train consistently between now and the event and allow for an adequate taper, then you should be well prepared for the race in September.

If you want to read the science behind this, read "Lore of Running" - which has a good section on the theory that every runner has only a finite number of "race efforts" in them over their running lifetime. Don't waste these on your local jogging track.

Good luck - and here's hoping you have many more 1/2 marathon races in you to come!

edit: oops - I didn't see that this is your 1st post. How rude of me not to firstly welcome you to CR. WELCOME, Road!

Edited by maryclaire, 19 April 2009 - 08:15 PM.

[HillsAths1]

Hi Road as indicated it is not best to do all of your running at 100%. This can lead to injury as you are not allowing your body time to recover inbetween runs, when you are on the red line all the time, there is a chance of a build up of Lactic etc, which can cause problems.

I suggest getting into a group where you train with others who have similar goals, perhaps find a coach who has similar athletes to you.

If you need, post again and I am sure you will get responses for suitable groups and coaches.

[Road]

maryclaire, on Apr 19 2009, 08:13 PM, said:

change your training methods immediately

I can't see how anyone could possibly run every run at 100% effort. Not even the elites run their training runs at race pace. When the top runners run hard, you barely see them as they zip past. but when they run "easy" then you'd think they're out for a gentle jog (which they are). The prevailing wisdom for anyone wanting to do any more than just "jogging" (ie. you want to improve your times/distances) is that about 80% of your running shoudl be "easy" and only 20% (if that) above easy. Even the "hard" sessions are at about 80% effort level. Save the 100% for your races when you really need it. If you train consistently between now and the event and allow for an adequate taper, then you should be well prepared for the race in September.

If you want to read the science behind this, read "Lore of Running" - which has a good section on the theory that every runner has only a finite number of "race efforts" in them over their running lifetime. Don't waste these on your local jogging track.

Good luck - and here's hoping you have many more 1/2 marathon races in you to come!

edit: oops - I didn't see that this is your 1st post. How rude of me not to firstly welcome you to CR. WELCOME, Road!

[Bellthorpe]

Road, on Apr 19 2009, 03:26 PM, said:

Does anyone think it is possible to sustain race pace training 3-4 days a week, all year round, without injury occurring? or should I change my training methods immediately.

No.

Yes.

[Road]

I have taken the advice given.

I knew it would be the advice given after viewing the training guides on the Cool Running site.

I have learnt some valuable lessons already.

Hopefully if all goes well, I will be seeking advice on a marathon attempt.

[RodN]

Hi Road,

I also find running at a fast pace hard to resist, it's just so much fun but cannot back it up day in day out for the k's I need for half marathons. I remember seeing that Craig Motram had weekly time trials at varying distances. Only once a week though and also not sure if "time trial" is full race pace.

[Road]

Hello All,

I have taken the advise to train at a slower pace, I roughly run 5 min / km when at race pace.

What would be the recommended pace I slow to for training on the easy days? Is the some type of theory?

I have been doing 6 min per km the past week for the easy days.

[FrankieP]

Hi Road, welcome to CR! Here is a link to a good running calculator, type in your current (or goal) time for a certain event and it'll spit out suitable training paces for a variety of training goals, ie. sprint work, tempo runs, easy runs, etc. Also it'll give you predicted times for other event lengths on the basis that these reflect your potential should you train specifically for those events.

http://www.mcmillanr...gcalculator.htm

[blair]

You might want to look at Smartcoach which will do a program for you telling you exactly what pace each run should be. The only problem is that it's in miles rather than kms.

[Road]

Thanks for the great feed back, the training calcutors will be a great help.

I am finding training more enjoyable already.

Thanks to all.

[FrankieP]

I'll bet as well as enjoyable that your training is a lot more comfortable! Sod [effectively] doing a race each session..!

[Road]

The training as Frankie stated is a lot more comfortable as well as enjoyable.

I always felt on the edge of disaster pushing myself day in and out.

The motivation to train is also easier, knowing I don't have to be at the peak of my powers every time I hit the road.

Wish I got onto cool running much earlier.

What a help it has been in just a fortnight.

Thanks to all the feedback.

[Long Arms]

I agree with Frankie. The McMillan running calculator is incredibly accurate and will be a wonderful guide for your future running.