to either run long and fast or run long and slow. Yes, I know that they are not the same, but what works for one runner may not work for another. So it’s best to try one method for a while…if you don’t see results, try the other.
The endurance program based on long, hard runs has been popularized the last several years by marathon world record holder Khalid Khannouchi. Khannouchi does ferocious long runs-so fast and sustained that he gets nervous for several days before them.
What you should do: On your long runs, pick up the pace for the last 25 percent of the distance. Gradually accelerate to your race goal pace, or even your tempo-run pace. You don’t have to attack your long run the way Khannouchi does, and you shouldn’t collapse when you finish. But you should run hard enough at the end to accustom your body to the late-race fatigue of a long race.
The other approach is to focus on consistent, easy-paced training runs that help build endurance without getting hurt every couple of months.
This technique emphasizes “effort-based training,” and keeping the effort modest (at 80 percent of the speed you could race the same distance) most of the time.
What you should do: Do most of your runs at 80 percent of the speed you could race the same distance. So, if you can race 10 miles at 7:30 pace, you should do your 10-mile training runs at 9:23. To convert a race pace to an 80-percent training pace, multiply the race pace by 1.25.
During my training for the race this Sunday, I’ve applied the long and fast approach. I’ve been running at the pace that I hope to run during the race. Although, I’m about half-way through reading “The Triathlete’s Training Bible”, and I can tell you that I will have some slower runs in my future!
45 minutes of spin at the gym – lots of intervals and speed with a few short hills mixed in
45 minutes of weights (chest, triceps and abs)