Training Programs: Your Map To Success

How many miles you have to run in order to finish a marathon? If your answer was a quick 26.2 miles, that’s not exactly correct. The reality is that most people who decide to run a marathon will run hundreds of miles before completing that marathon. The last 26.2 miles makes up a small percentage of the actual mileage in training that goes into completing that event.

Of all of the trainable aspects related to any sporting activity, endurance is the one that an athlete can affect more than any other. On day one, before any training begins, a runner may be able to run a 100 m sprint at 65-70% of his or her potential speed. This same runner on day one might only be able to run about a mile without stopping. However, after a period of months of training, it would certainly be reasonable for this person to run 26.2 miles. This would indicate a 2600% increase in endurance. Those same sort of gains in performance can simply not been made by any human being regarding speed. 

Distance running is for most people a lifestyle change that provides enormous benefits. In order to accomplish any goal in distance running, whether marathon half marathon or 10K, it takes a great deal of training and daily dedication. In order to achieve any goal, particularly one regarding a distance running event, it is critical to have a training program that can be followed consistently. In a sense, a training program is your roadmap to safely completing a given event. 

The goal of any training programs is to get you across the finish line in your desired time. If your goal is to simply complete a marathon, slowly and progressively increase your mileage at a very slow pace and you will eventually be able to run 26.2 miles. The problem with this strategy is that most marathons have cut-off times. This means that you not only need to complete the distance, but must do so within a specific time frame.  If you have a dream of qualifying for the Boston Marathon, this timeframe is much shorter. That means that you will need to train not only for endurance but also for relative speed.

Regardless of the specific training program that you choose, they all combine certain elements. The long run is a staple of distance running training programs.  The definition of a long run is relative. It simply must be long enough to stimulate an increase in endurance. 

This brings up a question that I get from beginning marathon hopefuls.  Why is it not just advantageous to go run 20 or 25 miles on a regular basis and just gradually try to increase speed?  There are both physical and mental reasons why this strategy will fail. First, the amount of muscle and tissue damage that occurs on very long runs is significant. Second, it is very difficult to increase speed while running very long distances. Basically speed and endurance are opposing strengths that cannot be built simultaneously. Third, the overreaching limits to maintaining a goal pace is in the brain. And the brain must be trained as well. 

When you run at a fast pace, particularly for long distances, there are very specific physiologic limiters in play. Your body can only store so much glycogen in its muscle. You also only so much fat burning capacity. Your body also has resistance to muscle damage as well as limitations mechanical inefficiency.  

When any of these specific physiologic limits become reached, your brain takes over. Chemical signals are sent to your brain when you are running low on muscle glycogen. Your brain also makes calculations on physiologic set points such as core body temperature and decreases output when your brain fears injury. Your brain is capable of picking up chemical signals related to muscle damage.   We know that these markers exist in your bloodstream and are actually the ones measured when you have a heart attack. When your brain notices an increase in temperature, or an uncomfortable level of chemical signals related to intense exercise or tissue damage, fatigue sets in, and your brain forces the body to slow down.

This does not mean that you cannot adjust each of these given tolerances that your brain will allow. Through training, your body can become used to a higher set-point of core temperature. Through specific speed work and training your body, your brain can become accustomed to higher levels of chemical markers and tissue damage without fear of injury and without forcing your muscles to shut down. This is why almost all training programs consist of base training/endurance phases, progression phases, and peak phases. 

There are five basic workouts that are put together in various combinations in order to comprise a training program.  The first is the long run.  This workout has one specific purpose and that is to get your body used to moving over ground for a very long distance.  The progression is very gradual and you should not do more than one long run per week.

The second workout is the quarter-mile repeat. A marathon runner will typically do anywhere from six to 16 repeats, with two minutes rest in between, during one session. The idea with these runs is that by only going one quarter mile at a time, your body gets used to moving at a very quick pace without taxing the lungs. The main focus is increasing the rate of turnover.

Tempo runs are another workout which are crucial to developing stamina.  These workouts are typically shorter in duration, maybe four to eight miles.  They’re also at a faster pace, typically anywhere from 20 to 45 seconds faster than your desired race pace. Tempo runs will make your race pace actually seem easier.  For a marathon runner, they will typically only lasts four to eight miles.

Recovery workouts are one of the elements that are least frequently utilized. They are also crucial. If you are putting in heavy miles there is no such thing as a recovery run. Running puts enormous stress on the legs. If you are running very low mileage, it is possible that running at a slow pace can serve a recovery function.  However, cycling is a much more efficient and effective recovery workout. A side benefit of cycling is that it breaks up the monotony of running. In a sense it will also provide you a mental break from training.

The fifth workout is a rest day and it is also often neglected.  Most training programs include at least one rest day per week.  The definition of a rest day means that you do not train. You do not go hiking, cycling, or perform manual labor. Think lazy. Rest means rest.

The following is a sample training schedule for a beginner half marathon. This schedule assumes that you already have running for a couple of months 2-3 miles a day at least 3 days per week. 

Wk Mon Tues Wed Thurs Fri Sat Sun Total mi 

1 2 mi easy Rest/XT 2-3 mi easy Rest/XT Rest/XT 3 mi long Rest 7-8 mi

2 2 mi easy Rest/XT 3 mi easy Rest/XT Rest/XT 3-4mi long Rest 8-9 mi

3 3 mi easy Rest/XT 3 mi easy Rest/XT Rest/XT 4 mi long  Rest   7 mi

4 3-4mi easy Rest/XT 3-4 mi easy Rest/XT  Rest/XT 4-5 mi long Rest 10-13mi

5 4 mi easy Rest/XT 4 mi tempo Rest/XT Rest/XT 5 mi long Rest 13 mi

6 4 mi easy Rest/XT 4 mi tempo Rest/XT Rest/XT 6 mi long Rest 14 mi

7 4 mi easy Rest/XT 4 mi tempo Rest/XT Rest/XT 7 mi long Rest 15 mi

8 4 mi easy Rest/XT 5 mi tempo Rest/XT Rest/XT 9 mi long Rest 18 mi

9 3 mi easy Rest/XT 6 mi tempo Rest/XT Rest/XT 11 mi long Rest 20 mi

10 3 mi easy Rest/XT 7 mi tempo Rest/XT Rest/XT 7 mi long Rest 17 mi

11 4 mi easy Rest/XT 8 mi tempo Rest/XT Rest/XT 12 mi long    Rest 24 mi

12 4 mi easy Rest/XT 9 mi tempo Rest/XT Rest/XT 8 mi long Rest 21 mi

13 4 mi easy Rest/XT 8 mi tempo Rest/XT Rest/XT 10 mi long Rest 22 mi

14 4 mi easy Rest/XT 8 mi tempo Rest/XT Rest/XT 13 mi long Rest 25 mi

15 3 mi easy Rest/XT 4 mi tempo Rest/XT Rest/XT 6 mi lo ng Rest 13 mi

16 3 mi easy Rest/XT 2 mi tempo Rest/XT Rest/XT Half MarathonRest 18.1 mi

Easy: means run at an easy pace.

Tempo: means run at a pace 20-45 seconds/mile faster than your goal race pace.

Long: runs should be run 1-2 minutes/mile slower than your goal race pace.

Rest/XT: means rest if you bad, cross train if you feel good.

Rest: Rest is best the day after your long run. 

Next is a sample training schedule for an advanced half marathon runner. This schedule assumes that you already have been running for at least a year, have already run at least one half marathon, currently run 4 days a week and can comfortably run 8 miles as long run.  

Wk Mon  Tues Wed Thurs Fri Sat Sun Total mi

1 4 mi easy XT 20 min 3 mi tempo 4 x 400 Rest/XT 3 mi long Rest 11 mi

2 4 mi easy XT 30 min 4 mi tempo 4 x 400 Rest/XT 3-4 mi long Rest 12-13 mi

3 4 mi easy XT 30 min 4 mi tempo 4 x 400 Rest/XT 4 mi long Rest 13 mi

4 4 mi easy XT 40 min 5 mi tempo 6 x 400 Rest/XT 4-5 mi long Rest 14-16 mil

5 5 mi easy XT 30 min 5 mi tempo 4 x 400 Rest/XT 5 mi long Rest 16 mi

6 5 mi easy XT 40 min 6 mi tempo 6 x 400 Rest/XT 6 mi long Rest 18 mi

7 5 mi easy XT 60 min 6 mi tempo 6 x 400 Rest/XT 7 mi long Rest 19 mi

8 5 mi easy XT 60 min 7 mi tempo 6 x 400 Rest/XT 9 mi long Rest 22 mi

9 5 mi easy XT 40 min 8 mi tempo 3 x 1600 Rest/XT 11 mi long Rest 26 mi

10 5 mi easy XT 45 min 6 mi tempo 6 x 400 Rest/XT 7 mi long Rest 19 mi

11 5 mi easy XT 45 min 8 mi tempo 3 x 1600 Rest/XT 12 mi long Rest 27 mi

12 5 mi easy XT 60 min 6 mi tempo 4 x 800 Rest/XT 8 mi long Rest 21 mi

13 5 mi easy XT 60 min 8 mi tempo 6 x 400 Rest/XT 10 mi long Rest 24 mi

14 5 mi easy XT 40 min 8 mi tempo 4 x 1600 Rest/XT 13 mi long Rest 28 mi

15 5 mi easy XT 30 min 5 mi tempo 3 x 800 Rest/XT 6 mi long Rest 18 mi

16 3 mi easy XT 20 min 3 mi tempo Rest Rest Half Marathon Rest 19.1 mi

Easy: means run at an easy pace.

Tempo: means run at a pace 20-45 seconds/mile faster than your goal race pace.

Long: runs should be run 1-2 minutes/mile slower than your goal race pace.

Rest/XT: means rest if you bad, cross train if you feel good.

6 x 400: (Quarter mile repeats) means six separate 400 yard runs 

with 2 minutes rest in between.

Rest: Rest is best the day after your long run. 

Notice that both training schedules include a great deal of rest. There are also weeks where mileage ramps up, then decreases slightly before ramping up again. The difference between the beginner and advanced versions are the quarter mile repeats. Repeats are a great way to increase speed.  They are also a great way to get injured if you have not been running for a year or so. Proceed with caution. The beginner program includes much more rest and less speed work to emphasize the fact that building raw endurance is the primary aim to making sure you can go the distance on race day.

There are virtually thousands of different variations on the themes that we have created here. You can find many different training schedules in books, running magazines and online. The key to finding a race program that works for you is to make sure that the person who designed it shares the same philosophy as you. Some trainers think that you should run the entire race without any rest at all.  Others think that it is a good strategy to walk through the water stations only. There are still other proponents of walk, run programs where you may run four miles and walk one mile throughout the race. 

Regardless of which type of program you choose, sticking to the training s the most important step you can take to making sure that you can have a successful event come race day.

Dr. Christopher Segler is an Ironman Triathlete and award winning foot and ankle surgeon with a podiatry sports medicine practice in Chattanooga. He specializes in running injury prevention, sports medicine and surgical treatment of elite athletes. You can learn more about common causes of foot pain while running as well as sign up for a FREE monthly newsletter with tips to increase your running speed and efficiency at http:www.AnkleCenter.com or http://www.MyRunningDoc.com

Training With a Heart Rate Monitor...How To Get Results

Your capacity for exercise and endurance is limited by the rate at which you can deliver oxygen to your muscles. Although training does condition your muscles to move you over the road at a faster rate and longer distances, it is the condition of the heart that needs the most attention for longevity and continual gains. Just as you monitor your run times to gauge overall performance, it makes sense that any endurance athlete would want to monitor and hopefully train the primary pump that runs the whole system.

Heart rate monitors were created to observe, measure, and record the heart rate. With a heart rate monitor an athlete can easily track progress in training the cardiovascular system to efficiently deliver oxygen to her muscles as she runs.  The simple act of measuring something will almost always improve its outcome.

There are three basic goals runners seem to shoot for 1) running at a faster pace over a given distance, 2) running a longer distance while maintaining a certain pace, 3) increasing fitness to be healthier and hopefully live longer. Increasing the efficiency of your heart can help all three.

There was a time when a heart rate monitor was perceived as a highly advanced gizmo reserved for the pros. Today at road races all over the world, they are as common as a wristwatch. In many cases, they are one and the same. Most heart rate monitors combine the features of a wrist watch, stop watch, etc. with a chest strap that records data from the heart and transmits it wirelessly to the wrist where you can get real time feedback about your heart rate. 

In training you should think of your heart rate monitor as the tachometer in your car. You need to know what the normal idle speed rpm is (Resting Heart Rate (RHR)) as well as the redline rpm (Maximum Heart Rate (MHR)). Once you know the numbers, you can watch the tachometer, make sure you aren’t just idling, but be sure not to redline either. 

Your MHR (redline) is basically fixed and will decrease about 1 beat per minute per year. You can figure out what that is today by testing the motor. Keep in mind that this should never ever be attempted without consulting your primary care doctor or cardiologist first! This is not a joke. You can die of a heart attack if you have a heart condition attempting to run your heart rate up during the MHR test.

Once your doctor gives you the “okey dokey” put on your heart rate monitor and find a hill 200-300 meters long. Warm up with some easy jogging. To find your MHR, sprint up the hill and jog down. This is an all out effort up the hill.  The only rest you get is the slow log back down the hill. Complete six laps up and down. The highest number you generate is your MHR. 

Next you need to figure out your RHR (idle speed). This is an indicator of your fitness and it will decrease over time as your develop a higher level of fitness. If you are a 400 pound couch pilot who’s idea of exercise is wrestling a bag of pork rinds from the clutches of your spouse, your RHR may be 100. If you are Lance Armstrong, it may closer to 30.  Most well conditioned runners are somewhere in the 50’s or 60’s.

You figure out your RHR number by putting on your heart rate monitor before you get out of bed. Just lay there and rest for two or three minutes and record the lowest value. Try it on several consecutive days. Stress, illness, dehydration and caffeine can all artificially elevate your RHR. 

Once you have those two numbers you can figure out your training zones. Most heart rate monitors come with a chart to help you figure this out. There are many online calculators as well. If you are old school, you can do the math:  ((MHR-RHR) x Percent level) + RHR = BPM. For aerobic (increasing distance) training stay in the 70-80% range. For hard workouts stay in the 80-90% range.

Now you can go train! As you watch your heart rate monitor you can adjust speed, effort and energy output. Hard days (such as intervals and tempo runs) should be at about 85% of your MHR. The hard training days have the most effect on training your heart to pump harder and more efficiently, eventually leading to reductions in your RHR. This is where tempo runs and intervals come in. Just don’t do hard days back to back. 

If you figure out your training zones and make an effort to stay within them, you will improve. When your RHR starts to go down, you will feel it. You will be able to run the same distance with less effort. You will be able to cover the same distance in less time. This is because of the increased efficiency of the heart. It simply improves with exercise and gets worse with disuse. Elite runners have hearts than can pump more blood with each contraction. Because it moves more blood with each contraction, it has to contract less often to pump the same amount of blood through the system.  That is why their heart rate might be in the low 30’s while sitting still.

The type of monitor you choose is as personal as running shoes. Pick the features that will help you train. They range widely in features and price. You can get one for way less than $100 but you can also spend several hundred dollars if you choose. I train with one that also includes a GPS unit and a cadence sensor. This way I can track not only my heart rate, but also my pace, terrain or even cadence (if on the bike). The only thing it doesn’t record is temperature and humidity. Keep in mind that your heart rate is affected by temperature, humidity, stress, exhaustion and other environmental factors. Don’t freak out if it seems a little off when training conditions change. 

One other limitation of heart rate monitors is that they can have a slight delay. This means that during a long run, if you pass over a hill, the rate may continue to go up for a short time after the hill is done. This isn’t really a delay in the device, it is just your heart trying to catch up with the effort. 

Having said that, heart rate monitors are an extremely valuable training tool. Not only will one allow you to train more effectively by staying within the appropriate training zones, but it will also allow you to document progress. Because endurance sports take so much time and commitment, any clear evidence of progress can provide additional motivation to put your running shoes on and head out the door the next morning. 

Dr. Christopher Segler is an Ironman Finisher and award winning foot and ankle surgeon specializing in elite athletes. His Bay Area Sports Medicine Podiatry practice offers house calls in San Francisco, Marin and the East Bay. To learn more about Achilles tendonitis, runner’s heel pain, stress fractures, bunions and other common causes of foot pain, you can register for a FREE membership and copy of his monthly newsletter “Finisher’s Circle” by visiting http://www.AnkleCenter.com or www.MyRunningDoc.com.

Dean Karnazes in Second at Sahara

Last month Dean Karnazes finished in 2nd place at the Sarah Race in Egypt. The Saharah Race is a 250K race across the largest non-polar desert on Earth. His time was 30 hours 13 minutes and 9 seconds. He was only about 3 hours behind Ryan Sandes; a South African who is 20 years younger. 

Paul Liebenberg (another South African) and Karnazes are competing to be the first to finish all 4 legs of the series in one year.  The series a part of a 4 race desert series including events in Chile, China, Egypt and Antarctica.

The final leg called  "The Last Desert" will be a 250K race across the Antarctic peninsula. It starts on November 24, 2008, just about a month after the event in Egypt.

I am guessing that it will seem cold compared to the Sahara.  

Go Dean, Go... And don't forget your mittens!

No Show for Ironman Florida

As I write this, I should be covered in salt, draped in mylar and wearing a finisher medal for Ironman Florida. I should be eating pizza and watching other's dreams realized, crossing the line, a year of effort paid off. 

Instead, I blog. 

Due to a remarkable culmination of commitments (both business and family) I decided at the last minute to skip the event. As soon as I had decided to do that, my wife pointed out that "MyRunningDoc" would not have approved of anyone showing up for that race given the preponderance of stress and massive shortage of expendable energy available. So I find some small consolation in the knowledge that I made a difficult but healthy decision; one which I would have supported any patient in making.  I am already registered for Ironman Louisville 2009, and if the stars align just right, I just might find a spot for Ironman Florida 2009 as well. 

For all of you who did participate today...I hope it was all you dreamed of!  See you next year.