Boston Training Week One Prep.
OK my friends. The reason you are talking to me is that you want to run a Boston Qualifier. Obviously this means running faster for farther than you can currently.
The basic training strategy that I use is that if you want to run faster, then you should practice running faster.
Why? For a number of reasons:
– First, repetitive speed and tempo training will make you faster by moving your threshold. You will be able to maintain a faster pace for a longer time. Whether this is V02Max or lactate threshold, I can’t really say but you will progressively increase your capacity to run at a faster pace for a longer time. Some physiological change will happen in your body in adaptation to the speedwork to enable this.
– Second, by running speed and tempo in a controlled environment you will burn in the mechanics and form required to run at that pace efficiently. This efficiency will allow you to maintain this pace and form for a longer time.
– Third, by spending time at and beyond your threshold you will physically and mentally adapt to running in discomfort. Eventually it will not be uncomfortable as your body and mind adapts.
What? The program consists of 3 main workouts per week.
– Speed at Goal Pace minus 1 minute per mile.
– Tempo at Goal Pace minus 30 seconds per mile.
– Long at Goal pace plus 15 seconds per mile.
The speed and tempo should be done on a 400 meter track. The workouts will consist of 1600 meter repeats or intervals.
Preparation.
- Get a pair of fast shoes for the track. They should be light and neutral with a non-aggressive tread. (think track shoes) Your mechanics on the track will be different and you don’t want to wear overly-structured trainers. (examples: Saucony Shadow 6000, Brooks Launch, NB 900series, etc.)
- Get your mileage up to at least 20 miles a week. (4 days at 5+ miles per day)
- Find a track that you can work out on.
- Buy some playground chalk
- Get a bulk purchase of your favorite sports drink and energy bar/gel.
- Stretch every day, Achilles, calves, hamstring, hips, quads – hold for 1 minute each after you warm up.
Choice to be made. I have successfully completed this plan running 7 days a week, 6 days a week and 5 days a week. I have also successfully completed this plan on 4 running workouts and 2 swims.
These 3 core workouts will be done in 3-week waves of easy-medium-hard.
I choose 1600’s and the track because this keeps it really simple.
I also believe in over-mileage on the long run, especially if you are running less than 6 days a week. I have done up to 2 X 26 to qualify.
I believe a 2-week taper is just as good as a 3-week taper.
I believe is substituting races for long runs.
Chris,