switching from marathon to short-race training

switching from marathon to short-race training

Post by Chris Smit » Thu, 13 Dec 2001 07:05:36


After I recover from the upcoming Feb. 17 marathon in my hometown, New
Orleans, I am going to try and force myself to pursue a modified running
regimen as a break for a few months before ramping up mileage again
toward marathons in Fall 2002. Not that I'm tired of marathon-style
training and long runs, in fact I continue to enjoy them, but am trying
to be smart about avoiding burnout and thought I might test the various
theories I've read about seasonal training. What would be the most basic
changes to make in my training to run my best at 10K and even 5K
distances? It's been many years since I raced like that, and the only
10K I ran this year was used as a race-environment training run for my
MCM preparation. I have literally no idea how fast I can run at shorter
distances, since even my up-tempo runs are always geared to leaving
something in the tank, not to mention avoiding injuries. Advice?

Chris

 
 
 

switching from marathon to short-race training

Post by Chris Smit » Thu, 13 Dec 2001 07:10:43

I should have added that my training now consists of 35+ mile weeks
typically with long runs in the 15 to 20 mile range, and I run 5 or 6 days a
week, the weekday runs being 4 or 5 miles, sometimes one shorter one
sometimes one Wednesday 8 miler.....not doing any "speed" work really, the
fastest I run on those shorter runs is about an 8:30 per minute average, and
my LSD rate is 10:30 to 11:00 minute pace per mile. Back in the summer in my
marathon program I did several weeks of early 1/4 mile repeats to get the
legs turning over faster, but nothing I'd call fast since then. My only 10K
this year was in 51:50, had plenty of gas left at the end and realistically
felt I could have run 48 even then. That would be my goal right now.
Quote:

> After I recover from the upcoming Feb. 17 marathon in my hometown, New
> Orleans, I am going to try and force myself to pursue a modified running
> regimen as a break for a few months before ramping up mileage again
> toward marathons in Fall 2002. Not that I'm tired of marathon-style
> training and long runs, in fact I continue to enjoy them, but am trying
> to be smart about avoiding burnout and thought I might test the various
> theories I've read about seasonal training. What would be the most basic
> changes to make in my training to run my best at 10K and even 5K
> distances? It's been many years since I raced like that, and the only
> 10K I ran this year was used as a race-environment training run for my
> MCM preparation. I have literally no idea how fast I can run at shorter
> distances, since even my up-tempo runs are always geared to leaving
> something in the tank, not to mention avoiding injuries. Advice?

> Chris


 
 
 

switching from marathon to short-race training

Post by Jenn e f » Thu, 13 Dec 2001 23:56:42

Quote:
>Subject: Re: switching from marathon to short-race training

>I should have added that my training now consists of 35+ mile weeks
>typically with long runs in the 15 to 20 mile range,

And you describe this as marathon training?  It's not.

[snip]

Quote:
>My only 10K
>this year was in 51:50, had plenty of gas left at the end and realistically
>felt I could have run 48 even then. That would be my goal right now.

Then here is how to get there.  You are running your long runs too long and
your short runs too slow.  Shorten the long run; speed up the short one.

The week:
M  -0-
T    6  (2 easy; 2 at sub 8:00 pace; 2 easy)
W  6   just run easy without the watch or, God forbid, HRM.
T   0
F   6  Visit the track.  2 easy then 2 miles of some sort of intervals (say
8x400s at 1:45 pace with 200 rest) then 2 easy.
S   6  Just run easy
S  10 Just run easy but throw in a fast closing mile or 2.

The rules:

--What's easy?  Easy is easy.  If it feels hard then it's not easy.
--When to run fast?  Run fast when you feel like it.
--Want to run faster at races?  Run more.  More miles = faster miles. Whoever
told you that the high mileage slows you down is ... er ... uninformed (it's a
euphemism for full of s***)  Remember, even Peter Snell ran marathons.
--Can't get motivated to run fast?  Race often.  Find those little club 5Ks and
jump in.
-----------------

Jennifer

 
 
 

switching from marathon to short-race training

Post by Chris Smit » Fri, 14 Dec 2001 00:04:28

Thanks for the 10K training advice, Jenn.
-chris
Quote:

> [snip]

> >My only 10K
> >this year was in 51:50, had plenty of gas left at the end and realistically
> >felt I could have run 48 even then. That would be my goal right now.

> Then here is how to get there.  You are running your long runs too long and
> your short runs too slow.  Shorten the long run; speed up the short one.

> The week:
> M  -0-
> T    6  (2 easy; 2 at sub 8:00 pace; 2 easy)
> W  6   just run easy without the watch or, God forbid, HRM.
> T   0
> F   6  Visit the track.  2 easy then 2 miles of some sort of intervals (say
> 8x400s at 1:45 pace with 200 rest) then 2 easy.
> S   6  Just run easy
> S  10 Just run easy but throw in a fast closing mile or 2.

 
 
 

switching from marathon to short-race training

Post by Doug Burk » Fri, 14 Dec 2001 07:50:19

I think Jenn hit the nail on the head. I went thru the same thing when I ran
the MCM in 2000 and wanted to back off to shorter distances. The one thing I
did a little different is that I ran a 13 miler about once a month. Maybe
just because the course was so pretty and one I rally enjoyed in the
marathon training. But in any event, it did break up the running a little.
Doug Burke
Quote:

> After I recover from the upcoming Feb. 17 marathon in my hometown, New
> Orleans, I am going to try and force myself to pursue a modified running
> regimen as a break for a few months before ramping up mileage again
> toward marathons in Fall 2002. Not that I'm tired of marathon-style
> training and long runs, in fact I continue to enjoy them, but am trying
> to be smart about avoiding burnout and thought I might test the various
> theories I've read about seasonal training. What would be the most basic
> changes to make in my training to run my best at 10K and even 5K
> distances? It's been many years since I raced like that, and the only
> 10K I ran this year was used as a race-environment training run for my
> MCM preparation. I have literally no idea how fast I can run at shorter
> distances, since even my up-tempo runs are always geared to leaving
> something in the tank, not to mention avoiding injuries. Advice?

> Chris