B2B

Back to basics. I have heard from a few of you that you’d like to hear more about the zone between starting running and the more complex aspects of training (fartleks, splits, PR, coaches and carb loads.)

Assuming a runner who runs at least twice a week and may race a 3.1 mile or more run in their future or maybe just wants to add more to the fun.

Run 3x a week (maybe 4)

Make one a long run each week.

Long runs - build up to about 40 minutes training for a 5K, 60 minutes for a 10K, 90 minutes for a half marathon, and two hours (or more) for a marathon. Add 10% each week until you get to these levels if this is not your “base.”

Other runs - Start out slow and don’t go all out. Run about half to 2/3 of your long run distance.

If the above is working, speed up on a non-long run in this way: pick a segment you can repeat that is 10 - 20 houses. Pick up the pace so you can steadily keep running at the end. Jog back until you’re at the original effort level and hit the segment a few more times in a run (3-6).

Also, talk running talk. Familiarize yourself with kilometers, pick a favorite shoe brand, have some go-to stretches, tell non-runners about some ache, brag about making it to the water stop (or two); it’s what we do.

Enjoy!

Craig