Novice Thoughts on the order of weekly training.

[Tbae]

I know we are on here to enjoy our running and the forum and I certainly do.👍

I am not sure what the thinking is on the order and types of runs and how each compliments each other on reflection.🤔

But I am sure the knowledge, experience and thinking is on this forum and I have no doubt backed up with links to other information sources.

I have not attempted to follow up anything, but I have began thinking is there a natural order, not one size fits all, but a complimentary efficient medically sound reason and benefits with good returns.

Here are my unscientific, ignorance is bliss,beliefs on some sort of order and the new shoots of why.

These are probably ramblings, no worries, important for me, are there benefits to be had and if so what are they.Either way, some or none, it is a win,win.👍

It is natural that after so many light bulb moments you look for more.🤔

Three runs per week.🤔Yes for a long time for new runners.Not months.Bit more.🤔

Oh, the runs,🤔

All have different purposes and the total are subjected to guidance rules.

If I begin with the shorter distance run and also time and use it logically as a high exertion activity,speed intervals with magically many options, of course it adapts my body to run faster but does it also prepare my body to adapt to the additional demands for distance.🤔

So one down, next run an easy run 5k , no problem , kms in the legs, do I need to do more🤔.My thought here is the 20/80 rule, say, yes maybe if I want to maintain a ratio balance of hard/easy for each week.

A further scheduling complication is also introduced if you apply the guidance rule of no consequitive hard runs.I attempted to try and maximise the repair days between Day5 and DayI, new week. Eg.🤔 to accommodate the advice.

Now here comes the other contradiction/ quandary 3rd run long easy.🤔

But really is that a correct description,

Not on the basis that distance running demands more from our bodies than any other running activity.🤔

If this is true, then the best fit in a week ,or given period of days, for two hard runs a week and one easy, and maximise the time between hard- easy-hard.Actually maximising the repair time between Hard-Hard runs. I am fortunate,total flexibility.

I am thinking of sticking with the natural weekly cycle, and starting an ✅early morning run1,day1, hard intervals, 😅💪 Borg 9/10

✅evening run2,day3,easy maybe longer recovery run, 🤔😴Borg 5/6

✅ morning Run, day5, long hard run with almost 3 days revovery until the next day1, and short hard interval session.😅💪 Borg 7/8.

I think there is a connection between adapting our bodies to run faster and that improvement is what ultimately compliments and adapts our bodies to cope with the greater demands of distance running.🤔

I am not sure that we need to put ourselves completely in a pigeon hole,

Bolt or Farah, eg.,etc.,

As a complete novice,

My beliefs are,

💥To run faster, you first have to run fast.

💥This improvement in pace and working at higher exertion levels, prepares our body and adapts it to cope with the higher demands of distance running.🤔

💥This leaves building stamina, just like eating cake.Put the miles in your legs,at any pace,just do it, believe that you can run all day at your happy pace, because you will and you can,providing you can feed and hydrate on the move,and also accept that a proven demonstration, with a good running form it is kinder on your body than brisk walking.

I am looking to learn.

Sorry went off on one.

But this stuff is hallowed ground.

I just needed to get that off my chest.

Somehow I believe that our bodies are so clever at perfecting our routines, they can keep us locked in, so sensibly, apply the rules, retain a low risk strategy, but sensibly push your inherent natural, pace potential which will translate into your distance capability and enjoyment also.🤔

You are asking your body and preparing it during short sprint stuff to enable it to perform at a good/ improved efficiency at distance.

I am sort of aware that heart rate, zones, Vo2 max and very medically clever stuff ,etc, are there and support, so can anyone put that simply, what is going on, in the context that I have rambled on about. 🤔

Sorry if this has been raised before. 🤔

Thank you in advance for any direction offered.💥🏃‍♀️🏃‍♂️💥

[JennyH10]

Hi Tbae.

I think I have found a routine for the plan that works for me. My running days are flexible but as a rule I do;

Run 1 = short, with fast intervals (hard run) this week was 3.5k

Run 2 = increase distance but keep slow and comfortable conversational pace (easy run) this week (this morning actually) was 7k

Run 3 = 5k at a decent tempo (easy run)

I think this fits as close as I can get with the 20% hard/ 80% easy advice but I’m definitely still putting in effort with the easy runs. I find after a faster run 1 I’m ready for a slow and steady longer run 2 and after a long run 2 I’m ready for a comfortable 5k run 3.

[Tbae in reply to JennyH10]

Thanks Jenny that is simple and sounds a good plan.

Perhaps I am overthinking it and trying to justify reasons for pursuing 5k &10K pace before translating into distance.🙈😂

Hope all good with you.💥🏃‍♀️💥

[JennyH10 in reply to Tbae]

I decided to focus on distance first rather than speed, didn’t want to push myself too much as I’m still very much a novice and a snail 🐌!

All good here thanks apart from the heat, hope all is good with you too.

[Tbae in reply to JennyH10]

Oh yes me also, lol. elusions of being a boy racer on foot.🤔😂

Oh yes we are all uniquely different with different needs.

Like your positive resolute decision making.🌟👍👏👏

I have had 2nd thoughts.🙈

When you think your time is limited, you just start to look for magic.

Running is certainly magic.

💥🏃‍♀️🏃‍♂️💥

[JennyH10 in reply to Tbae]

It sure is !

[sallenson Graduate10 in reply to JennyH10]

Sounds pretty darn sensible to me. Especially since that's where I'd got with my thinking. I might use the middle 5K run to do the Stamina podcast, but defo short run = intervals/hills and the Long Run is the Long Run