Fitting in the Slow Runs?

[SkiMonday]

The general advice seems to be that most (75%?) runs should be at a slow (conversational) pace. I'm currently following what seems to be a standard weekly pattern of one short fast run, one at medium distance, medium pace and one long run making a total of 45k/week. None of this counts as slow/recovery because it's either too fast or too long.

Having been running for nine months now, I think it's OK to start running on consecutive days (with one rest day a week). If my recovery runs are 10k (which seems like a reasonable upper limit), that means I can fit in 30k of recovery running per week. However, for that to be 75% of my running, I would need to be doing 135k/week (and it would have to be so long, that it wouldn't count as recovery anyway).

Even if I base it on time instead of distance, I would have to spend around 13 hours/week on recovery.

Either way, it just doesn't fit. Have I missed something?

[SlowLoris]

The long slow run is not a recovery run. It’s building endurance.

Personally I wouldn’t jump from three runs a week straight to six. Your body takes time to adapt, whether it’s a change of exercise intensity/duration or most other things.

Up to you though.

[SkiMonday Ultramarathon in reply to SlowLoris]

Thanks SL, and good point! I'm going to have to rethink my strategy.

[roseabi Ultramarathon]

Yes, it is generally suggested that around 80% of your runs should be at easy effort - the remaining 20% at moderate to high intensity. I would suggest that you recover by not running at all - recovery runs are really for elite athletes. I'm not saying that you can't aspire to that, but I agree with SlowLoris that you should build up to it. So more than one day off a week is probably best at the moment.

Here is an example of how to work out a schedule (46K):

1. 20K at easy effort (long slow run)

2. 8K easy effort (I'd take this as a day off and have a walk instead!)

3. 5K moderate intensity ("comfortably hard" effort)

4. Off

5. 1K easy effort, 3K hard effort, 1K easy effort (3K section could be intervals)

6. 8K easy effort

7. Off

That gives you 8K of moderate/hard effort, which is about 17% of the total runs.

However if I were you I'd cut one of the easy runs and have an extra day off!

[SkiMonday Ultramarathon in reply to roseabi]

Hi Abi, thanks and point taken! I really need to consider what level of runner some of these web sites are aimed at. I'm thinking of dropping back to three days of running and maybe three walking. I need to do some re-planning!

Maybe my best approach for the HM is to walk up the hills and run the rest. That would give me some recovery time and should easily best my power walking time from last year.

For the marathon in November, I've just done 20 miles in 3:40 so, if I can hang on to that pace for another 6 miles (?!!!), I should be able to comfortably finish within the 6:30 cutoff time.

[roseabi Ultramarathon in reply to SkiMonday]

I think you are a strong runner, you have shown us that you have speed, and 3:40 for 20 miles is very good! Don't discount the more difficult regime, just build up to it 😊

Walking up the hills may be a good strategy, depends how steep they are! As for the extra 6 miles for the marathon, there's only one way to find out 😊😊😊

[SkiMonday Ultramarathon in reply to roseabi]

Thanks. I think the three (mostly) easy runs a week approach is my best way to prepare for my upcoming events. I must remember that my main priority is to remain active to keep the diabetes away. Going for pace / events is just a way of remaining focused.

[roseabi Ultramarathon in reply to SkiMonday]

Fair enough! I like 3 runs a week meself 😊

We're all here to cheer you on xxx

[SkiMonday Ultramarathon in reply to roseabi]

Thanks, I'll need it!

[Tasha99 Marathon]

Recovery runs are short runs after a hard run. You’re talking about easy runs. Definitely don’t run six days! 4 I’d say is max.

[SkiMonday Ultramarathon in reply to Tasha99]

Thanks Tasha, I'm planning on dropping back to three.

[Ripcurlrana71 Half Marathon 10 Miles]

I graduated last May and have stuck to 3 runs a week. I’d say it takes a year or so to build your running fitness.

I’ve started to run 4 x week since June when I started my HM training. Most of my runs are easy conversational pace. Your mileage seems high in my opinion. I’m running ave 30k per week on this training plan.

I’d agree with others that 6 seems a lot and you need to build in rest/recovery days to ensure you stay injury free. The easy runs also help with this.

**Recovery runs and easy runs are different.**

Of course it’s up to you at the end of the day - but do take it easy. Don’t push ahead too much too soon. 😊

[SkiMonday Ultramarathon in reply to Ripcurlrana71]

Wise words! Seems I got this whole easy / recovery run thing all wrong. I'm planning to drop back to three runs a week and making them (mostly) easy. Thanks!

[Ripcurlrana71 Half Marathon 10 Miles in reply to SkiMonday]

I’d alternate between a speed and hills session each week. A tempo 5k and then a slow paced run 8k+

Happy running! 😁

*just saw you are training for a marathon! Ignore my advice on which runs to do and follow a plan - good luck! *

[SkiMonday Ultramarathon in reply to Ripcurlrana71]

Hi Alka. Half or marathon, I still think it's a case of avoiding overdoing things so I'm going to cut back to three runs a week. I'm probably pushing it by booking a marathon one month after my first half! It's going to be tricky but, with the right training I think I can do it.

[Hidden]

What are you training for Ski? Half Marathon? Marathon? There's loads of plans on the internet. A 10k run isn't a recovery run, a recovery run would be something like 2 to 3 miles, but I wouldn't even be thinking about them yet. I think a day off or strength training/ cross training would be far more beneficial. I wouldn't go past 4 runs a week yet, just my advice.

[SkiMonday Ultramarathon]

Hi CL. I'm training for both! Browsing around for some training ideas for my HM, I came across the StrengthRunning site which suggests 15 to 20 miles for HM. I now realise that it's aimed at more experienced runners but I'm now up to a 20 mile long run. Since I've been running training distances suitable for a marathon, I decided to enter one.

My HM is at the end of September and my marathon at the beginning of November.

Following the advice on here, I'm planning to cut back to three runs a week, most of them short & slow (but I think I need to include the occasional 30k or so in preparation for the marathon!)

[Hidden in reply to SkiMonday]

Sounds good! Gosh! The thought of 30k just sends my legs to jelly. Good luck with it. 😁

[SkiMonday Ultramarathon in reply to Hidden]

Cheers! One thing I've noticed is that I run to distance so, if I head out to do a 5k, it feels like I can't go any further after 5k. I've heard lots of people say "I've just run x miles and there's no way I could do any more" but I think that's the effect I described. Obviously, it's important to build up gradually but that's something else.