Quality
over quantity. Intensity over volume. Strength training over easy runs. Run
less but race faster. These are principles of a new training philosophy inspired
by findings that triathlon athletes get injured less than runners. Biking and
swimming are integral part of triathlon training and provide athletes with
systemic cross-training. Could runners follow a similar training regimen
by doing more cross-training, run less and still
achieve their personal best?
A growing number of coaches believe so by allocating substantial amount of time for strength workouts as part of their training plans. One such training program
calls for only 3 quality runs plus 2 cross-training
workouts per week:
- Run 1. Speed work intervals at 5k pace (improve cardio)
- Run 2. Tempo run at target race pace (improve lactate-threshold)
- Run 3. Long run at fast pace of only 30s per km slower than a race pace (improve endurance)
- XT 1 and 2. Aerobic cross-training workouts (non-weight-bearing) that improve endurance but are "easy" on legs (swimming, rowing and biking are great, stair-master is not)
Despite
only three runs per week, this program is not necessary easy. Intervals, tempo
runs and long runs at relatively fast pace are hard workouts. As many of you
know, I have always evangelized the importance to hop on the treadmill and do
those very unpleasant tempo-runs as a necessary price of admission to Boston or
New York Marathon. However, tempo runs are hard and require substantial time
for proper recovery. To reduce a risk of injury or over-training, the new
training philosophy proposes to do this recovery in the gym not on the road. As
someone who almost always deals with a running injury, I find the promise
of running faster and train “safer” as very appealing. Even now writing this
blog, I can’t stop worrying about my sore left knee after the last week’s hard
session on the treadmill. Is it time to take a week off and do a spinning class or hit the pool?
Run Less, Race Strong
RPB
