I've been thinking about a possible different approach to training, given my current pace and how many acutal hours I spend running.
Now if you look at any basic training program, you'll likely see something like "5 miles easy." Whatever you want to call this workout, junk miles, recovery run, whatever, the intention is for an easy day to run from anywhere from 30-60 minutes at an easy, conversational pace. Now for your average 10 minute miler, you're talking 50 minutes to do this workout. Just about right, huh? But for me, I'm well over an hour on this workout. I think this is way too long for an easy recovery run.
So, what's the answer? How can I normalize a published training program to fit my slower pace? What if transform the program from distance to time? Then, instead of doing the 1 hour plus run, I just run easy for 50 minutes. And since my effort at 14:00 pace should be the same as the 10 minute miler, we're in effect getting the exact same workout.
So, a sample workout week with targeted distances would be:
The same workout by time would be:
Of course, if you're training for a marathon, your long run would need to stay the same. After all, you're still going to have to get used to being on your feet for the duration of the race, even at your slower pace.
Anyway, I've been thinking that this approach is sort of an equalizer for folks like me who see training programs with weekly mileage int the 30's, 40's, and even 50's. Even at my pace, this makes even an intermediate program manageable for us speed challenged.