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Runner's Training Tips: Tempo Run...Interval Workout...Regular Run...help?

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    jaclight91

    I'm sorry for all the posts with questions and whatnot, but I've recently discovered that running is a new passion for me, and I want to make competitive running a part of my life, not only for the health benefits but I'm ultra competitive. :)

     

    Lately, all I've been doing is the same mileage at a "hard" pace for me...which is about 8 min/mile. Now, from reading and research, I think that would be categorized as a tempo run..? My question here is: how often should I incorporate tempo runs? Because from what I've been reading, my "regular runs" should be at a much easier pace, not only for weight loss/health benefits but for training as well. And, if I do incorporate tempo runs, about how many miles? Should the mileage be a challenge, or a distance that I know I can hit?

     

    Also, any good interval workout tips? I don't really have access to a track, at least not dependable, so I'd be running them on asphalt. Also, how often should I do them per week?

     

    I know my long runs should be at an easy-easier pace, but my regular runs...should they be slightly easier/harder? And about how long of a distance? A challenge or about in the middle?(Who would've thought that running would take so much thinking?)

     

    I'm really sorry for all the new discussions with questions and whatnot...I just have noticed that this forum is very supportive, and no one in my family really works out, and those that do aren't as enthralled with the idea of half-marathons. :) So, yeah, I figure the best place to have my running questions answered is from those who run/race regularly. Thanks for your help!

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    RunningKnows
    Sounds like your tempo runs are at the right pace.... it should feel "hard but doable", at least for a pretty substantial number of miles. You should probably be able to speak a sentence and then have to take some breaths. You don't really need a track for intervals..... just in the middle of an easy run (and yes, you should be taking some of those, where you can have a conversation with someone pretty easily..... or be able to say the entire pledge of allegiance without getting out of breath) pick up the pace where your breathing changes and you can't really do much more than say "yes" or "no". Hold this for about a minute or two, then revert to the easy pace. Once you're back to be able to converse, do another interval! The basic theory is that tempo runs increase your ability to perform at a high level of effort for a long time, and that interval runs will boost your VO2 max. You may want to consider looking at some training programs (lots of books out there, and runner's world has some neat training programs) to partition your training...... you generally want 2-3 hard workouts/wk (tempos, intervals, hills, or fartleks), one long run, and then the balance easy runs. Have fun.... sounds like you've already got a terrific pace!
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    rpetreccajr
    You might want to check out McMillanRunning.com for some of the science behind the advice you will get on this site. This link - http://www.mcmillanrunning.com/training1.htm - will take you to a 6 part explanation of his training philosophy and the science behind it.
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    jaclight91
    Thank you to both RunningKnows and rpetrccajr for the feedback, and thanks rpetrccajr for the link...I just spent 2 hours reading it. :) It's very informative and I think I have a good idea on what I need to now...thanks again.
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    rachaelhunter
    Unless you're aiming for a very specific race time, there's no point going to a track.  When I do intervals, I go by time. Do the shortest ones at a sprint pac e and do the really long ones at race pace. Also, how far do you run, what's your weekly mileage, and are you training for any races? All those things make a big difference. I hope this helps.
    • CommentAuthorFree Memberjaclight91
    • CommentTimeJul 13th 2009
     
    jaclight91
    I'm just mixing up my workout routine overall, but I'm just generally training for 10ks and HMs. I now run a regular (easy) run Mon, Fri...recovery run Wed...speed workouts Tues, Thurs and a long run Sat with a rest day on Sun. I took my workouts from McMillan's site...just kinda made my own. I'm up to 30 miles this week.

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