How to design run training programs – video lecture

How to design run training programs – video lecture

This is a video lecture describing how to write run training programs for every race distance from 1 mile to ultra marathons.  It includes basic information on how to monitor intensity and what physiologic adaptations occur in each training zone.  The basic periodized template includes 3 tools and 3 phases.   I hope you find it to be useful.

4 responses to “How to design run training programs – video lecture”

  1. Joerg Kretzschmar says:

    Hello Mike,

    Thank you very much for your video lecture on how to design run training programs, everything is presented very well with good explanations, I find it very helpful.

    But I’ve got few questions.

    I am 54 years old and a rower, so my questions are about rowing and not running training; but I think, and as you have said in your lecture, the principles are the same.

    Is it okay to separate the longer steady sessions on the rowing ergometer in 10 min pieces with 1 min rest in between, for example 6 x 10 min on with 1 min off?

    During base period, can you do some short bursts with very powerful strokes within a steady session once a week?
    For example:
    10 min steady
    10 to 20 x 10 – 15sec power, on the minute or with 1 minute rest
    10 min steady

    What do you think of the following:
    “We have convincing data, including muscle biopsy histochemical and biochemical indicators, which support that rowing continuously at a low steady state intensity for 60 minutes or longer for any caliber of rower, is not more effective in maintaining aerobic capacity than 30 minutes of rowing at the same work intensity.”
    (Fritz Hagerman, Training the energy systems)
    I think the experience shows, what really works during base period are these 60 to 80 minute pieces, for weeks, for month, for years.
    So, is there perhaps a difference between “maintaining” your aerobic capacity, as Fritz Hagerman says, and “developing” your aerobic capacity?

    Thanks again for sharing your knowledge.

    And please excuse my poor English, I was born and I’m living in Germany.

    Kind regards,

  2. mikeprevost says:

    Joerg, I would never challenge Fritz Hagerman when it comes to rower training. I know very little in comparison. However, it does take much less training volume to maintain fitness than to improve it. So I think your logic is correct. I see no problem with the 6 X 10 minute with 1 minute off approach. It should not negatively affect your progress.

  3. Wes says:

    Hi Mike,

    Found you through StrongFirst, interacted a couple times on there. Really like your work.

    Interesting concept that for marathon/ultra-marathon that you stay in base/zone 2 all time. I’m curious as to why even a few tempo/VO2 sessions would not help create adaptation. In my head, I would say that even minimal work at those higher paces would provide adaptation regarding effort level/heart rate at lower intensities.

    Would love to hear your comments, thanks!

  4. mikeprevost says:

    Tempo training for marathon training is appropriate for elites. For novice runners, any time spent at tempo pace would be better spent at zone 2 pace because tempo carries a higher recovery cost. Better to spend all of your recovery energy on race specific pace training in this case. However, a few tempo runs will not hurt. The best way to get tempo while training for a marathon is to simply sign up for a few 5 and 10K races.

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