Getting your training plan right

Translate Talks to:

Hi Ann-Charlotte,

Thanks for joining us and thanks for reaching out with your training questions.

I´m your Boost coach and I have taken a look at your plan. I did a few corrections based on these observations:

- There is a consistent relation between your 5K estimate and your 10K + half marathon race times. Your last marathon I will guess you can do better, even better than your current target 4:30. But better be safe. Let´s see how far we can get you.

- You do have a pretty good running experience and of course you will expect some training challenges. Actually if you had looked into your plan later on it did contain intervals etc. But now I have stepped up a bit the challenges in the new version.

There is also a couple of uncertainties, which you might be able to help me with, so I can optimize your plan even further:

- First, do you not train more than 1-2 days per week currently and is it a while since you trained regularly? Or can you tell me more about your training level right now, e.g. how many days per week etc.

- You have set your weekly training effort to 3 days. This is absolutely minimum to train properly. Is there any chance you could train 4 days a week later on?

- Also, you raised a flag regarding some of the speed levels - that they seem too slow. In the near future, I would ask you to run a 6-min test. How many meters can you run in 6 minutes at full speed? This will tell us a lot about your current ability. Then we might be able to adjust your speed levels.

BUT, that said. One of the very important training principles rarely communicated and understood, is that in order to get faster, you need to train slower in many of your runs. This is why your Z1 speed seem so slow. Think of it this way: If you run too fast on most of your runs, you wont be able to run as many kilometers a week without risking injuries. And then - on the intervals and hill sessions you will be able to release much more energy, because you have held back on your Z1 runs. So you both need to run slow and fast - not in between. In that matter you both train your speed and you endurance. This is a proven principle and I´m sure you will soon find out you get faster. But comming back to your ideal speed. If you can do that 6 minute test it´s truely a very precise way to set the speed levels.

I hope this both answers some of your training questions and helps to get your plan in place. But let me know what you think and please give me some input regarding the above questions.

Your coach.

Coach

Hi Ann-Charlotte,

Thanks for joining us and thanks for reaching out with your training questions.

I´m your Boost coach and I have taken a look at your plan. I did a few corrections based on these observations:

- There is a consistent relation between your 5K estimate and your 10K + half marathon race times. Your last marathon I will guess you can do better, even better than your current target 4:30. But better be safe. Let´s see how far we can get you.

- You do have a pretty good running experience and of course you will expect some training challenges. Actually if you had looked into your plan later on it did contain intervals etc. But now I have stepped up a bit the challenges in the new version.

There is also a couple of uncertainties, which you might be able to help me with, so I can optimize your plan even further:

- First, do you not train more than 1-2 days per week currently and is it a while since you trained regularly? Or can you tell me more about your training level right now, e.g. how many days per week etc.

- You have set your weekly training effort to 3 days. This is absolutely minimum to train properly. Is there any chance you could train 4 days a week later on?

- Also, you raised a flag regarding some of the speed levels - that they seem too slow. In the near future, I would ask you to run a 6-min test. How many meters can you run in 6 minutes at full speed? This will tell us a lot about your current ability. Then we might be able to adjust your speed levels.

BUT, that said. One of the very important training principles rarely communicated and understood, is that in order to get faster, you need to train slower in many of your runs. This is why your Z1 speed seem so slow. Think of it this way: If you run too fast on most of your runs, you wont be able to run as many kilometers a week without risking injuries. And then - on the intervals and hill sessions you will be able to release much more energy, because you have held back on your Z1 runs. So you both need to run slow and fast - not in between. In that matter you both train your speed and you endurance. This is a proven principle and I´m sure you will soon find out you get faster. But comming back to your ideal speed. If you can do that 6 minute test it´s truely a very precise way to set the speed levels.

I hope this both answers some of your training questions and helps to get your plan in place. But let me know what you think and please give me some input regarding the above questions.

Your coach.

Hi Coach,

thanks for taking the time to help out with the program and for great expalnations. To elaborate a bit on the uncertainties;

- i have trained regularly 3-4 times a week the last 2 years,but only 1-2 times running and then mostly intervals. So used to train and would like to keep 3-4 times a week but not only running, but also mantain the strenght i have built the last year. I train 1-2 times per week with a personal trainer focusing on functional training/optimum performance. During the heavier weeks (more Km) i can put in 4 days of running, but as would also like to keep the risk for injury to a minimum. Running both the marathon, half marathon and 2 10 k races, one of them PB within 5 months in 2013 i lost the love for running after that and have had a hard time getting back into the enjoy of running, thus the 2016 Tokyo goal. Basically my running up till now has been basic maintenance and for fun (love intervals both speed and hill)

- Did the 6 min test today and managed 1180 m. Could probably speed up in a couple of weeks. I remember the long distance runs in 2013 being somwhere around 6.30-6.50 per km, though i understand your reasoning behind. I have a hard time runnin as slow as 7.30-7.50 as it would be un-naturally slow for me.

- how tough would it be to add in the sub goal end november, i remember its totally different type of training?

Thanks a lot for taking the time and great to be back on track!

Ann-Charlotte

Ann-Charlotte berglind

Hi Coach,

thanks for taking the time to help out with the program and for great expalnations. To elaborate a bit on the uncertainties;

- i have trained regularly 3-4 times a week the last 2 years,but only 1-2 times running and then mostly intervals. So used to train and would like to keep 3-4 times a week but not only running, but also mantain the strenght i have built the last year. I train 1-2 times per week with a personal trainer focusing on functional training/optimum performance. During the heavier weeks (more Km) i can put in 4 days of running, but as would also like to keep the risk for injury to a minimum. Running both the marathon, half marathon and 2 10 k races, one of them PB within 5 months in 2013 i lost the love for running after that and have had a hard time getting back into the enjoy of running, thus the 2016 Tokyo goal. Basically my running up till now has been basic maintenance and for fun (love intervals both speed and hill)

- Did the 6 min test today and managed 1180 m. Could probably speed up in a couple of weeks. I remember the long distance runs in 2013 being somwhere around 6.30-6.50 per km, though i understand your reasoning behind. I have a hard time runnin as slow as 7.30-7.50 as it would be un-naturally slow for me.

- how tough would it be to add in the sub goal end november, i remember its totally different type of training?

Thanks a lot for taking the time and great to be back on track!

Ann-Charlotte

Hi

Have not received any response yet. When do you think you will have time to look into my plan and make the adjustments?

Ann charlotte

Ann-Charlotte berglind

Hi

Have not received any response yet. When do you think you will have time to look into my plan and make the adjustments?

Ann charlotte

Hi Ann-Charlotte,

I´ve entered your november goal and optimized your plan for both goals. I also stepped up your training a bit with more weeks of 4 days. If you can´t or won´t rund 4 days in those weeks, you can either deceide to skip one of the easy runs or add the two most easy runs into one run.

And sorry for the delay. But now your plan is adjusted, balanced and optimized beginning next week. I also entered your testrun, but it really seem to be in line with your preset speed, so that was just a good check for us. Every 6 weeks or so I suggest you run another 6-min test, so we can see if you progress.

This also means - as said last time - you should try to stick to the Z1 speed level on those runs. It´s important you safe your energy for the hard days and don´t become injured by running too fast on the slow days. Enjoy those slow days and slower weeks. They actually benefit you.

I hope you like the adjusted plan - happy training. And sorry again for the delay.
Your coach.

Coach

Hi Ann-Charlotte,

I´ve entered your november goal and optimized your plan for both goals. I also stepped up your training a bit with more weeks of 4 days. If you can´t or won´t rund 4 days in those weeks, you can either deceide to skip one of the easy runs or add the two most easy runs into one run.

And sorry for the delay. But now your plan is adjusted, balanced and optimized beginning next week. I also entered your testrun, but it really seem to be in line with your preset speed, so that was just a good check for us. Every 6 weeks or so I suggest you run another 6-min test, so we can see if you progress.

This also means - as said last time - you should try to stick to the Z1 speed level on those runs. It´s important you safe your energy for the hard days and don´t become injured by running too fast on the slow days. Enjoy those slow days and slower weeks. They actually benefit you.

I hope you like the adjusted plan - happy training. And sorry again for the delay.
Your coach.

Add your comment: Register | Sign in