TR Running Thread 2023

[AgingCannon]

@matthewgreer

If you’re not doing something like 2x30’, 2x60’ and a 90’+ long run each week, I’d focus on building that first. 2x40’, 2x80’, 1x120’ would be even better. Once you in that 5-6 hrs our running a week, start adding the speed work into one of the medium distance runs and keep the other 4 a week so easy you’re ashamed to put them on Strava.

Questions:

1. Those run times are net, right? Not counting warmup/cooldown?

2. What’s considered a reasonable warmup/cooldown regimen for slower runners who are trying to get into shape and gradually get faster? Any particular duration? Plyometrics or dynamic stretches?

3. When you say “adding the speed work into one of the medium distance runs”, do you mean replace a medium-distance run with a speed workout like 5x1000m @ 5K pace? Or work your 5x1000m intervals into the middle of that 80-minute slow run?

4. Would 2x40, 2x80, and 1x120 be enough volume to train for a half-marathon? Or is that pretty much for a 10K and you’d need (or at least recommend) X more volume for a half?

Thanks!