Training

Remember, when you are training to achieve a particular goal, you are preparing your body to do something it has never done before. In order to achieve this state, your body must adapt. A good training regime will not only challenge your body with difficult tasks, but also allow it to adapt to these new challenges.

There have been numerous books that describe how to train, however the theories expressed in Daniels’ Running Formulae (by Jack Daniels) are mostly incorporated in every training regime. Anyone thinking about seriously training for a race should read this book.

Here are some rules of training (from my experience and various books):

BEGINNING YOUR TRAINING:
(1) Never increase your mileage more than 10% per week.
(2) Before beginning any serious training, one should have at least 4-6 months of a strong mileage foundation (i.e. 20-40 miles per week at an easy pace—2.5 minutes slower than your best mile time). Otherwise, you will get hurt.

CONTINUING YOUR TRAINING:
(1) Never increase your mileage more than 10% per week.
(2) Always warm up before every run (at least 1-2 miles at easy pace (2.5 minutes slower than your best mile time).
(3) 45-55% of your running (per week) should be at easy pace (about 2.5 minutes slower than your best mile time).
(4) 10% of your running (per week) should be at maximum heart rate (4 x 3-5 minute intervals with 3-4 minute recovery at a pace approximately 25 seconds slower than your best mile time).
(5) 5% of your running (per week) should be at max pace speed but for shorter distances and longer recoveries (6 x 400 meters at best mile time pace with complete recovery—i.e. 10-minute breaks).
(6) 20-35% of your running (per week) should be at Tempo pace (20 minutes at 1 minute slower than your best mile time).

These rules can be applied to training for 5K, 10K or even a marathon.