Training
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Progression for Moderate (30-60mpw) and High-Mileage Runners (>60 mpw)
Moderate and High-Mileage Runners (with the artificial mileage ranges I chose) generally represent a different kind of runner than one in the low-mileage group. Those in the low to middle of the Moderate range training volume group (30-45 miles/week) likely are at least runners that would consider themselves committed to pursuing personal bests or even…
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Progression for Low-Mileage Runners (< 30 miles per week)
Runners that fall into the “low-mileage” camp, which for this lesson I will refer to as those running less than 30 miles per week on average, are likely running a lower volume of mileage for several reasons. Young JV high school runners or casual adult runners training for races in the 5k-10k distances are most…
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Is the 10% Rule Still Valid?
A. The 10% Rule One of the biggest questions many will have as a new runner once they get started is to know just how much they can safely progress their training load to allow themselves to develop fitness while preventing injuries along the way. As one begins to scour the internet looking for guidance…
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A Proper Warmup
A. Flashback to the School Yard Days You’re 9 years old again. You’re hyped up with energy and you’re ready to let it all out as you’ve finally made it to recess time. Your teacher opens up the door and walks you across the courtyard until the playground and basketball courts are in finally in…
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Training Considerations for New Runners
“I would like to begin running. How do I get started?” This is a question I get a lot, and it’s a loaded question. What makes it loaded is the variability of potential starting points and considerations for somebody getting into running depending on their physical make-up and athletic background. The key points to consider…