Science of Running Episode 131: Workouts, Workouts, Workouts! What, How, and Why.
Apr 6, 2021
In this episode, the hosts discuss their favorite workouts for marathon, middle-distance, and 5k-10k races. They explore the purpose and progression of marathon workouts. They also discuss the frequency of different workouts during the season and the importance of balancing recovery. They highlight the balancing of planning and improvisation in workouts and the recommended workouts for 10k and 5k races. Lastly, they share their favorite staple workouts and their efforts in building a community.
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Race Duration Shapes Training Needs
- Race duration changes substrate constraints; women and slower runners need different conditioning.
- Time-on-feet and fuel use shape marathon training more than raw mileage alone.
Three-Part Middle-Distance Framework
- For middle distance, separate training into max speed, aerobic power, and lactate tolerance blocks.
- Use short neuromuscular hill/speed work, tempo-like short reps, then sharp tolerance sessions later in the cycle.
Short Hill And Fly Sets For Max Speed
- Build max speed with short fast hills followed by 40m flies, grouped in sets of three.
- Keep volume low and quality high to protect neuromuscular power.