Speed Training for Long Distance Runners

Running a fast marathon takes more than just logging a bunch of miles day in and day out. It requires a thought-out plan that includes a long run, shorter easier runs, and faster-paced runs or interval training. Of course, other non-running components are also fixed into the equation such as strength training, stretching, and drills that mainly help with injury prevention, overall strength improvement, and running mechanics. Most runners will incorporate tempo runs as their form of faster-paced workouts, which is crucial for building the endurance needed to hold that faster goal pace for several miles at once. The problem with only using this form of speed work for marathon and half marathon training is that it does little to help improve running economy.

What is Running Economy?

In simple terms, running economy is defined as the relationship between oxygen consumption and running speed. Oxygen consumption is measured by VO2 max, which is the maximum amount of volume of oxygen used during intense exercise. Although VO2 max is often used as a true predictor of fitness, it does not always predict someone’s ability to run a fast marathon. Running economy, on the other hand, is a better indicator of distance running performance because it takes several other factors into consideration. It considers the maximum amount of oxygen consumed at a specific constant speed. Therefore a marathoner who is able to hold a five minute per mile pace for 26.2 miles has a better running economy than a short distance runner able to hold the same pace for only 400 meters.

Why is all of this important? Well, for a marathoner trying to improve their overall pace with every race they compete in, it will require them to incorporate specific speed workouts to improve their running economy. This is even more important as we age since the first thing to deteriorate with age is speed. Rather than focusing on improving specific physiological systems in the body such as VO2 max and lactate threshold, speed development workouts will focus on improving neuromuscular responses. This means improving the speed at which your brain sends signals to your muscles to fire by relying on fast twitch muscle fibers—possibly ones barely used for most recreational marathoners. This type of training will eventually lead to running at your marathon goal pace for longer with less effort. That X-minute mile pace will finally feel doable!

Sample Speed Workouts

1. Run 20-24 x 200-meter repeats at 5k to 10k effort with a 200-meter jog in between. This workout should not feel taxing at all since you are not supposed to be pushing the 200-meter repeats at an all-out effort. The pace should be controlled and faster than marathon pace—about 30 seconds per mile faster. The 200-meter recovery jog should not be a significantly slower pace either—think slowing your pace down by 2 minutes per mile than you ran the hard 200 meters.

2. Run 12-16 x 400-meter repeats at 5k to 10k pace with a 200-meter jog in between repetitions.

3. Run 8-10 x 800-meter repeats at 5k to 10k pace with a 400-meter jog in between repetitions.

4. Run 6-8 x 1000-meter repeats at 5k to 10k pace with a 400- to 600-meter jog in between repetitions.

5. Run 6-8 x one mile beginning with the first mile at half marathon pace and cutting down 10-15 seconds per mile with each repeat. Recover for one mile in between each repetition.

Each of these workouts should always include two to three miles for a warm-up followed by some dynamic stretching and drills. Always finish speed work with a cool-down of one to two miles. A good idea is to switch up the speed sessions each week but always come back to each after a few weeks to check your improvements. Since you are always trying to run at 5k to 10k pace, what you will see improving is your effort. Over time the repeats at your 5k or 10k pace should feel easier. As mentioned this pace should equate to 20 to 30 seconds per mile faster than your marathon goal pace.

As you can see marathon training can include a variety of speed workouts to choose from, unlike 5k or 10k training where you mostly focus on the shorter sessions of 100- to 400-meter repeats. These workouts used to improve running economy are more beneficial to marathoners looking to improve their sustained pace for a race. Most runners obsess over their VO2 max improvements but studies have shown that VO2 max may not be as reliable as running economy when determining marathon ability. Research states that running economy may vary by up to 30% in runners with similar VO2 max values. If incorporating these types of speed sessions throughout your training cycle, you should be able to hold that goal pace with less effort throughout your race. Once you accomplish this, your next race will require you to drop to a new 5k to 10k pace for these speed sessions and on you go with more PRs!

Sources

Kyle R Barnes and Andrew E Kilding, Running Economy: Measurement, Norms, and Determining Factors, Journal, May 8, 2020.

Feeling Sore Days After an Intense Workout? It's Probably DOMS. Here's How To Beat It

Soreness can be a sign of a good workout, but not all soreness is a good thing. When you first begin an exercise program or get back into it after a long break, experiencing a bit of muscle pain later that day or the next is normal. This specific pain should not be so uncomfortable that it limits being able to move around as usual and should subside within a day or so. If the soreness causes you to not be able to lift your arms or go downstairs without severe pain, and lasts longer than two days, your workout may have caused delayed onset muscle soreness (DOMS for short).

Causes and Symptoms

Typically, delayed onset muscle soreness begins within 8 to 12 hours after intense exercise and peaks to its worst symptoms at 24 to 48 hours. The pain from DOMS subsides by around 72 hours, but may last longer for some individuals. This pain is normally felt with active movement and stretching the muscles. Along with muscle pain, other symptoms that come along with DOMS are a temporary loss in muscle strength, decreased range of motion, and possibly swelling in the muscles involved in the exercise. The sore muscles may feel as if “bruised” when touched with light pressure. This combination of symptoms may even last up to 10 to 14 days in severe cases.

What exactly is the “intense exercise” that can causes DOMS? Studies show that the usual type of exercise that causes this condition is eccentric movements, which is when the muscles lengthen during the contraction (think: the movement on the way down from performing a bicep curl). Although this is the most common exercise to cause DOMS, many other forms of workouts can lead to this intense soreness, such as running downhill, high intensity sprinting or plyometrics, and heavy weight lifting. Most of the time, this condition arises after performing new exercises at too high of an intensity that the body is not used to.

What Exactly is DOMS?

In the past, it was believed that delayed onset muscle soreness was the result of the so-called lactic acid buildup in the muscles during exercise. This buildup occurs during any exercise, but returns to normal levels as soon as an hour after the completion of the workout. Therefore, DOMS is not related to the lactic acid accumulation in muscle that occurs during physical activity. Unaccustomed eccentric exercises cause damage beginning at the muscle’s cell membrane, which results in inflammation that expands out to the entire muscle and surrounding areas, creating metabolic waste. This waste product stimulates the nerves surrounding the muscles causing pain. Keep in mind this type of damage occurs with certain forms of exercise as explained above, not with all exercise as with the regular lactic acid buildup.

Treatment

Although the first line of defense used when feeling this kind if pain is to take an anti-inflammatory pill, it may not be the best option. This route may help ease symptoms in most cases, but is shown to have the unattractive side effects of stomach issues and can eventually lead to poor healing capabilities in the future. The best initial treatment options are rest and ice—which is a safe, natural anti-inflammatory agent. Another go-to pain reliever sought out by most athletes is massage. Gentle massage helps ease DOMS pain, swelling and tightness in most individuals, reducing the severity and duration of symptoms. Massage has been shown to help decrease the compound in our muscles that causes inflammation. Deep tissue massage that is typically used by athletes for tight muscles is not advised for this condition due to the intense pressure that may exacerbate the pain.

Another helpful treatment option is light exercise such as cycling, pool exercises, and gentle stretching. These approaches will help maintain good circulation and keep the muscles warm to be more prepared for the addition of intense exercise once the DOMS has subsided. Intense exercise, especially the type of workout that initially caused the pain, should be avoided, as one of the symptoms of DOMS is a temporary muscle weakness. This decrease in strength causes delayed shock absorption, which can lead to injuries such as a muscle strain or tear.

Prevention

Performing a proper warm-up before any exercise is the first thing that should be done to prevent delayed onset muscle soreness. A warm-up, as in its name, basically increases the temperature of muscle, which improves its elasticity, making it more resilient to tearing. The effects of a proper warm-up lead to improved muscle contractions and better performance during the workout. Research states that warming up for an eccentric-type workout with concentric moves is effective in helping prevent DOMS. A good warm-up for running consists of more dynamic moves such as walking lunges, legs swings, and military marches. Static stretches, where you hold a fixed position for several seconds is not recommended, as this will cause muscles to elongate and remain in a more relaxed state. Save these for after your run.

If you are beginning a running or exercise program for the first time or after a long break, it is advisable to gradually ease into the intensity and make sure to include that warm-up. It is important to note the difference between DOMS and other causes of muscle pain. If you are experiencing pain during a specific exercise, it is most likely due to improper form, a muscle strain, or other injury. DOMS symptoms occur between 8 and 12 hours after the completion of exercise. You are able to perform lower intensity exercises with DOMS without continued muscle damage, whereas with a muscle strain, further exercise will continue to impair the muscle.

DOMS is not necessarily a bad condition since it involves a natural effect of new exercise, but it should be avoided when possible as it prevents any higher intensity exercise to be performed for several days or weeks. If you want to go “all-out” during your track day with brand new sprint intervals that you have never done, and you develop DOMS, expect to not be able to get your long run done even if it is a couple of days after the track workout. A good rule of thumb when increasing intensity of your workout program is to increase sets, reps, resistance, or mileage by only 10% or less each week. This is the safest way to help prevent the unwanted limitations of DOMS.

Sources

Miles MP, Clarkson PM, Exercise-induced Muscle Pain, Soreness, and Cramps, Journal, May 6, 2020.

Connolly D, Sayers SP, McHugh MP,Treatment and Prevention of Delayed Onset Muscle Soreness, Journal, May 6, 2020.

Zainab Zainuddin, Mike Newton, Paul Sacco, Kazunori Nosaka, Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function, Journal, May 6, 2020.

Awkward Tightness in the Legs? It May Be Compartment Syndrome

The most common area of the body in which runners complain of pain is the lower leg. Of course when you think about the mechanics of running, the lower leg receives the majority of the impact since it carries the most weight throughout the running cycle. This is why conditions such as knee pain, and more commonly plantar fasciitis are frequent. One of the more misdiagnosed conditions seen in recreational runners and elite athletes is chronic exertional compartment syndrome (CECS). During exercise blood flow increases and muscles expand. The pain from CECS is felt when the lower leg areas become swollen during exercise, if the fascia, which is basically a sheath that wraps around the muscles, does not expand with the muscles.

Symptoms

The type of pain usually felt with CECS is aching or burning in a specific area of the lower leg that begins at a certain time after beginning activity. Most commonly, the pain occurs in both legs and either in the posterior compartment (calves) or anterior compartment (shins). Along with pain, numbness or tingling, as well as tightness can be felt that worsens as you continue the exercise. These symptoms usually subside within 10 to 20 minutes after stopping the activity.

Differential Diagnosis

The reason this condition is misdiagnosed is because it resembles other more common conditions such as shin splints and tibial stress fractures. Shin splints are caused by overuse of the muscles connected to the shin bone, causing small tears which result in the muscle being “pulled” off the bone. The pain from shin splints is felt along most of the shin bone, whereas a tibial stress fracture is felt at a localized point in the bone. Both of these conditions, along with CECS, result in pain in similar areas and are usually caused by either improper biomechanics or overuse from adding mileage or intensity too soon during training.

If you are experiencing pain during exertion, especially if it begins within the first 10 to 20 minutes of a run and relieves within 10 to 20 minutes after stopping, get evaluated by a professional. If along with the pain is a sensation of significant tightness in the lower legs, CECS is most likely expected. An MRI will help rule out specific muscular issues. There are newer, more advanced MRI exams that can assess how much fluid accumulation there is in the compartments of the lower leg during activity, which has been found to be accurate in diagnosing CECS. It may limit the need to use the more invasive approach of diagnosing which is compartment pressure testing where needles are inserted into the muscles to evaluate the amount of pressure present.

Treatment

The goal of treating CECS is to relieve the pressure in the affected compartment during exertion. Unfortunately, the first step in treatment is avoiding aggravating activities, such as running. Doctors may prescribe NSAIDs and an icing regimen to help decrease the inflammation. During this rest time from activity, it is effective to include techniques to keep the muscles and fascia flexible such as massage and stretching. Once the symptoms are more controlled, it is important to ease back into running VERY gradually to be able to monitor returning symptoms. As you do this, strengthening all lower leg muscles, including the feet, should be incorporated.

Calf stretching should include performing with the knee straight, to stretch the outer muscles, and bent to stretch the deep soleus muscle.

The simplest way to keep the anterior dorsiflexors (along the shin) loose, is to use the foam roller or other deep tissue massager.

The first exercise most athletes include for the lower leg are basic heel raises. As mentioned above, the calves also include a deeper muscle called the Soleus, that often lacks sufficient strength. You can target these muscles by performing the heel raise exercise with a bent knee, or sitting adding weight to your lap.

Weakness in the ankle and foot may also contribute to lower leg issues. To target these ankle and foot stabilizers, using a resistance band is effective. Other exercises include single leg standing on a stable and unstable surface such as a foam mat or balance disc.

Unfortunately, in the majority of the more severe cases, a surgical procedure, called a fasciotomy, is required. Basically the fascia itself is cut open to relieve the tension in order to allow normal blood flow and muscle expansion to cause less pressure during activity. The recovery time after this procedure is quite short and allows athletes to return to their sport within 6 to 12 weeks. Post-surgical rehabilitation requires the same treatment as the conservative approach mentioned above.

Prevention & Maintenance

Biomechanics, or running form, is commonly blamed for lower leg dysfunction, such as CECS. Research has been done on evaluating foot strike patterns in runners and how these patterns may cause mechanical issues in joints from the lower leg to the hip and spine. When one uses the heel strike for landing during running, the anterior compartment muscles, the dorsiflexors, must act eccentrically to control the foot from slapping onto the ground with every step. This causes overuse and inflammation in the area. Many studies have evaluated the outcome of changing this foot strike pattern to a mid-foot or forefoot landing, and have concluded that this may help control and even resolve CECS. This is a change that should be done gradually, such as beginning with 5 minutes of forefoot strike in a single run and adding 5 minutes every few runs.

Another prevention option is running with shoes and/or orthotics that limit pronation of the foot. Overpronating requires even more work for the dorsiflexor muscles and causes increased tightness to the entire lower leg compartment muscles.

The exercises mentioned above should be incorporated to help prevent CECS and other lower leg dysfunction, as many times weakness and inflexibility are the cause. If you have been diagnosed with CECS or are experiencing symptoms, make sure to back off of the aggravating activities and always ease back into it during recovery. Seek medical advice if symptoms do not resolve or become severe. Remember, the quicker you take care of your pain, the quicker you will be back to doing what you love.

Sources

Tucker, Alicia K, Chronic Exertional Compartment Syndrome of the Leg, Current Reviews in Musculoskeletal Medicine, April 2, 2020.

Gallo, Robert A., Michael Plakke, and Matthew L. Silvis, Common Leg Injuries of Long-Distance Runners: Anatomical and Biomechanical Approach, Sports Health, April 2, 2020.

Gibson, Alexander, Chronic Exertional Compartment Syndrome and Forefoot Striking: A Case Study, International Journal of Athletic Therapy & Training, April 2, 2020.

Mobility Exercises Every Runner Should Be Doing

If you are a runner, then you have probably been told about how important it is to warm up before heading out for your workout. Some of us get a few stretches in and go straight to the run and others are usually short on time so skip it all together. You have probably heard static stretching, such as a prolonged quad pull, is not a good idea before running. This usually elongates and relaxes your muscles, which is something you do not want when you are getting ready to run fast. Instead, we are told to incorporate dynamic stretching, which is actually a mobility exercise rather than a flexibility exercise.

Having good flexibility means you can passively move your joints and muscles through a wide range of motion—passively meaning ‘in a relaxed state’. Having good mobility, on the other hand, means you can actively move your muscles and joints through a normal range of motion, but with proper form and strength. Many runners incorporate stretching before or after runs to treat or prevent tightness in the muscles, which is common in the hamstrings, hip flexors, and calves for the most part. Although tightness can relieve, the actual joint can remain stiff, causing poor running mechanics, which affects stride length, push-off, and torso rotation. All of these outcomes will create inefficient running limiting you from reaching faster paces, as well as increasing the risk of injury.

Ankle Mobility

It is best to include a 10 to 15-minute mobility warm-up routine before every run. This will assure you are properly warm and ready to hit the road (or trails or track). A good plan is to begin with the lower, smaller joints and work your way up. The following ankle mobility drills will get you ready to push off the ground with your full range of motion and keep your calves from overworking.

Rocking

Forward and backward ankle rocking involves the dorsiflexors and plantarflexors of the ankle. While standing, lift the forefoot and toes as high as you can and rock forward to lift the heels. Continue rocking forward and backward for 15 reps or 30 seconds. Rocking with lateral movements will involve the invertors and evertors of the ankle/foot joint. Lift the inner part of the foot while weight bearing on the outer edge and rock the ankles to switch and weight bear on the inner foot.

Rolling

In a seated or lying position with feet unsupported, roll the ankles making circles in both directions—clockwise and counterclockwise. This is a great exercise to do before getting out of bed in the morning, especially if you have issues such as plantar fasciitis. Besides making circles, you can also try writing out the alphabet with your ankles and toes.

Knee Mobility

Circles

Stiffness in the knees is a common complaint from runners. Mobility exercises can help ease this stiffness and create more efficient running mechanics so that the knees do not bear too much pressure during the run. While standing bend your upper body forward and place your hands on your knees. Rock the knees in small circles in both directions for a maximum of 30 seconds.

Quad Pulls

Just like a regular static quad pull stretch in standing, you can incorporate a dynamic version for mobility. Grab your right foot with your right hand behind your back and hold for two to three seconds. Alternate legs until you reach 30 seconds.

Hip Mobility

Glute Pulls

The hips are probably the biggest problem area for runners when it comes to proper mobility. Hip Stiffness and lack of mobility is the cause of short strides, decreased upward knee drive after push-off, and limited torso rotation. Glute pulls, similar to the quad pulls for the knees, will help mobilize the back side of the hips. While standing, lift your knee to your chest and hug tightly for two to three seconds. Alternates sides for 30 seconds total.

Military March

Tightness in the hamstrings’ connections to the hip and knee joint can cause stiffness that limits stride length and upward knee drive as well. Kick up the right leg as high as you can and reach your left hand to the right foot. Switch kicks for 30 seconds.

The Rest of the Body

The legs aren’t the only parts that need to move while running. The arms and trunk need their proper mobility, as they help propel the body forward and stabilize the hips, respectively. Arm swings are easy to do during your walk towards your starting point. Standing upper trunk rotations for a few seconds mobilizes your hips and spine. Lastly, neck mobility can be incorporated for a few seconds as well such as with clockwise and counterclockwise circles. As mentioned, these warm-up exercises will take 10 to 15 minutes and can also be done at other times during the day. After just a few weeks of consistent mobility work, you will notice the improvements in not only your stiffness but also your running form!

Strong Calves for Fast Running

Runners basically require every muscle in their bodies to be strong in order to run well and with less risk of injury. Even knowing this we continue to pick and choose what body parts we feel are more important when fitting in exercise. What ends up happening is we run out of time during our weeks and squeeze in a few squats and lunges, and maybe a couple of core exercises and head on our way to run. One muscle group that is often ignored is the calves, which are composed of two different muscles—the gastrocnemius and soleus muscles. Runners are not the only ones who require these areas to function at their best, but everyone is in need of strong and flexible calves for basic daily activities.

The basic function of the calf muscles is to lift the heels up and shift the body weight onto the toes. This motion is required for pushing off during stepping, whether running or walking, as well as climbing stairs. The other important role of the calves is for circulation. These muscles are in charge of pumping blood and fluids out of the lower legs and up to the heart. They perform this function by compressing the veins around them when contracting, forcing blood upward and out of the area. When the calf muscles are relaxed, especially for prolonged periods of time such as when sitting at work, the veins in the muscles and the surrounding area fill up with blood and fluid causing swelling.

Calves for Runners

The calf muscles are in charge of that final push-off during running to propel our bodies upward and forward. They play a crucial role in our stride length and pace. Since this muscle group is smaller than the other main groups higher up in the legs, the quads, hamstrings, and glutes, they fatigue at a much quicker rate during runs. During long runs and races, our slowed pace may be greatly due to the calves tiring out. Even if the hip flexors are significantly strong to drive our knees high during a stride or our quads strong enough to extend our leading leg far forward to lengthen our stride, our pace gets affected if the calves are too weak and tired to push off efficiently.

Runners must rely on the feet and ankles in order to keep sufficient balance. Running, especially fast running is considered a single leg balance movement, therefore our stability is important in order to master faster paces. The calf muscles play a role in this stability as they provide the strength required to prevent swaying forward. If the calves are not strong enough for this role, the end result is increased stress to the Achilles tendon. The same goes for insufficient strength for the push-off—the Achilles will have to take the load. Achilles tendon issues such as tendinitis and strains can be a prolonged and limiting condition for runners, which may lead to tendon tears—an issue that will leave you out of running for several months to over a year.

Calf Strengthening

Runners should incorporate exercises for the calf muscles two to three days per week, along with proper stretching techniques after runs. Focusing on both the gastrocnemius and soleus groups and other supporting ankle muscles is key to keeping proper stability in the feet and ankles. Basic standing heel raises are the most common way to strengthen the calves, but since the gastrocnemius group has two heads—the lateral and medial heads, ideally one should also perform heel raises with their toes pointing outwards as well as inwards. To strengthen the soleus muscle group, heel raises should be performed with the knees bent, as in a squat if standing or simply sitting with a dumbbell or other weight over the thighs for added resistance.

To keep the calves flexible, stretching after runs is important. The easiest stretch is to place the balls of the feet on a step, keeping the heel on the ground and lean the body forward. Keeping the knee straight will mostly stretch the gastrocnemius muscles while performing with the knee bent hits the soleus more effectively. Foam rolling is also another great way to break up any adhesions in the muscle groups that are causing tightness. Significantly tight calves are what leads to Achilles tendon strains, therefore runners should emphasize flexibility exercises as much as possible.

Other effective exercises to keep the calves strong and ready for running are plyometrics. Jumping rope, box jumps, squat jumps and any other explosive movements are great additions to your exercise program that will strengthen the fast twitch muscle fibers of the calves and Achilles tendon. Strong fast-twitch fibers are required to perform an efficient push-off during running. Adding in one or two plyometric moves to your warm-up routine before easy runs or in between other exercises is an effective way to incorporate calf strengthening even if you are short on time. If you want to be a fast runner, you must keep in mind that stronger muscles are needed for faster paces.

Sources

Samuel R. Hamner, Ajay Seth, and Scott L. Delp, Muscle Contributions to Propulsion and Support During Running, Journal, Jul 22, 2018

My Journey to Fast Running

Fast race times are not just for the pros. Anybody can train to improve their speed as long as they put their heart and soul into running and find the right plan for themselves. Some runners do better running every day or with high mileage plans, while others do best with minimal miles and more rest days. For me, it took some trial and error and lots of research to get faster. I am questioned almost every day on how I cut my race times in such a short period of time. It did not happen overnight. I put in a good amount of work and a part of my passion is to share my story in hopes that my tips help so many of you!

Once Upon a Time, I Ran ONLY for Fun

First of all, my initial BIG improvements had much to do with the fact that I was not focused on getting faster AT ALL during the years I was racing before I decided to make this my goal. I’d been a runner since 4th grade, participating in cross country and track and field on and off until I graduated from high school. I kept running in college only because I hated the cardio machines at the gym, and running was just something I knew how to do that was outdoors. A friend of mine suggested signing up for a half marathon, which I thought was crazy at the time, but she promised me that one day running 13 miles was going to feel like what 3 miles felt like back then. She was right. I signed up for the 2009 Miami Half Marathon and was hooked, but not how I am hooked now. I did not pay attention to finish times or pacing or anything that has to do with improving at the sport. All I cared about was staying in shape and the excitement of the races once a year.

This is how I treated running up until 2016, when I randomly put on the Olympic Marathon Trials after reading about it in a Runner’s World Magazine. This was about 2 weeks after finishing my first Miami Marathon in 3:53. All of a sudden I got the urge to get faster—I figured, I actually like to run, I’m not bad at it, and the training plans I read in the magazines all seemed doable to me. A few weeks later I raced the Miami Beach Half Marathon and got my best time, 1:44, which I attribute to the motivation and adrenaline from my new found passion. That same week I bought a Garmin watch, new shoes, and signed up for the Ft. Lauderdale Half Marathon in November. Within those 8 months I spent hours researching training plans, advice and every amount of information I could to implement into my new venture.

More Miles Works

I went from running at comfortable paces 3 days a week to running 5 days, which included my long run and a speed workout that I would switch up every week. I believe it was the gradual increase in mileage and added speed work that got me a 9 minute PR in the half in only 7 months time! I was nervous to run more than every other day thinking I would get injured, but from everything I researched (and my research only comes from scholarly written studies, as I was taught in school—haha), I learned that as long as you SLOWLY add in the miles, keep it easy for the majority, and continue strengthening exercises, it can most definitely improve race times. This 100% worked for me. I ran the rest of 2016 getting up to an average of 75 miles per week.

I had already been a physical therapist at this point for 5 years, so I was super strict about injury prevention, recovery, and paying attention to my body. I raced the Miami Marathon in January 2017 and finish in 3:22—a whopping 31-minute PR! Of course, like the rest of us, I wanted more. After more research I decided to attempt the daunting 100-mile week before my next full marathon, but I knew this was going to come with some sacrifice. More miles = more sleep/downtime, more eating, and more recovery sessions. My baseline training over the summer that year was around 60-65 miles per week and I gradually added in more once the fall came around to hit 100+ miles for 3 weeks before I tapered for the race in January 2018. I cut another 16 minutes off of my PR that race. My half marathon PR came 3 weeks after that one where I cut 8 minutes from 2017.

After falling for the comments on how I wouldn’t be able to keep this up on my own, I decided to try out a coach, who initially kept me at decent mileage (although still 75% of what I was doing when I was at my best), and then dropped the milage down to 40 miles per week by the end of 2018. This actually got me out of shape and my streak was over. Since starting back up on my own this year I have gone back to my previous training plan, with much more updates, and finally feel back to my old self with even BIGGER goals!

2015: 35 miles per week —> 3:53 full / 1:44 half

2016: 75 miles per week —> 3:22 full/ 1:33 half

2017: 100 miles per week —> 3:06 full/ 1:25 half

2018: 70/40 miles per week —> 3:14 full / 1:33 half

2020: 90 miles per week —> 3:03 full / 1:24 half

Varied Speed Work

I spent the summers incorporating short speed sessions—200-800 meter repeats and Fartlek runs. During my actual marathon training, my speed sessions varied every week. I alternated between mile repeats, continuous 200m on/off 10ks, Yasso 800s, and progressive ladder workouts at the track. I rotated between these workouts every 4 weeks and was able to see improvements in each once a month when it was time to repeat them. Since 2018 I’ve learned all about the benefits of longer intervals for distance running (which intimidate me!), so that’s what I’ve been incorporating these days with amazing results. My best seasons are those where I’ve managed to stick to one track session of shorter intervals and one tempo run each week. The rest of my running is all EASY paced. Click here to see a few examples of my go-to speed sessions.

LOTS of Eating

It’s a good thing I love to eat, because marathon training allows me to eat twice as much as I used to! When I was training early on, I believed I could eat whatever I wanted. That is the most untrue statement for runners. First of all, we don’t burn as much as we think—in an hour-long run I burn around 350-400 calories. That’s probably just about a slice of pizza! Second of all—if you want to improve your performance, you must think of food as fuel, rather than pleasure…at least 90% of the time. Following a high-quality diet of the right amount of macros and calories will keep your body at a healthy weight, help you last longer during any run, and help prevent injury. In my opinion nutrition plays a bigger role in performance improvement than anything else. Once I started increasing my calories, especially carbs, I saw a massive spike in energy, better sleep, and more strength during speed sessions. Mid-run fueling switched from an intake of 200 calories (a pack of PowerBar chews) during an entire marathon, to over 1200 calories! This was a game changer for long runs and races—I am never exhausted afterwards like I used to be.

Quality Recovery

Recovery has many different sides. It includes sleep, elevating the legs, use of compression, icing, stretching, massage, physical therapy, foam rolling, and full rest days. It sounds like it requires so much time, and it does, but without these components, you risk being able to run more, hit paces, and recover from workouts quickly. This is probably my weakest area. If I skip something one day, it’s usually not my runs, strength training, or eating. I used to skip stretching, go to sleep late, and sometimes walk around too much on my complete rest day. Now, I am slowly learning to prioritize recovery—going to bed earlier, using my Normatec compression boots, getting a massage every few weeks, and stretching after every run. Since being more strict about this, I rarely get sore or feel fatigued legs on my runs—and I’m running around 90 miles per week right now!

Make Time for Cross Training

During the off season I was going to the gym 4-5 times per week for at least 45 minutes. Of course as I start to run more, I shorten my gym sessions, but make sure they stay high-quality and that I hit every muscle group. My workouts are mostly full body sessions, with a big emphasis on all core muscles, at least 3x per week. I NEVER skip the strength training—I remind myself of the time I was injured and how horrible it felt, and that is enough to get me to do the work. I also make time to go for walks and use the stationary bike—this will only be a couple times per week for 20-30 minutes.

This is MY Plan, Not YOURS!

As I mentioned in the beginning, adding in all of these components is totally doable for anyone. The only obstacle most people have is lack of time, but with a little sacrifice, and shifting of your schedule you can find time for each and every one of these components. The one thing you don’t want to sacrifice in order to add more miles is sleep—it is VITAL if you want to run well. You don’t need to run every day, and it’s actually okay to not have a full rest day. You just have to make sure at least 75-80% of your runs are easy. If you are stuck and unsure about how to structure your training to get results, a coach may be the answer—even if it’s just for one season. Don’t hesitate to reach out to me with any questions or if you’d like to join my team and have me be your coach!