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Bobby is one of the finest coaches that I've had the pleasure of working with. If you get the chance to learn from him then take it!

I have been using this for all of my runs since getting back to balanced training. It is working very well for me.

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Determining where to start with the walk run method would depend on your current level and volume of run conditioning. I generally subscribe the following guidelines:

· If you run regularly (4+ X per week), then use for runs longer than 35 to 45:00

· For experienced runners I would suggest breaking up long runs & tempo runs (the latter defined as half marathon to marathon pace/effort – not off the bike, but flat pure runs)

· I would also highly recommend using the method in your longer bricks where you run more than 35 – 45:00 off the bike

· The basic model I use is 10:00 of running & 1:00 of walking, but I easily adapt this to suit the athlete’s capabilities.

The following ranges are what I recommend from easiest to most skilled:

1. Phase 1: Beginner: This assumes no running at all prior to this. 1:00 run, 1:00 walk, build rapidly (weekly) to 5:00 run, 1:00 walk.

2. Phase II: This assumes low running volume (fewer than 4 runs per week) & looking to build volume. Add 10 – 15% to all runs weekly, but break runs up into 6 to 10:00 sections, with a 1:00 walk. If using 10% increases, then move closer to 10:00 run, 1:00 walk, if increasing by 15%, then stay closer to 6:00 run, 1:00 walk

Our Run Workouts are outlined in the attached Word file. If you have any suggestions, questions or amendments then please let us know.

EC-R1_Easy Transition Run
Run easy and relaxed, end with 6x75 meter Strides on 30s walking recovery

EC-R2_Steady Transition Run
Run Steady effort off the bike – insert 1 minute walking in each 9 minute block, end with 6x75 meter Strides on 30s walking recovery

EC-R3_Poker Pacing Run
Based on duration, split the run into thirds:
***Easy effort for first third
***Steady effort second third
***Hold your Steady pace in final third, effort may increase a bit
Always start at an effort that leaves you room to finish strong.
This is an endurance session, keep the effort comfortably aerobic at all times.
Practicing Run:Walk Technique is highly recommended.

EC-R4_Aerobic Run Test
Warm up with 15-20 minutes of Recovery effort running or cycling
Perform this test at a track (1 lap = 400 meters or ¼ of a mile)
Total test distance is four miles (continuous)
Split the test distance in half with two miles Steady and two miles Mod-Hard
Run two miles with a target heart rate at the bottom of your Steady zone
Run two miles with a target heart rate at the top of your Mod-Hard zone
Track your average pace for each half mile
While the precise heart rate that you use for each leg of the test isn’t important, make sure that you use the SAME heart rate for all your tests. Also make sure that you don’t exceed your target heart rate.

EC-R5_HIM Sim Opener Run
This run should end immediately prior to starting the Half Iron Simulation Brick.
Start at an Easy effort and have the last 20 minutes be Steady effort.
Do not go any faster, it is going to be a solid day of training!

EC-R6_Easy Run
A very easy paced run to promote blood flow. Keep heart rate down.

EC-R7_Steady Run

Brought to you by Dr. Jeff Shilt

I think the concept of the 30 runs in 30 days originated with Molina. I certainly heard it first from Gordo that Molina suggested it to him. The idea seems simple; in reality, few people can actually accomplish the goal. I think the way it was originally described is nothing less than 45 minutes constituted a run and it had to be a continuous effort…no running part of it in the morning and part of it later. [Ed Note: Gordo used 30 minutes]

I’ve adapted the challenge a bit. You have to understand the basic premise in order to maximize the potential opportunity of the challenge. The goal is to safely increase your frequency in running and improve your aerobic base. Given that, the 45 minute minimum shouldn’t apply to everyone. To that point, everyone’s minimum is different based upon their running background.

The primary reason I believe people aren’t successful is from going too hard cardiovascularly. This has two results…one is mental/physiological burnout and the other is resultant musculoskeletal damage. We are wired to push ourselves…therefore, without wearing a hr monitor, people are repeatedly pushing above their aerobic ceiling and preventing adequate recovery.

Question:

I have been building up my running quite significantly (last week was 120km, this week is recovery so far less), but will have 3 more weeks of big miles on the run. What do you think of two long runs a week (one of 2h with AeT work and one around 2h30' over hills)? did it last week and a few times before, with no problems to recover...just feels stronger after each run. Usually first one on monday, second on thursday. running all the other days.

Answer:

I like that structure and have done up to three long runs in a 7-10 day period. When I was training for Ultraman, I once tried three long runs in a row (worked OK but you sure end up going slow!).

Things to watch when when extending mileage as well as session duration:

• Downhill, the downs can wear you out and trash your legs. For this reason, when doing high volume, I think that two hilly runs is probably the limit -- three max.
• Intensity, as soon as you are exploring new boundaries for frequency, distance or duration -- only one run above AeT (that run has a cap of AeT+10) -- one set of strides (if you have the pop, I normally don't).
• Swim volume, swim as much as you can given your recovery needs. No Threshold sets but mod-hard, steady and strength work (Medley) is fine. Sprints on long recoveries are OK (again, I avoid with my own training).
• Strength, if you lift then keep lifting, clearly it will need to be Maintenance.
• Easy spins are OK but all I can manage is cruising to the pool and back -- even then, I normally drive. My bike volume falls way down in run camp so these camps are best early in the season and/or a long way out from an A race.

It can take six months, or over a year (!), for the benefits of improved durability to show.

Question:
What really happens in the IM Marathon?

Reading race reports from various people, once again the common theme of losing significant time on the run appears. It is apparent even w/ people that claim to take the bike "easy" and are veteren IMers. What is the physiological change that occurs? Is it the accumulation of lactate, the depletion of muscluar energy stores (glycogen) or something else? If it is lactate, would not more training near LT help (which is what many people do and does not appear to help).

Trying to put pieces of the puzzle together.

-- Tondo

Answer:
I think a lot of people are JFT (tired). It's a long day out there.

For the run -- the key goal is to create a durable set of legs with outstanding overall aerobic fitness -- from a run point of view...

• Gradually, safely, build up your running frequency. This can take many seasons
• Address your personal nutritional limiters
• Do your long runs in the hills to build all around leg durability and strength
• Focus on excellent bike aerobic power and strength endurance (not tempo endurance as many interpret this statement -- I'm talking CP360).
• Once you have all that fitness and endurance... don't use it! Save yourself so that you can run the last 10 miles of your race FAST.

I'd say that's the bulk of it -- once you have that rolling then you can creep the overall steady-state running volume up. The next step after that is some faster work but that's pretty elite stuff.

Most athletes are running so far below their existing run fitness that we are really looking to overall endurance (best trained on the bike) and durability (best trained with frequency).

That's the way I see it.

gordo

Question:
I was wondering on your thoughts as to whether or not longer runs do something to the muscle itself that allows it to keep going through the marathon. I'm certain that all the energy pathways aren't improved by running more than a certain point, and I know that they're easier fed with a diet of cycling, but I'm wondering if you think the muscular endurance is enhanced by long running?

Mainly, in a stand alone marathon, most of the time, its my legs that give out. Weirdly, it doesn't happen in an ironman (to me), and it doesn't happen if I'm running a slower marathon (eg pacing somebody to a marathon about 30 minutes slower than my PB). But man am I sore after a marathon by itself. Is there a type of workout that would help this "muscular endurance"? I've tried a number of things- kilometer repeats, tempo runs (up to 45-50 minutes at LT pace), long runs, and my "boston special"- 5-6x 8 minutes, run at LT HR over rolling hills- in order to keep the HR up, you need to do keep pushing on the downhills. I think that generally the Boston Special lets me finish that bit of nastiness without the degree of trauma that others experience. But I use it for a specific course with a specific problem (long downhills).

Do you have a suggestion for enhancing muscle endurance for the marathon distance?

Thanks again
David

Answer:
Sounds like you have a very challenging program as it is. What helped me greatly was periods of highly consistent steady running -- these sorts of focus periods are quite tough because you can rack up a heck of a lot of training stress.

As for the soreness, if you are racing close to your limit then, my experience, is that it comes with the territory.