"...use time instead of distance ... because the human body has no idea whether it is using the metric or imperial system and a mile to one person is very different than a mile to another."
 | vs. |  |
One of the cornerstones of any marathon program in the United States is the 20-mile run. It’s commonly prescribed on Sundays in order to give those training for a marathon time to get those miles in, enjoy their Sunday brunch, and recover with family and friends. But if the 20-mile run is so essential, why do coaches from countries on the metric system prescribe a run that is slightly shorter than 20 miles? Is that run any less beneficial when trying to set a personal best? Are Europeans going to be slightly slower because they didn't get the sacred 20 miles in?
Another question coaches and runners should be asking is why do generic training plans leave out the fact that a 20 mile run for someone training at 8:00 min per mile is a significantly different workout than the same workout run at 10:00 min per mile? The answer is generic training plans are built for the “average” runner. And while they do work for some, you will get more benefit from an individualized plan.
This is why Windsor Running plans will routinely use time instead of distance because the human body has no idea whether it is using the metric or imperial system and a mile to one person is very different than a mile to another. What our bodies do recognize is time spent at an elevated heart rate. Workouts based on time will ultimately allow you to see bigger improvements in your training and you will have fewer injuries because your body won’t be forced to fit into a cookie-cutter plan that wasn’t written for you.
We have included some of the other great benefits to running for time versus distance below.
Another question coaches and runners should be asking is why do generic training plans leave out the fact that a 20 mile run for someone training at 8:00 min per mile is a significantly different workout than the same workout run at 10:00 min per mile? The answer is generic training plans are built for the “average” runner. And while they do work for some, you will get more benefit from an individualized plan.
This is why Windsor Running plans will routinely use time instead of distance because the human body has no idea whether it is using the metric or imperial system and a mile to one person is very different than a mile to another. What our bodies do recognize is time spent at an elevated heart rate. Workouts based on time will ultimately allow you to see bigger improvements in your training and you will have fewer injuries because your body won’t be forced to fit into a cookie-cutter plan that wasn’t written for you.
We have included some of the other great benefits to running for time versus distance below.
Great for Beginners: We love working with beginners because they can benefit from our strength and running plans the most and beginners bring fewer bad habits to the table. During our initial consultations, we routinely hear from our beginner clients that “they can’t even run a mile.” When we talk to them about switching their mindset from distance to time, they are able to complete more runs faster and feel better once they have finished them. For someone just starting out, ten minutes of running is a great accomplishment, regardless of how far they went.
More Interesting and Fun: Swedish coaches in the 1930s were sick and tired of being beaten by the Finns so they came up with Fartlek, or “speed play,” workouts. These were designed to teach runners to vary their speed during timed sections of a workout so that when they got into races, they could adjust to pace changes. These workouts also allow you to work on raw speed for a portion of the workout and endurance for another portion. They are fun and will typically last 20 – 30 minutes. Here is a great article by Coach Greg McMillian on how to incorporate them into your training: The Lost Art of the Fartlek.
Better Long Runs: The long run is an essential part of any training plan that almost all runners need to incorporate into their schedule. Not only does it teach your body to burn fat as fuel, but the adaptations that you'll make between 90 minutes and 2.5 hours are significant in terms of aerobic development. Long runs should always be done by time and the proper amount is a function of your overall training volume. In Daniel’s Running Formula, Dr. Jack Daniels says:
“…your longest long run [should] be no longer than 30% of your total weekly mileage (for those running 40 or fewer miles per week), and 25% or 150 minutes (which ever comes first) for those over 40 miles a week.” (p. 50)
This is key for marathon runners because if your generic plan has an 18 or 20 miler in it, but your total weekly mileage is 39 miles, you’ll be way over the 30% threshold. Running the 18 and 20 milers will increase your risk of injury and if you’re spending more than 2.5 hours on your feet, the returns you get from the run diminish greatly. Worst case scenario, it takes you so long to recover from that big effort that you can’t do the runs on your plan for the next few days.
So on your next run, try switching from the "I'm going to head out for five miles" to "I'm going to run for 40 minutes" and see what kind of benefits you get!
More Interesting and Fun: Swedish coaches in the 1930s were sick and tired of being beaten by the Finns so they came up with Fartlek, or “speed play,” workouts. These were designed to teach runners to vary their speed during timed sections of a workout so that when they got into races, they could adjust to pace changes. These workouts also allow you to work on raw speed for a portion of the workout and endurance for another portion. They are fun and will typically last 20 – 30 minutes. Here is a great article by Coach Greg McMillian on how to incorporate them into your training: The Lost Art of the Fartlek.
Better Long Runs: The long run is an essential part of any training plan that almost all runners need to incorporate into their schedule. Not only does it teach your body to burn fat as fuel, but the adaptations that you'll make between 90 minutes and 2.5 hours are significant in terms of aerobic development. Long runs should always be done by time and the proper amount is a function of your overall training volume. In Daniel’s Running Formula, Dr. Jack Daniels says:
“…your longest long run [should] be no longer than 30% of your total weekly mileage (for those running 40 or fewer miles per week), and 25% or 150 minutes (which ever comes first) for those over 40 miles a week.” (p. 50)
This is key for marathon runners because if your generic plan has an 18 or 20 miler in it, but your total weekly mileage is 39 miles, you’ll be way over the 30% threshold. Running the 18 and 20 milers will increase your risk of injury and if you’re spending more than 2.5 hours on your feet, the returns you get from the run diminish greatly. Worst case scenario, it takes you so long to recover from that big effort that you can’t do the runs on your plan for the next few days.
So on your next run, try switching from the "I'm going to head out for five miles" to "I'm going to run for 40 minutes" and see what kind of benefits you get!
RSS Feed