We recently talked about adapting to training where we really focused on how long it takes to adapt to a workload. Along with that, I discussed the problem with getting too fit too fast. Now, to supplement those ideas, I’d like to discuss two more parts to this whole idea. The first is getting the desired effect out of a specific workout. The second is avoiding the idea that every workout is the most important.

Easy Days

There are a couple problems with easy days that I tend to see across the board. The first is that, the runner will fail to see their importance for overall development. For instance, I just got an email from a runner who was going to take part of one schedule, a 50 mile per week schedule, and then take parts of a bigger schedule, a 75 mile per week program. Can you guess what parts he was going to take from each schedule? Correct, he wanted to take the shorter easy runs from the lower mileage program and then add the bigger workouts from the higher mileage program. The problem is that, at the lower mileage, he would throw off the ratio of hard work versus recovery work. It’s an easy mistake to make because we all would naturally assume that if we can tolerate more work we should. However, if you can’t handle the foundational work of easy running first, the harder work will only bring you down. If you struggle with the idea that easy mileage is junk mileage, then you limit how high the ceiling can be.

The second problem I see is with the paces I prescribe. Let’s say we give you a schedule and you have an easy 5 miles at your easy to moderate pace, which is 8:00 pace to 9:30 pace per mile. Early on, runners will tend to be on the faster side of the spectrum, and I do it too. We are fresh, workouts are light and spread out, so it’s easy to get going and not have any repercussions. However, once we get into the schedule more, those paces slow down because we are simply more fatigued. I don’t how many times runners have freaked out about easy runs slowing down once the heavy training has kicked in. I’m here to tell you that it is ok! A common theme across the training pace spectrum is that faster is not better. If it is the day after a hard workout and your legs are sore, it’s ok to be on that slower side of the pace spectrum. For easy days, it’s not necessarily about the pace of the run, but being able to get work in while allowing your body to recover from the intensity that it’s endured the day, or two, before. It’s called relative rest. Your easy runs are more about time on your feet, than hammering at the top end of your easy pace range. Don’t get caught up in matching your easy run paces for every run.

Long Runs

Long Runs are really an extension of easy runs, except for the pure amount of time we are running. Pace wise, we are using nearly the same range. Now, like with all training, how we apply that stimulus will differ as our ability and experience changes.

Many times you will see that people are either pushing the pace on long runs or firm believers in the Long Slow Distance (LSD) camp.

The truth is that there is room for both camps.

Our number one goal is to build endurance. So if you are a beginner, just coming back, early in your segment, or just plain tired, then need for a fast long run isn’t there. For beginners it should be a time to learn how to go out in an appropriate pace and avoid the crash and burn effect. There certainly is some trial and error here, but the idea is to learn from those early mistakes. Also for beginners, every progressive long run they complete is probably the furthest they have ever run, so they simply need to gain confidence in being able to cover ground.

As for those early in a segment or coming back from a layoff, a slower long run is a great way to increase workload and increase fitness without putting too much stress on your currently fragile system. By that I simply mean,