Plan Your 2021 Running: My Key Training Strategy is the Variance “Roller Coaster”
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- Опубликовано: 6 сен 2024
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🔹 In this daily running vlog, you will hear my thoughts on training for 5k running races all the way up to ultra marathons. Also, we will discuss the best running shoes of 2020, and running shoes that are not working in the current calendar year.
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I think a detailed plan for a training block would be great
This was incredibly insightful. A detailed training plan would be helpful.
What do you think about multiple bell-curves in a single block? Ex. 20, 25, 30, 35, 40, 30, 35, 40, 45, 50, 40, 30, Race.
It would help to talk more about the 40-70 mile jump. Talk in terms of paces and miles for runners that have past beginners and are working on getting toward the next goal because I think that is the majority of us runners out there! Thanks Seth 😊
cool
QD: I am training in 4 weeks blocks with increasing mileage each month before the race like: 55-60-65-70 / 60-65-70-75 / 65-70-75-80 / 45+race
QD: normally I do 12-16 week blocks for key races lika a 100K ultra trail, 50K trail marathon or a road marathon. My overall basic volume per week is at least 40-50K. During training blocks it rapidly goes up till 60-80K plateauing at 90-110K. Key is variety and to choose races strategically over the year so you have enough time for aerobic buildup and volume increase. I would do tempo or interval runs maximum once a week approaching the taper. GREETINGS FROM SALZBURG/AUSTRIA!!!
Great topic Seth, I just want to comment that for trail runners, or people who train road and trail, or very slow-paced runners, planning in terms of TIME instead of mileage may be preferable. So, for example, 10km on the road may take 50 mins, but 10km on a technical trail/mountain May take double that. Better to set a target time-on-feet and try to build from there. So a beginner runner might be running 3 hours per week now, they may set a target of peaking at 4.5 hours weekly. A rule I use is the 10% rule, where I try to limit weekly jumps to roughly 10% of volume. Hope this helps someone, best wishes for 2021 everyone👍👍
I like the name "training rollercoaster" because it can have multiple meanings. It can mean the change in volume, but it can also say that your training block will have ups and downs.
Seth! Thank you for all the knowledge you give us!
I cannot afford a personal trainer, but w/ all the info you put out there I am lucky enough to say you are somehow my trainer ✌🏼💪🏼.
best wishes for 2021.. from Spain!!
Excellent Gonzalo, thanks for tuning in from your beautiful country. Onward and Upward!
QOD-I had to recover from two major injuries in 2020, so the 1st week of base was 20-25 working up to 65-70. This took 16 weeks each. The lack of racing has really screwed up the schedule. Usually, I do some road races in January-March, trail races April to September and one road marathon October-December. I will substitute hill workouts for work on the track. I'm 65, been doing this for awhile.
My key training insight for 2021 is to avoid injury. For me, this means planning in "down" days, weeks, and cycles. I take Mondays off, run slowly on recovery days, and make every fourth week a "down" week. Having just completed weeks of 28, 31, and 39 miles with a longest run of 100 minutes, this week is a 27-mile "down" week with a 75-minute long run. My next four-weeks will be 38, 41, 42, and 28 miles with a longest run of 110 minutes. After nine months I hope to peak at 63 miles with a 25-28 mile long run followed by a three-week taper to attempt a Boston-qualifying marathon. I will also vary my training cycles, building aerobic base first, then hills, then speed/turnover, then marathon-focused stamina. I'm also planning a four- or five-week marathon recovery cycle. As long as I can avoid getting injured, I should do fine.
QD: My key insight is watching your videos! 😂👌
Seth this is really REALLY useful, I’ve never built a training plan myself before and don’t know any coaches as such. I’ve only been running for 18 months and used the Nike run club app previously which built a plan for a specific race distance, i really enjoyed having that structure but now I’ve moved to Strava and have a half marathon race in mid-May 21 to prepare for (my goal is a sub 1:35). If you could do a Half Marathon training plan walkthrough that would be incredible, I’ve used Strava to work out my paces for Easy, Steasy, Tempo and Race runs but i don’t know how and when in a 16 week block to do these runs. I’ve watched and re-watched so many of your videos and made notes as best i can but having someone as experienced as you run through it would be a godsend!
Great info on the bell-curve training philosophy. Thank you.
Great Curt!
QD: yes it will help to detail a training bloc, I will start 2021 to be self-coached and your videos are very helpful. Have a good day Seth and DGR familly :)
I just put together my own training plan for a 50miler but it is an amalgamation of what I could find online and feedback from more experienced runners. I was doing the best with what I had but I always love the insight of more accomplished runners
Thanks Seth, this is super helpful. First self-coached race (10K), a detailed training block of any kind is appreciated.
I think your variation in training is a good idea. One theory is that we need need to vary both the volume and intensity of our workouts to keep stimulating the body to adapt and grow.
QD: Slowly increasing the mileage and listening to the body all the time. DGR strong💪
This came at the perfect time--I'm doing a fast build for a Jan 30th marathon. My mileage progression has been something like: 30-35-55-60-65, and this week peaking at 70 followed by a nice 50-40-25 taper. With such a fast build, almost all my miles are slow/aerobic, or else I'd crash and burn trying to do this much volume. We'll see on race day how a short, almost all-aerobic build-up works. I'm sure it won't take me to my full potential, but it will be a good return-on-investment for someone who starts with basic fitness but not more than 8 weeks for focused marathon training.
Excellent Joel! Keep me posted on the results.
YES!
Co-planning training with in-life events to better see the other stressors (though life happens) and then better plan when I can realisticly do hard and easy sessions.
from an Ultra standpoint my blocks are much longer and have at least one if not two valleys along the way up. I’ll be doing a 20 week block for my May/June race coming up.
QD: I’ve found having 2-3 recovery weeks built into my block has provided me with a physical and mental break throughout a larger training cycle. So, mini roller coasters within the bigger training block roller coaster.
You could title your book/method-
“Rollercoaster Training: How Variance and Periodization Lead to Distance Running Success”
Yes!!!
Yes! A detailed training block would be very helpful. Also, adding in where you recommend to place the different types of runs you mentioned into a 3 month training block. (Aerobic base/ build up in mileage, peak mileage, and the taper)
Would love to hear more about increasing your intensity, and whether this can be done at the same time as increasing volume (as it appears you do? Could be wrong about that). Thanks!
Really good discussion re training. The explaining “why” is excellent.
Thanks for tuning in Marlin!
Great insights. The gold was when you covered the multiple training blocks in the 40 to 70 example.
Yes a detailed training block would be helpful!
My key to planning training is understanding the timeframe of adaption from each of the different training methods
The guy that ran with you in Amsterdam in the clip and was paced by Michel Butter was Frank Futselaar and he qualified for the Olympic marathon in Valencia. Don’t give up Seth! 😉
This was very timely for me. I'm back at the bottom of the bell curve and was questioning myself about my relatively low mileage. You confirmed something I've been doing intuitively, almost accidentally.
QD: YES!!! Oh my gosh, please, more training advice and plans would be so appreciated!!!
A detailed plan would be awesome!
Yes! A plan vlog would be awesome!!!!
Funny enough I unintentionally did the 3 bell curves from 40 to 70 miles/wk of peak volume 😂 Yes it was a thing called no races and COVID. RN, I’m in the final curve to 70 as I look toward running my first marathon in what I hope is sub-3! This was a great vlog Seth and I would totally be interested in more detailed vlogs about setting up training blocks. Maybe you could do one for each of the goal race distances from 5/10K to 50K.
QD: My key insight in planning for training block is variety in run types. I’m definitely an easy day easy and hard day hard believer but when thinking through a training block I believe in mixing up as many of the 13 types you listed in a block as possible. I think it preps you well, gets you super fit and keeps each week and day interesting. Variety is the spice of life is it not?!
wow great talk. for me always listening to my body over following a plan but it ends up being fairly consistent if i am listening closely. volume min is normally race week except for post-race week if it's a hard race maybe 25 but seems less relevant than how long is the block and how long do i sustain peak mileage which is usually about 3 weeks but that also depends on when races are. if i am doing one every month then the mileage gets choppy and there is no block, rather a season.
another word about listening to one's needs: fartleks and progressions are best for this! esp progs. start slow and just listen and build it. so good for getting paces in without as much risk!
QD: Trust the process, especially for those in high school, if you are ever questioning your coach just trust that they will get you to your best.
My biggest key is to 1. not build up to quickly and 2. try something new in the training block (ex. new workout, longest run ever, faster runs, etc)
thx Seth learned a lot , the training plan video would be nice .
Yes, could do with some help planning a marathon training block starting in Feb..
QD: I am doing 8 week training blocks. increasing mileage probably faster than I should but it is paying off so far. past training block(as I am starting a new one rn) was 25-30-35-40-40-30-20-20 with my upcoming block being 30-35-40-45-50-50-40-30
Training the brain. A couple years ago I raced four consecutive trail marathons in four days. About 6 miles into the second day’s marathon, when I was feeling winded, suddenly thought: “I only have 20 miles to go!” Which was a revelation. Before that moment, marathon distance often intimidated me. Yet it’s just a matter of perspective. By day four of that staged four-day ultra race, I logged my fastest time and - despite snow and a high temperature of just 15 Degrees Fahrenheit- placed First Overall at age 55. Since then, I train the brain. If running uphill sounds intimidating, I’ll run Mt. Evans or Guanella Pass or somewhere else above 10,000’. If I don’t feel like speed work, I’ll start doing fartleks. Breaking the routine and, as Eric Orton says, shocking the body.
QD: Great video man! I’d say a big thing that has helped me in my training is tempo runs and long runs that have some speed built in.
Yes...I'm experimenting with almost all-easy mileage during the week, and the only speed I do is in the final miles of my weekly long run. For me, this is making running both peaceful and exhilarating!
These past 2 videos are my fav type of stuff. Extremely helpful. Thxs Seth!
Great video. would love to see a detailed training block, or how to structure Vert in a training block.
QD: My key is I am not planning months ahead I try to improve slowly. If a race is coming up I do couple of weeks of planning in my head and make sharpening and tapering in the last 2-3 weeks.
Yes a detailed plan sounds awesome!!
So basically this is the supercompensation principle spread out over long-time training and not session to session restitution. I like it!
everytime you mention the great arthur lydiard i think you should come here to Auckland and Run his old stomping grounds. NZL is a great place for kids too
I love bell shape trainibg method, when do running training, there is big family commitment involve😅 I can put realistic milage training week and flexibility available.
Thanks Seth 😘
This was a great video. I recently subscribed, and I’ve been that runner stuck between 30-40 miles a week for the past few months. Never had an actual training block, just kind of signed up for random races when I felt like it, and thus never performed super well. Going to be a more organized runner in 2021!
Seth, love love love this. I’m embarking on my first ultra training block, can you make any recommendations, or suggest anyone that can?
Interesting topic with those details in the bell of a training block👍
A training plan vlog would be excellent. I have been following the same routine for too long. Easy running with 1-2 tempo/threshold days. Got the blinkers on that weekly Strava goal 😕
A detailed plan for a training block and how you would structure the 40-70mpw.
A detailed training block plan would be helpful. 5K would be cool but any distance is fine
Plan, my running. Woke up knee in tremendous amounts of pain, no running today
Hope you get better soon!
R.I.C.E.
Yes detailed plan would help!
Just finished first year of return to running (1800mi !) ...but worked through some hurdles (PF, ITband, low back, calf muscle...etc) SO- goal for 2021 = getting a coach to get some knowledge & experience !
@suspicionofdeceit no doubt...i started my running with blinders on, too much too soon, not enough of the pre-hab and support as you mention. Pilates strength and stretch has helped A TON. More to come / getting a coach in February to help with the structure also - onward and upward!
Love that you mentioned Lydiard! My favorite coach to read
Really good video!! Thanks Seth.
Glad you liked it! Thanks for tuning in!
@@SethJamesDeMoor Had a couple of weeks off with a minor injury so binge watching your training videos in preparation for a great 2021!
It would be time consuming, but I’d love to see how’d you actually structure someone who’s longest single run is in that 5-10 mi area. How would you get them to a marathon for example. I think that’d be helpful for many!
Hi Set, a bit surprised that you do not take intensity more into consideration. Mileage @aerobic space, and mileage @Maximum Aerobic Speed, are very different. For me, it is all bout this. I should say that my mileage is quite regular but my mileade @ high paces. Cheers,
QD: Listening to the body. My training is unconventional due to my construction job, so I put in miles according to my work schedule and how the body feels. I’m currently comfortable doing 60 miles per week as a peak before a race.
Thoughts on holding/maintaining 60-70 miles a week? That's where I'm at. I don't really have time to push beyond 75 miles a week.
I was going to ask this same question. Been doing 100km weeks for mostly all 2020
On the money #DGRstrong...... :QOD:... key is looking back at previous training blocks and continuing to evolve by taking what worked and learning from what didn’t work. Beyond that, #SPECIFICITY... is also top of the list in terms of planning..... very different planning for a road 5K and a technical trail 50K..... know what you are aiming for and make your training specific in terms of pace, terrain, environment, time of day and course profile.
I just tend to focus on mileage for the week, long run length and if there is a key workout. The rest is just made up of easy runs and whatever mileage i can fit in. I know it's not ideal but it gives me flexibility.
A training plan would be good. Take a race/time target and talk through how you'd plan it.
Maybe something more realistic for most of us like a 1:40/1:50/2:00 half instead of 1:05...
key to planning my training - look long term.
Would be awesome to hear more about planning a training block.
Seth...sooner or later you should write your 1st book: “Butter my bread: this is how I train 💪🏼” 😄👍🏼...a lot of people would buy it... if you don’t have time, find a ghost writer and “just” talk to him 🙊🤣
Good Morning
Would like the detailed vlog you mentioned as well, these were all great pointers :) If I ever went for a marathon, Id definitely use your advice
Hello from Houston! We love your content! I would suggest to most folks, instead of reading books that a coach has written, read what the best coaches are reading. Subscribe to Sports physiology journals to get the latest data on training and how the body reacts to it. It's definitely a great resource to have books but some the data in those books can be dated. All of the most recent data is gonna be found in journals that are published either monthly or quarterly. This will also show you why something that happens to work for you does work and will also help you possibly eliminate trying certain training techniques that have already been proven to be ineffective. Much love!
Chase that butter Seth!🏃♂️lol
I love this vlog! In my previous races, I did a three weeks up, then a week down.. not sure what method that was lol. But yes, would love to have detailed steps on how to create my own training plan :)
Not an original insight for sure but I always work my training schedule backwards from race day (or summit day in the case of mountaineering). I’ll put in 2-3 taper weeks, then what I want my peak training week to look like and then see how many weeks remain from then until the present day and adjust the training ramp accordingly.
Thanks Seth, good video, yes a detailed training plan would be interesting 🧐
I think this is the earliest I've ever been dam
You should definitely make another vlog about training block in more details!
Since there is no race planned, I have a hard time finding the right mileage to stay in good shape, motivated and not picking up an injury mainly because I don't know how long it it going to last.
Fantastic vlog! Would definitely like seeing one of your detailed training blocks. Super helpful videos.
Yes yes yes, detailed training block Boss
Definitely the bell curve when preparing for a raec. But Seth, on your comments about keeping the same mileage for several weeks, I think it might actually be OK if one just runs for pleasure (esp. if that mileage is not too high).
The mental burnout this past year has been the hardest.
QD: I like to mix it up and pivot between the 5k, 10k, and the half training plans.
I was about to say you train same(ish) to Lydiard... I think J.Daniels offers a good education as to what pace suit people to then apply to the Lydiard way.
Love this strategy, thanks for the details SJD
A video on designing a training block would be nice.
QOD - Trying to increase volume without suffering from repeatedly getting shin splints. I'm keeping speed sessions to a minimum, and doing trail runs more often to soften the landings, to try and help... Always seems to recur when i get to around 30m/w
Yes, love this info! Welcome more
I would love a detailed training block... Apparently I am a beginner runner haha I've been running on and off for years but only peaked around 30 miles a week. Recently I really have just dived in and taking running really seriously but I'm still hovering around 20 miles a week. My plan and schedule just looks like a mess and I have no idea where to start or how to make progress...
Thankyou.
Very insightful Seth!
I work closely with a running coach when training for a race. I find when I train myself I ALWAYS over do it.
6 months for the 1/2 officla half marathon validated by the world athletics asociation in BOLIVIA 1:30 goal, making a training plan video would help me a ton !
Hi Seth, great topic. Do you sometimes have a look on strava's "Fitness & Freshness" dashboard ? Does it match your personnal perceptions ?
Great video, interesting 🤨 always made my peak 1 week then taper. This makes more sense
So if I understood it correctly you do the rollercoaster for volume and intensity at the same time? Awsome vlog btw, really helpful
Chasing Butter 🧈🏃🏻♂️
Just discovered this channel and really enjoy the content, especially the show reviews! Although I am nowhere near the caliber of runner you are, I do have my doubts about your general training method though. Aerobic base is obviously very important, but which benefit does running most of your runs at 8min+/mile pace really have for you? That`s literally a walk in the park for you. You can barely call this training imo. Wouldn't it make more sense to cut down on the insane mileage (for a half marathon) in favor of more speed work and more rest to increase running economy and muscle memory? I feel like going so slow is very unspecific for a half marathon training regimen. Have you tried other training paradigms in the past? Not a hater, just putting out a controversial/challenging statement ;)
I really enjoyed hearing the broad overview today. I’d love to hear the specifics of a training block. I’m interested to see how you interpret lydiard’s research. How are you cycling your plan? Is it weekly or longer? How many fastervpaced sessions are you doing each week? Etc. thanks for the insight.
hmm Jack Daniels, not so sure that will help with my training
QD My coach! He’s wonderful, and the strides I’ve made (pun intended) since signing up with him are the proof. Martha