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Ask Jeff Archives
Last season I overtrained. When I start back, how hard and long should I go? Q: I'm a 16 year old X-C runner and last season I overtrained during the summer and was physically burned out by the time my big races came up the end of October. I think a running camp (where I ran about 6 hard days in a row) and my own desire to excel might be blamed. I am "detraining" now for the mile and 2 mile. When I start back, how hard and long should I go? (my season starts in March and peaks in Mid May). I would really appreciate any advice you could give me. A:I'd recommend a 3-day running week until January. Run long one day (10-12 miles very, very easy), one day short and fartlek or hill-oriented (not repetitions, just playful speed), and one day totally for fun--easy. You choose the distance each day. In January, you could shift to 4 days a week, and in Feb to 5 days. The two additional days would be a moderate mileage day of 5-8 miles easy and a hill repeat day.  This training program seems too easy, is this right? Q: My wife has decided to enter her first marathon at San Diego on 4 Jun 00. We are using your training schedules (beginner and to finish) from Marathon. I was very surprised that neither schedule called for her to do more than 40 minutes of walk/run during the week while doing ever-increasing long walk/runs (up to 20+ miles). Are we interpreting the schedules correctly? It seems like an awfully big jump to me to go from a max of 40 minutes each week 4-5 miles to eventual long runs of20+ miles. I realize you know much more about this than I do as this will only be my fifth marathon, and I crashed from dehydration after the Houston Marathon in Jan 00. The schedules I have followed have included hills, speedwork, tempo runs, and long runs. I just want to ensure that I get my wife on the correct schedule so that her first marathon is successful and as much fun as possible. She is 43, is currently up to eight miles on her walk/runs, and has completed one half-marathon in the past.. I believe her average walk/run pace is about 10-11 minutes per mile. Please direct us to the proper schedule for her to use so that San Diego is a positive experience for her. Thanks for your time. A: Yes, you don't need to run much during the week to finish a marathon. In fact, those who have problems with our program almost always add to the program and stay tired, crashing during the marathon due to lingering fatigue throughout the program. The long run prepares you for the marathon. As long as you do this slowly enough, with walk breaks, your wife will be as prepared to finish as any of the leaders of the race. A prime reason that you struggled at Houston is the heat. The marathon seems endless on hot days. Can you help me with half marathon training? Q: I am interested in some information on half marathon training. My husband and I have run a marathon, half marathon and lots of 5K and 10K races. We are currently training for a half marathon in Boise, Idaho. The first eight miles are uphill, and the last five miles are downhill. The race course climbs over a mountain where you gain 2000 feet and then drop down nearly that far. Do you have any training advice for this kind of race? Also, what is your advice for running uphill and downhill? If there is not anything available online, then where can we find some training schedules, etc. The race is April 15th and we both have a pretty good base. We run five miles three times a week and cross train two days a week. We take Wednesday and Sunday off and do 30 minutes of stretching on those rest days. A: The most important component of your half marathon training program is the long run, done every other week. For best results, gradually increase by two miles on each long one to a max of 18 miles. Yes, 18 miles is much better than 13. Run these at least two minutes per mile slower than you could race the same distance, and take one minute walk breaks every five to eight minutes, from the beginning. The long ones should be done on flat land. On the non long run weekends, it will help you to run a hilly run that gradually builds up to eight to 10 miles. Portions of .5-1 could be run at race pace or a little faster, with walk breaks afterward. You should simulate as much as possible the terrain you'll be running in the race. Ideal would be a run that starts with five to six miles (three uphill and three down) and increases by one to two miles each time. The last workout of this type should be three weeks before your race and the last long one two weeks before. (Remember, SLOW.) Otherwise, you have a good program. Is a 10 mile race appropriate for my 15 year old daughter? Q: My 15 year old daughter has been training consistently for three years. Her past 2 years have been logged religiously. A basketball player, track, cross country, and road racer in the summer. I have kept her to an average of twenty-five miles a week, limiting her to 5k races until this past week when she did her first 8k.. She would like to complete a 10 mile run this August. I worry about her being too young. Her training has been slow, and injury free. She has medaled all her races. My question is, at 15, is the 10 mile pushing her to early? I can't run due to hip injuries. I do not want her to have anything like my injuries to happen to her, if at all possible. I view running as a life time event. A: You are wise to encourage a lifelong appreciation of sport and fitness. There doesn't have to be, however, any significant risk for your daughter in training for the 10 mile race. As long as she's running no more than 4 days a week, runs the long runs very slowly (2 min/mi slower than she could race each distance), and backs off at the first sign of pain, inflammation, over-fatigue or burnout. Keep the fun, and she'll be a runner for life.
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