This article builds on my earlier piece: Durability Is Speed You Can Use.
From that article… Durability is…
...the time of onset and magnitude of deterioration of physiological performance parameters over time during prolonged exercise.
Put another way…
Can you use your fitness?
Do race performances reflect training performances?
If you’re falling short, then working “harder” might not be the solution to your performance gap.
Frequency Runs
Here’s a favorite workout I use with everyone from novices through to champion athletes…
Walk 10 Minutes
Jog 10 Minutes, Walk 1 Minute
Repeat the 10:1 to get 20-30 minutes of running
Walk 10 Minutes (optional)
New Runners: The above is the workout. That’s it. Aim for 3 frequency runs per week and crosstrain for the rest of your program.
Competitive Triathletes: The frequency run is usually a transition run off the bike. Include one, or two, per week. This will increase your run frequency to 4-5 runs per week.
Experienced Runners: This session is supplemental running, possibly with a bike warmup to take the entire session to 60-90 minutes. You can use for additional run frequency, as a second run on a double day or a long warm-up before a faster run workout (Tempo or Red Zone).
Active Recovery: Frequency runs enable runners to clear niggles, while maintaining run frequency. A few “rules” with using them when on edge:
Always include the walk to start.
Treadmill is best because you can stop immediately if the niggle starts to tighten.
Day-to-day, the niggle must be getting better. The purpose of the session is to promote healing.
Keep pace, heart rate and load… down.
In isolation, these small workouts may seem like “why bother” sessions. Over a year, they add meaningful volume to your program.
Run-Focused Combination Workouts
My article, Building Your Long Run, outlined a safe progression for your run volume. It also outlined a Basic Run Week.
What if you’d like to speed your progression as a runner?
The temptation is to run faster.
That can make sense, but…
Before you run faster… try running more.
Above, I gave you a protocol for “more often.”
Below, I’ll explain how to get “more overall.”
An an elite, I'd unload in September/March. After getting back into training... in late-Fall and late-Spring, I would insert a run-focus block.1 In those days, it meant 100-180km of running per week. These "run camps" were 4 weeks long (Fall) and 2 weeks long (Spring). They worked well.
For most athletes, monster volume is not an option. We would break ourselves down and end up rehabbing injuries.2
The solution to safely push volume upwards…
Warm-up On The Bike. This warm-up can be 20-60 minutes depending on target session duration. Consider using the Swedish Active Readiness Test to learn your fatigue profile.
Start Really Easy. Perform a gradual build through your entire Green Zone. Add 4-8 km of "very easy" before getting into your typical endurance run duration.
For example, if your typical endurance run is 10 km / 60 minutes then…
Bike warm-up 30 minutes
Very Easy run warm-up 30 minutes / ~4-5 km
Normal endurance run 10 km / 60 minutes
This protocol doubles total training duration with a 50% increase in run duration.
The supplemental volume directly targets the type of fitness discussed in My Metabolic Manifesto.
For most runners, while the body is adapting to the increase in run load, these sessions will replace the long run.
Building Your Run-Focus Block
In a 5:2 microcycle, the run week for a Competitive Amateur might look like:
Combination Bike-Run (as above), includes faster work or strides3
Frequency Run, or Off Running
Frequency Run, or Combination Bike-Run, all Easy
Frequency Run or Off Running
Combination Bike-Run, Easy to Steady
Off Running
Off Running
Adjusting this template to an individual will result in weekly run volume of 3 to 6 hours. When applying the template…
Don't Push Total Load. A 50% increase in run volume is a big increase in stress. You’ll need to moderate the rest of your program.
Supplemental Volume Is All Easy.
Do Not Push Volume & Intensity.
Back Off Immediately With Niggles. You lose ALL benefit of the run-focus block if you hurt yourself.
Maintain Strength. The run load should not result in disruptive soreness. You should be able to continue your strength, and other, training.
A structure for the overall block:
Two Weeks On
One Week Easier
Two Weeks On
One Week Easier Ends With 10K Race
Done well, I think you’ll like the result from these run-focused periods.
Back To Table of Contents
Run-focused blocks are part of an overall strategy discussed in Building Your Annual Plan.
Please refer to The Multisport Marathoner series on my YouTube channel for more information. When I’ve finished the video series, I’ll pull everything together into an online guide and share.
Place the quick/fast work when the body’s neuromuscular system is fresh (Day 1 of the microcycle).