Runners, cyclers, atheletes, training endurance vs speed

[masraum]

Hey guys, I would assume that in pretty much any sport that is physical, the training for each of these things is probably similar (and probably with a little overlap).

In this case, this is specifically for running.

If I had a goal of run for X time and Y speed, and what was holding me back the most was the X time part, then I would assume the training for that would be to try to run slower and longer. So, run for more than X mins and less than speed Y.

Then, once I was able to comfortably run for X mins, to try to bring the speed up, then strength training and speed work would be what would be needed. So, practice running faster than Y and possibly doing weights, stairs, whatever to strengthen the muscles in the body required for running.

I'm actually pretty happy where I am, but the missus is trying to get back up in time and to increase her speed. She broke a toe and had to take some time off.

I'm hoping to be able to give her some guidance.

[Tobra]

Run distance for stamina, do interval training for speed.

If you want to run for a longer period of time, if you start out at a slow pace, it can greatly delay the time where you go into anaerobic metabolism. Anaerobic is far, far less efficient than aerobic.

She must be very circumspect regarding how she progresses to increasing activity. Coming back from an injury can raise problems.

[masraum]

Fortunately, the injury was very minor. We didn't actually get an X-ray, but our daughter is a PA for an orthopedic surgeon. The missus stubbed her toe and had swelling and bruising above and below that eventually migrated to the base of the toe at the edge of the ball of the foot. She wore a flat/stiff soled shoe for about 3-4 weeks. It may have been a bad bruise, but we're guessing that it was a very minor break. I think it occurred in mid May, and she's been running since, usually 30-45 mins, but she'd like to eventually be able to run a 10k in an hour.

[mepstein]

It's all related. That is, if you want endurance, it's not all just going long. Building up your muscles with speed work can mean they work less during endurance and building up your endurance can help you do more speed workouts in a training session. Usually you do your speed first then go longer. So a cycling training week might go: sprints, intervals, long steady ride, rest, repeat. That's just a basic plan and certainly not the only one. Often in winter, your workouts move indoors. To keep your mind from going bananas, it helps to do short, fast workouts, even though you aren't trying to peak for an event. When the days are longer and the weather nicer, its easier to go long but you might be racing so you need the speed as well. So it's all a trade off and everything is connected. Each person responds to training differently so you have to know yourself or at least learn as you go.

[MatthewStew]

I prefer to see health advocates talk about inculcating "movement" activities into one's daily lifestyles. The Apple Watch has a "Move circle" that emphasizes physical movement. The Apple Watch is a great incentive tool.

[T77911S]

Originally Posted by Tobra

Run distance for stamina, do interval training for speed.

If you want to run for a longer period of time, if you start out at a slow pace, it can greatly delay the time where you go into anaerobic metabolism. Anaerobic is far, far less efficient than aerobic.

She must be very circumspect regarding how she progresses to increasing activity. Coming back from an injury can raise problems.

YES!!

I spent a lot of years training for bike racing the wrong way, in a sense.
I use to ride as hard as I could for say 30 or 40 miles at a speed I could maintain.
problem was once I got above a certain speed in a race I was done. what this DID do for me is that it built my endurance and I had about the same speed/energy at the end if a race that I did at the start. so as others got tired they came down to my level.

then I started looking for others to ride with that were way above my level to train with. yea I suffered a good bit but then the speed started coming. I needed guys that could do 28 to 30 mph for a long distance.

I also learned my body very well. I new how to conserve engery when I was riding with people above my level so that I had speed at the end.

unfortunately I see a LOT of triathletes that train the wrong way. they ride the same speed over and over for a VERY long distance. I NEVER trained at the distance I was going to ride. I ran into this girl that was training for an event. she said she was dong a 100 mile training ride. after I thought to myself, she is not getting any faster she is just making herself tired. the other mistake they make is always training on aero bars.

so yes, distance work to get stronger, speed work to get faster.
you have to figure out a pace to do X amount of miles.
speed work also teaches your body recovery.

[greglepore]

Do a little research about polarized training- spend the majority of your time at an easy pace, and add in a couple workouts a week that are "really" hard. Much harder than you could do if all of your work was a little harder than easy.

[masraum]

Thanks folks. Good info.

[John Rogers]

Back in the day...….yes the late 70's and through the 80's when I was running 10k runs and racing USCF bicycle events there was always a mix of how I and most of the other cyclists trained. I would do two 50 to 75 mile distance rides each week with hills and 3 or 4 mile sections of speed runs. Once a week at least a day for just speed which was usually drafting the scooters that were leaving North Island Air Station at quit time and try to sprint away from them once or twice. One really long ride usually up the coast and back from Chula Vista to Ocean Side just for endurance. One night at the velodrome in Balboa Park to work on the sprints and a Thursday night ride on Fiesta Island for a training race. After April on most weekends there would be a race and if not we would hold a club race series where we'd lock the "big guys" into 1st or 2nd gear and make them try to keep up or beat the kids! This went on for 6 to 7 months and would taper off a little in the winter time. On my duty days while still in the US Navy I would run for an hour on the treadmill at least. I was a sprinter, not a hill climber at all and won some races at the velodrome and also several criteriums but the endurance was necessary to be able to stay with the pack.

[Tobra]

Like Greg says, have to do some easy days, still revs your motor, but lets you recover some.