Looking for advice on running schedule

SpockAdventures

So, I run every day, but I'm restructuring my schedule and I'd like some input on whether I build in three recovery runs, two medium intensity and two high intensity, or should I do four recovery runs, two medium and 1 intense. It probably doesn't make THAT much difference, but I'd just like some thoughts.

Torn because I don't want to overpush and risk injury, but I also want to make the most of my runs. Thanks!

Carrieendar

How long have you been running? What are your goals?

I would not advise a schedule of running 7 days a week because of the burn out and risk for overuse injuries.

If one of your goals is longer distance race (1 mile +), you may want to consider consolidating some of the weekly runs to get a medium distance type run during the week and a longer run on the weekend or something like that.

As far as intensity goes, what kind of workouts are the medium and high?

TavistockToad

i wouldnt run every day, rest is important. some cross training might help too.

MeanderingMammal

What are your objectives?

You don't mention a long run?

50sFit

SpockAdventures wrote: »

So, I run every day, but I'm restructuring my schedule and I'd like some input on whether I build in three recovery runs, two medium intensity and two high intensity, or should I do four recovery runs, two medium and 1 intense. It probably doesn't make THAT much difference, but I'd just like some thoughts.

Torn because I don't want to overpush and risk injury, but I also want to make the most of my runs. Thanks!

I can't run daily.
My knees and hips can't take the pounding. I run twice per week and vary my cardio with biking, swimming and hiking.
Good luck to you!

GillianMcK

I run a maximum of 2 days in a row, too much chance of picking up an injury, although ultra runners will do back to back runs. It depends on how long you've been running and what your goals are and how prone to picking up injuries you are!
Looking at your profile and assumnig that it's June 2014 that you're referring to, I would say it's certainly too soon to be running that amount, your body hasn't really had time to adjust to that much impact in only 4 months, take it a bit easier, better backing off a bit now and building up in a sensible manner than picking up an injury and being off running for months!!
Check out marathon training plans, even these plans only have you running 4 days a week!

SpockAdventures

GillianMcK wrote: »

I run a maximum of 2 days in a row, too much chance of picking up an injury, although ultra runners will do back to back runs. It depends on how long you've been running and what your goals are and how prone to picking up injuries you are!

Overall I'm not very prone to injury...but I'm not an ultra runner. So perhaps the four recovery runs to break up the higher intensity runs, is the way I should go.

Thanks for the advice!

SpockAdventures

50sFit wrote: »

I can't run daily.
My knees and hips can't take the pounding. I run twice per week and vary my cardio with biking, swimming and hiking.
Good luck to you!

Thank you!

SpockAdventures

Carrieendar wrote: »

How long have you been running? What are your goals?

I would not advise a schedule of running 7 days a week because of the burn out and risk for overuse injuries.

If one of your goals is longer distance race (1 mile +), you may want to consider consolidating some of the weekly runs to get a medium distance type run during the week and a longer run on the weekend or something like that.

As far as intensity goes, what kind of workouts are the medium and high?

My goal is just general fitness. I don't have distance or speed goals, just general health. For intensity, my medium workouts are around 145-150 spm and my high intensity are 165-170spm.

It sounds like going with more recovery runs (which are like 110spm jogs) to break up the RUN runs would probably be the best way to go.

Thanks for the advice!

SpockAdventures

TavistockToad wrote: »

i wouldnt run every day, rest is important. some cross training might help too.

I actually do cross training with my running. I cycle the muscle groups every day and skip two days a week.

I should really just respond to everyone in the same post. lol

As far as distance or long runs - my medium/higher intensity are hour runs, where the recovery is just half an hour to forty minutes. I don't measure my distance, only my cadence. Like I said, I don't keep distance or speed goals, just working to improve and maintain general fitness.

SpockAdventures

digginDeep wrote: »

Yeh, not quite enough info- time alone is poor measure to base a schedule on- your 'high intensity' days are presumably faster in pace so you cover more distance which means more stress on your body, and your easy days should include a long run but also recovery from those distances. I highly recommend tracking distance because it gives you a point of reference from which you can gauge intensity when compared to your time and or cadence. I've never seen an authoritative training plan that doesn't base off of miles.

I thin my biggest struggle is I live in a valley in New Hampshire. For 8 months of the year it is wet and frigid and generally miserable so I run on a treadmill at home. I vary the incline plenty, but the display is broken so it doesn't track my distance, so all I have to go by most of the time is my time and speed.

MeanderingMammal

SpockAdventures wrote: »

My goal is just general fitness. I don't have distance or speed goals, just general health. For intensity, my medium workouts are around 145-150 spm and my high intensity are 165-170spm.

I would support the suggestions that you probably need to reduce the number of days that you run, to avoid overuse injuries.

I'd also recommend that you try to aim for a consistent cadence, rather than using cadence to determine your intensity. Lower cadences do seem to be associated with higher rates of injury, so trying to aim for as close to 180spm as you can get puts you in a better place.

Subject to my objectives my paces and distances vary, but I'd suggest:

Long run
Recovery run
Rest day
Speedwork
Recovery run
Rest day
Rest day or recovery

SpockAdventures

digginDeep wrote: »

I suppose I can't relate to NH weather, but unless it's icy, I am outside for my runs in the mid-atlantic which can be cold and we too. Between grips for the shoes, gloves, a good hat and jacket- you can do it. It builds character, and you enjoy those other 4 months more. [Also I loathe treadmills and would give up running before being relegated to one- though, when we all have to evacuate earth and head to Mars, I guess I'll have to use the one on the spaceship.] But unless it's below 25 degrees, I wear shorts, cold doesn't bother me. Good luck figuring it out though. Maybe it's like what people say about the Feed the Children commercials- you could just move somewhere where there is more food/the weather is better, right?

It's incredibly icy here and last winter (which this winter is set to be much like) we had record lows every day. It rarely got over 20 degrees during the day. We had winter weather advisories constantly because of the cold. Yay climate change! It also snowed significantly almost every other day. So it really does put a damper on getting outside - it actually makes spending time outside dangerous. SO a treadmill it is. I do run outside when it's nice, but it just doesn't happen for much of the year. Bleh. I mean, we could move - but I kinda like where we are, so I can compromise.

MeanderingMammal wrote: »

I would support the suggestions that you probably need to reduce the number of days that you run, to avoid overuse injuries.

I'd also recommend that you try to aim for a consistent cadence, rather than using cadence to determine your intensity. Lower cadences do seem to be associated with higher rates of injury, so trying to aim for as close to 180spm as you can get puts you in a better place.

Subject to my objectives my paces and distances vary, but I'd suggest:

Long run
Recovery run
Rest day
Speedwork
Recovery run
Rest day
Rest day or recovery

Thanks for your suggestions! Lower cadence runs are actually best for long term speed gains - at least it is what I have read in a few different places. Either way, your input is helpful and I will take this all into consideration while I figure out what will work best!

MeanderingMammal

SpockAdventures wrote: »

Thanks for your suggestions! Lower cadence runs are actually best for long term speed gains - at least it is what I have read in a few different places.

Lower intensity, not lower cadence.

For me, a long run or recovery run will be at around 5:30-6:00 min/ km, that's at anything from 10km to 25km whilst maintaining my cadence at around 160-170spm

A speed session will vary, it may involve a warm up of 15 minutes at 5:45-6:00 then 30-40 minutes of 5:00 min/ km (tempo) or some form of intervals going 5:45-6:00 min/km to 4:30 min/ km, again for about 30-40 minutes.

Keeping cadence as consistent as possible regardless of pace is an objective.

Carrieendar

my cadence is the same whether I am doing a sub 6 mile or a 9:30 m/m recovery run. Well, within very close ranges. i think you risk overstriding with aiming for a cadence that is too low and switching it up all the time, esp if you strike with your heel (which I do, and love, and have no problems with!)

SueInAz

Everything I've read has suggested that cadence shouldn't change but speed can (and should for runs of different intensity). The "sweet spot" for cadence is 180 spm when counting both feet. The slower the cadence, the longer you are in the air and the harder you land. Slow turn over means more impact, which causes more injury. An increased cadence reduces shock at the hip, knee, and ankle, vertical oscillation, and ground contact time.

I'd also suggest less running days at this point. 4 months really isn't long enough to be punishing your body with daily runs. The treadmill isn't as brutal as concrete or asphalt but if you aren't giving your body a chance to rest and recover it's eventually going to catch up with you. I've never seen a full or half marathon training plan that has you running more than 3 or 4 days each week. The days between should be low impact cross training and one day should be rest. I've trained for all of my half marathons that way.

One way to increase speed is to add hill runs. Since you have a treadmill this should be fairly easy to incorporate by adding incline. Set up some intervals with a fairly steep incline followed by an equal amount of time at a 1% incline (which should be your standard for all runs as it simulates running outside).

You might look into a pedometer with an accelerometer to help you gauge distance. My Fitbit, for example, will tell me how far I've gone because I've entered my average walking and running step distances into it.