Just recently, I reread Joe Hendersons’ “Best Runs”, a collection of the authors’ writings from decades of running wisdom. In it I was fascinated to read of the 1-1-1 plan for improving speed, first proposed by 2 time Olympian Dick Buerkle. In a running world where exercise science, double blind clinical studies, and thousands of well meaning coaches can serve only to confuse, Henderson cropped the elaborate collage down to it’s simplest form and suggested doing 1 mile, once a week, 1 minute faster than normal training pace to begin or simplify speed training. Taking his advice were a number of fortunate (and open minded) runners who achieved PB’s in their following races. To this end, I have also followed Joe’s advice and regularly do a 5k loop through the trails near my home, finishing on a 1k, slightly down hill dirt path that I Hammer. I don’t stop before hand, I just press a button on my watch for the final K and go for it. Essentially, I have a 4k undulating warm-up at my normal training pace (about 4:15/k) and finish with a sub 3 minuter. From there it’s short walk home and all said and done in 25 mins.
The final 30 minute special is one that reminds you of why you love running. The eternal question of “why?”, and the search in our selves for an answer comes not in words but as a feeling. This running exercise, simple in its self, aims to harness the feelings of exhilaration, freedom, and well being we seek as runners. You need to find a large grassed area or sports field, take off your shoes and spend 15-20 minutes running in bare feet. We want to be more spiritual than physical in this endeavor. More accurately, through the act of being physical we are trying to access the spiritual. There is something special and primal in removing the barrier between us and the earth. In taking off our shoes, we again come into direct contact with the ground. As you run, try to achieve an effortless pace, be it fast or slow, that allows the mind to relax. In this relaxed state of mind you can do several things. You can work towards a meditative state concentrating solely on the sound of the soft patter as each step lands, or you can bring to the forefront of your mind a problem you have and just let it be as you allow an answer to formulate, or not which is also OK. Thadeus Kostrabula in his 1976 publication “the Joy of Running” writes extensively and theoretically about the spiritual connection we can obtain through running. He suggests we access different areas of consciousness through running; "It is like an alarm clock, a sign, a symbol perhaps like a stop light changing from red to green. It seems to allow the vehicle of the sole to go forward at least for a while”. For me, personally, this state of mind, or consciousness, is the first ad foremost effect I seek, and therefore reason, I run. The social aspects and personal goals to be achieved in terms of times and racing are secondary to the right hemisphered, neurohumoral bursts of insight, exhilaration, well being and lightness if spirit. A place where body mind and spirit can co-exist.
Try this 8 week program of 30 minute workouts designed to improve racing from 800m to 10,000m. Don’t let lack of time deter you from achieving personal best times.
Find a 3-5k race either on the road, cross country or track, then work 8 weeks back to begin the program. I’ve planned for 3, 30 min runs per week on Tuesday, Thursday, and Sunday. On the days that aren’t planned, you of course have a choice of what to do. I would advise at least one day between quality workouts, so perhaps just a run or some barefoot running would be appropriate for these days. Don’t be afraid of resting! I’ve put at least one day of rest per week in the program to high-light the importance of rest.
This program assumes you only have half hour blocks available for your training. There’s no doubt that spending more than 30 minutes of running 1 to 2 times a week is beneficial. If you can negotiate with your life to have one longer session in a week, plan to have one longer run for extended aerobic benefit. If this is to be Sunday, then replace Sundays 30 minutes with a 45 min to 1 hour run.
The final 30 minute special is one that reminds you of why you love running. The eternal question of “why?”, and the search in our selves for an answer comes not in words but as a feeling. This running exercise, simple in its self, aims to harness the feelings of exhilaration, freedom, and well being we seek as runners. You need to find a large grassed area or sports field, take off your shoes and spend 15-20 minutes running in bare feet. We want to be more spiritual than physical in this endeavor. More accurately, through the act of being physical we are trying to access the spiritual. There is something special and primal in removing the barrier between us and the earth. In taking off our shoes, we again come into direct contact with the ground. As you run, try to achieve an effortless pace, be it fast or slow, that allows the mind to relax. In this relaxed state of mind you can do several things. You can work towards a meditative state concentrating solely on the sound of the soft patter as each step lands, or you can bring to the forefront of your mind a problem you have and just let it be as you allow an answer to formulate, or not which is also OK. Thadeus Kostrabula in his 1976 publication “the Joy of Running” writes extensively and theoretically about the spiritual connection we can obtain through running. He suggests we access different areas of consciousness through running; "It is like an alarm clock, a sign, a symbol perhaps like a stop light changing from red to green. It seems to allow the vehicle of the sole to go forward at least for a while”. For me, personally, this state of mind, or consciousness, is the first ad foremost effect I seek, and therefore reason, I run. The social aspects and personal goals to be achieved in terms of times and racing are secondary to the right hemisphered, neurohumoral bursts of insight, exhilaration, well being and lightness if spirit. A place where body mind and spirit can co-exist.
Try this 8 week program of 30 minute workouts designed to improve racing from 800m to 10,000m. Don’t let lack of time deter you from achieving personal best times.
| Mon | Tues | Wed | Thur | Fri | Sat | Sun | |
| 1 | 5, 200m hills | 15 min C-C | Rest | 30 min run | |||
| 2 | Rest | 2 sets 5, 60m steep hills | 4-5k w/ fast last Km | 30 min run | |||
| 3 | As many up and down stairs in 10 mins | Rest | 15 min C-C | 30 min run | |||
| 4 | Rest | 1km hill TT, fast | 15 min bare foot | 10min w/up 10min tempo 10min c/down | |||
| 5 | 1, 200m hill 1, 400m hill 1, iKm | 20 min C-C | Rest | 30 min run | |||
| 6 | 2, 1Km hills @ 5 secs slower than TT | Rest | 20 min bare foot | 10min w/up 10min tempo 10min c/down | |||
| 7 | 7, 200m hills | 20 min C-C | Rest | 10min w/up 10min C-C 10min c/down | |||
| 8 | 2 sets 5, 60m steep hills | Rest | 4-5k w/ fast last Km | Rest | Race weekend |
Find a 3-5k race either on the road, cross country or track, then work 8 weeks back to begin the program. I’ve planned for 3, 30 min runs per week on Tuesday, Thursday, and Sunday. On the days that aren’t planned, you of course have a choice of what to do. I would advise at least one day between quality workouts, so perhaps just a run or some barefoot running would be appropriate for these days. Don’t be afraid of resting! I’ve put at least one day of rest per week in the program to high-light the importance of rest.
This program assumes you only have half hour blocks available for your training. There’s no doubt that spending more than 30 minutes of running 1 to 2 times a week is beneficial. If you can negotiate with your life to have one longer session in a week, plan to have one longer run for extended aerobic benefit. If this is to be Sunday, then replace Sundays 30 minutes with a 45 min to 1 hour run.
Once again, thoughts, other ideas, and comments are extremely welcomed. A big thanks to 3 chickens and a baby for their contribution. I would like to look further into 15 minute workouts, giving more credibility to the rule that some is by far better than none.
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