Coach Jay coaches athletes at RunnersCoach.com and blogs at CoachJayJohnson.com. And don’t forget, if you have training question for Coach Jay, ask it here!

Jay-
Re: your post: http://insidenikerunning.nike.com/2008/12/01/coach-jay-tip-of-the-week-5/. I agree that threshold, tempo, steady state, whatever we call these runs these days are a good bread and butter run. However…isn’t the most bang for your buck in repeat interval work?
George

George-
Thanks for the email—keeping me on my toes! You are absolutely right- over a short period of time, say 6-12 weeks, “repeats” or “intervals” will quickly improve fitness. However, the problem is that approach will not, if repeated month after month, improve fitness and it will actually lead to first a plateau and then a decrement in fitness. Virtually every good coach will assign some VO2 work (”intervals”) for roughly 6-12 weeks in a training plan, yet very few will assign this work twice a week all year long because there comes a point of diminishing returns with this type of work. My goal as a coach is to help the athlete improve their aerobic fitness over the course of months and years, and it is within that context I stand by the importance of threshold running.

I completely agree that within a 6 month period a 5k runner should do some sort of VO2 max work: 4-6×1000m, 10×500m or even 3×2000m. This work would likely come in the 3rd month of that training cycle and in those weeks you do get “the most bang for your buck” with the VO2 workout vs. the threshold run. However, you could argue that in the first month of a 6 month cycle you’re getting more “bang for your buck” with the long run. And the point I want to hammer home is that in throughout the 6 month cycle there should be some sort of threshold running each week or at least every 10 days.

As I’m writing, it’s obvious this “biggest bang for your buck” thing is a slippery sloop because it is also individual to each athlete. I’ll give you an extreme example. I like to assign a “speed development” day to a 1500m runner I work with once every 14 days in the main competition phase of her training. This is the only 1500m runner I’ve ever assigned this type of workout to, but it’s because she’s extremely powerful and her nervous system is quite responsive to this type of training. The workout looks like a sprinter’s workout: after an intense warm-up, including sprint drills and plyometrics, she will do 3×30m from a standing start and then some 150’s from a falling start. She will then do some hurdle mobility, but in a quick, rhythmic manner is that more plyometric than it is postural. My hunch is that she gets the “most bang for her buck” in this workout because for her unique set of talents the neural stimulus is important. But remember, this period is preceded by 40 weeks of traditional 1500m training, during which she’s primarily focused on her threshold running (as well as her long runs and V02 or “interval” workouts).

I hope that clarifies things a bit and George, thanks so much for writing in as it forces me to better communicate both the micro and macro aspects of sound training.

Jay-
I have run two marathons this year and want to do the same next year,
including qualifying for Boston. I am training to maintain my base. Any
thoughts on a good running program to follow between now and the end of
January when I begin my 16 week program for the Ogden marathon?
Regards,
Mark

Mark-
Thanks for the question. My college coach often spoke of “getting ready to get ready” and this is basically what you’re asking: “What can I do in the next 7 weeks that will allow me to train at a higher level during my 16 week marathon plan?”

The first thing you should consider is finding a physical therapist who works with athletes and get an evaluation. The PT should be able to prescribe a progression of exercises for the coming 6-7 weeks that will lessen any asymmetries and weaknesses you currently have. If that is unrealistic, then use the videos on this site, following the 8 week ancillary progression (click HERE to view the post). In both cases you’re simply trying to improve your general strength and minimize any asymmetries you might have…and most of us have ‘em!

I’d then consider two things from a training stand point. First, I’d find a 5k to race in the next week or two to establish a baseline for your fitness. Plan to race another 5k the first week of your 16 week program, which will be the baseline for the start of that program. I think local 5ks—assuming the course is accurate—are a great tool to assess your fitness, even during marathon training.

Next, write a training program for yourself following the same weekly rhythm of the 16 week program, but substitute a different type of aerobic workout that you’ve read about and are curious about. If you’ve never done fartlek runs before or you’ve never run your long run as a progression run then experiment with those workouts now. Don’t worry about matching the training volume of the 16 week plan, but instead run a weekly volume that you know is doable. Then, after the Ogden Marathon you will have a better sense of what you need to tweak in your training to run that Boston qualifier because you had your self-coached 6 weeks of training and your 16 weeks on the marathon plan.

Finally, if you’re really serious about qualifying for Boston you should consider finding a coach in your area that has helped others qualify.

Good luck Mark and thanks for the email.

Check out Coach Jay’s five general strength training videos: Lunge Warm-Up, Back Routine, Myrtl Routine, Pedestal Routine and the Medicine Ball Routine.

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.