Craig's Running - Coaches' Corner

NOTE - Many of these links have recently gone dead.  I will be updating this in the future, so hang tight!

The Coaches' Corner is intended to give training tips, programs, racing advice, and anything that might be helpful to getting the most out of your training, and racing faster.

I am working on compiling a variety of training programs, including how the elite train.  Of particular interest to me is how the elite got from being "normal" to where they are now, and how I can do the same thing.

RACE AND PACE CALCULATOR - New!!!   I wrote this handy little gizmo to take an entered race time and calculate equivalent times for other race distances, as well as approximate training paces for different kinds of workouts.

TRAINING TERMS AND INFORMATION

Definitions and Terminology from Paragon Running

Intervals - This article discusses the science behind intervals, how it relates to VO2 max and LT, and the benefits and limitations of it.

VO2 Max - A technical discussion of what VO2 max is and how it is measured.  Here is a more practical article giving specific running workout and information.

Lactate Threshold - What is lactate threshold, in fairly technical terms.  Here is another article that gives more specific training information for serious runners.

LT and VO2 Max Pace Chart - A good resource for estimating training paces.

Lactate Tolerance - Mostly "to be avoided workouts" these are dying at the end intervals, similar to VO2 max workouts, but at a higher intensity with longer rest.

Running Efficiency - Running faster without working harder!  This article explains how efficiency fits in the big picture, but not how a runner can change it.  Unfortunately there isn't much you do to make dramatic changes in this anyway.

Sprint Speed - An OK article on short term (anaerobic) power, and also relates it to aging.  Here is information on specific workouts and goals of speed building workouts.

Muscle Strength / Endurance - The article contradicts to some extent a key element of my training, that is building strength and endurance simultaneously during the early season before shifting to speed.

Strength Training - A related article to the one above, this explains how strength training fits with endurance training.

Body Adaptations to Training Over Time - How VO2 max, LT, and efficiency improve over years of training.

Continuous Runs - Used for developing aerobic endurance, these are increasingly important as your race distance gets longer.  At the right pace, these become tempo and LT runs.

Long Slow Runs - Critical to marathon training, these help your body metabolize fat, and provides major psychological benefits prior to a marathon as well.

Drills and Plyometrics - Video's of various drills as well as sample workouts for LT, VO2 max, etc.

Tempo Runs - These are continuous runs, usually around 20 minutes in length, run near lactate threshold level.

Fartlek - Literally "speed play", this is typically used in place of intervals with various length fast surges in the middle of a road run.  Most of the information regarding intervals also applies the fartlek runs.

COACHES AND TRAINING PHILOSOPHIES

Jeff Galloway - Jeff was a 1972 Olympian who's training programs are probably used by more runners than anyone else.  Although formerly world class, his advice has gradually become more and more conservative to appeal to the masses, and is generally considered to be to watered down for serious runners.  His training programs call for low intensity and low weekly mileage, but with lengthy long runs.  Even for beginners, the long runs reach 26 miles (80% of the weekly total!), and 30 miles for an advanced runner.  All long runs AND RACES include walking breaks at least every mile, even for a sub 3 hour marathon!  Basically, this guy does a great job of bringing the marathon to the masses, but has little to offer a competitive runner.  Here are Jeff Galloway's training plans.

Marius Bakken - This world class runner from Norway has trained with the Kenyans, and is a big supporter of lactate testing in training.  Kenyan Training - Marius' insights into how the Kenyan's train, essentially years of LT work, followed by a season or two of hard track training.

Hal Higdon - Another "big guy" for training programs for average runners, his programs are a little more balanced than Galloway's.  For the marathon, he uses long runs up to 20 miles, and a little higher mileage and intensity the rest of the week (with no walking!).

Bob Schul - Similar coaching to Mike Igloi, stresses large number of short repeats.  Check out his sample workout schedules, but note that there are often 30 to 50 x 100m strides in addition to the workout shown!  It can be hard to figure out (his descriptions are poorly written), but an example workout is 10x100, 5x200, 8x100, 5x300, 8x100, 9x160, 10x100.

Jack Farrell - The highly successful Thousand Oaks High School coach now uses daily moderate efforts instead of the classic hard-easy approach.  This article from Coaches Education explains his ideas.

Coaches Education - Great articles by a lot of different coaches.  A great resource!

Paragon Running - Coaching information and sample schedules for serious runners.