Seems like there are 1000s of variables to figure out to get better at running. On the other hand, it also seems like there’s just two: run longer and run faster.
To get better, we are faced with multiple variables to enhance our running practice. Whether you are training to get off the couch, for a 5K holiday race, or simply for life, there are practical and objective ways to any running practice.
Here is how Beth and I approached her running practice.
Meet Beth.
Beth came off a running injury (knee soreness / tweak) and wanted to get back into the swing of things. Specifically, she would like to join her sister for a 5K or 10K in the new year.
She has a history of running, but has never formally trained or followed a running a program. However, she has an overall athletic background, is a hungry athlete, works hard, and is open to coaching suggestions.
As a coach, Beth is the perfect athlete to work with.
What We Did.
Before working through the entirety of her program, we took baseline data to understand where she was out volume wise (miles per week) and her overall running pace.
No matter what we decided to do, it was important to manage a volume (miles per week) that would allow her to progress while recovering from knee pain.
Her Program — 5 Behavioral Levers
Among all the variables to contribute to running success, there are only a handful of behaviorallevers to pull and evaluate running performance.
Thus, we focused on these five (5):
- Total distance (in miles or meters)
- Terrain (where she ran)
- Running Frequency (runs per week)
- Running Strategy (more on this below)
- Running Pace (an outcome of the entire protocol)
Total Distance
First, we set the distance to run each run. Holding this constant, we were able to evaluate the effects of terrain and the running strategy.
Running Terrain
Second, we noted which terrains produced the fastest times relative to each strategy — outside, on a treadmill, or an air runner (self-propelled treadmill).
Running Frequency
Third, we targeted a desired frequency of runs per week. Given our baseline runs were inconsistent, Beth and I targeted 3 runs per week.
Running Strategy
Fourth, and the most importantly, aspect of this training program involved the running strategy. Among all the ways to improve running performance, we landed on a ratio of running time versus walking/jogging time.
Specifically, I challenged Beth to run/walk at particular intervals and systematically increase her running time within each interval week over week.
For Beth, we started at a ratio of 2:1 of running to walking minutes and progressed to 4:1 over the course of 6 weeks:
In the strategy screenshot, you can also see that we held the distance constant (2 miles (3.22 km)) while only changing the pace.
Running Pace
And finally, as the math works out, the more that you run in a given distance, the lower the average pace (miles per minute). Improved running pace is the outcome of many small behaviors and decisions made every day and every week.
Given the variables discussed above, the running pace in the context of the terrain (colored bars below the line) and the running strategy (pacing — colored lines), we see Beth’s average running pace decrease over time!
Go Beth!!!
The Outcome.
I had Beth retest common running distances are her gym — 400m, 800m, and 1600m. We also took a peek at previous personal bests to analyze her progress. We see improvements in the 5K and miles times just after 6 months of Running Plans A and B.
Next steps…
For Beth, we are on a journey to continually improving her running pace. She is excited for the next phase of her training and loves seeing her progress mapped out in the charts like the ones above. We chose a strategy of interval-based training to methodically evaluate how she can get better. While we want to science-the-hell out of her running practice, we cannot make every aspect of her training a research study. We have to go for it — test and retest.
With her early success, I’m excited for Beth to crush the 5K with her sister and improve her mile pace.
