The latest issue of Runner’s World featured an article describing a new running program based on research done at the Furman Institute of Running and Scientific Training (FIRST). http://www.furman.edu/first/fmtp.htm

The program or programs, since they outline prgrams for distances from 5K to full marathon, are based on 3 days of running per week, and crosstraining on the off days.  Basically their are 3 key runs per weekon non-consecutive days.

KEY RUN #1- Interval training.  The focus of this workout is on short, fast bouts of running, interspersed with a short rest interval. The total distance is usually about 5 miles. 

KEY RUN #2- Tempo Training.  This workout focusses on being able to hold a fast, or moderate pace for a medium distance.  It is very similar to lactate threshold training.  the total distance here is anywhere from 5 miles to 10 miles depending on the race distance.

 KEY RUN #3- Long Slow Distance.  Here is where you work on the mental endurance needed for your race.

 Being a runner myself as you know, I have tried these programs and love them.  I truly feel like my running has greatly improved by following the 3 day program. 

When I started training for my first marathon in 2001, I was running 6 days perweek and logging an insane amount of miles.  I even ran the full distance 4 weeks before the race, and believe me I will never do that again. 

Anyways, my point here is that I was overtraining in a bad way.  The FIRST programs allow your body to recover between runs.  I do think the distance runs on day three are longer than they need to be, but I just back the distance down a bit and the whole thing works great.  The programs may be a little aggrssive for beginning runners, but I highly recommend their site and programs to any seasoned runner. 

Look them up and tell me what you think.  

Yesterday marked my 1st half marathon since relocating to the Triangle area 6 months ago. 

 For those of you who don’t know, I am an avid trail runner and have been a little distraught since moving out here at the lack of organized trail racing here in the raleigh, durham, chapel hill area. 

My race on saturday was great.  I could not have asked for better conditions.  the race began at 8:00 when the temp was nice and cool.  The the course wound its way through Bur Mil Park in Greensboro, NC. 

Got some great views of Lake Brandt, and met some great folks along the way.  This is  a trail race I would recommend to anyone, and I will definitely be present next year. 

I am very proud to say that this race helped me set a trail half marathon PR of 1:52:42.  and I earned 3rd place in my age group. 

I am currently searching for a good trail race closer to the area.  If anyone has any suggestion, please shoot them my way.  I do plan on running the Umstead marathon next spring.

Which is better cardio long duration or short, high intensity intervals?

 a recent study published in “Medicine and Science in Sport and Exercise”(1) found that shorter, high intensity aerobic intervals raised the VO2 Max of subjects more so than other subjects who followed longer protocols.

The study used 4 groups each with a different running protocol.  They measured VO2max before and after 8 weeks.  Both groups that used short, high intensity running significantly improved their VO2 max.

VO2 Max is a measure used by exercise scientists to determine a person’s aerobic capacity.

So what?  You may ask.  this is huge because this argues against the long held mentality that in order to improve aerobic endurance you have to train at a mild intensity, for a long period of time.  This study shows that training at higher aerobic intensity wil provide more aerbic benefit. 

When I started training for my first marathon, I used a training program given to me by a friend.  It gradually increased my running volume every week, and at one point I was running 5 days a week for 6-8 miles at a time at a steady speed.

 I have already seen the benefits of interval training and now I only run 3 days per week.  I still have a Long Slow Distance run on the weekend, but it’s more to prepare my mind mentally for running a long time rather than making me any faster.

Aerobic High-Intensity Intervals Improve V[spacing dot above]O2max More Than Moderate Training.

I have referenced the article below if you want to read it.

Medicine & Science in Sports & Exercise. 39(4):665-671, April 2007.

HELGERUD, JAN 1,2; HOYDAL, KJETILL 1; WANG, EIVIND 1; KARLSEN, TRINE 1; BERG, PALR 1; BJERKAAS, MARIUS 1; SIMONSEN, THOMAS 1; HELGESEN, CECILIES 1; HJORTH, NINAL 1; BACH, RAGNHILD 1; HOFF, JAN 1,3