As you would expect, these "Speedsters" do really well in the short races but struggle with longer races (and the types of workouts/long runs that go with the training for those races).īecause of these nuances in runner type, I created versions of certain plans where I tweak the training plan to better match the runner type. Speedster - On the other end of the spectrum, some runners are more speed-oriented. When they put their times in the McMillan Running Calculator, their long distance races far exceed what they can run in short distance races. But, they excel in the longer races and longer training runs and workouts. These runners really struggle with short races and fast, speed-oriented workouts. (When they put their times into the McMillan Running Calculator their race times are pretty close to matching the predictions from the shorter races to the longer races – depending on experience at all distances of course.)Įndurance Monsters - Some runners, however, are more endurance-oriented. Combo Runners are fairly equal in ability in short distances and long distances. You can read my full article here but in a nutshell, I find there are three types of runners: Combo Runners, Endurance Monsters and Speedsters.Ĭombo Runners - The vast majority of runners are Combo Runners. What are Combo Runner, Endurance Monster and Speedster Plans? Level 4 plans often include 1-2 hard workouts per week. Level 4 – You're a seasoned trainer/racer who runs 4-7 days per week for around 50-60 minutes per run and at least 90 minutes for your long run. In Level 3 plans, you'll often run 1-2 specialty/hard workouts each week. You run 4-6 days per week for at least 30-45 minutes with a long run of at least 60-75 minutes. Level 3 – You have some experience with performance training plans and specialty workouts (like long runs, tempo runs, speed workouts, etc.). Level 2 plans may also include 1 specialty or "hard" workout per week. You run 3-5 days per week run and should be able to run at least 30 minutes for regular runs and at least 45 minutes for a long run. Level 2 – You've been focused on finishing races and now you want to finish faster. You'll run 3 days per week in Level 1 plans. But, you can run for at least 15 minutes on regular runs and up to 30 minutes for a long run. You've never run before (or it's been a long, long time) and/or you haven't finished a race. To guide you to the correct training plan, I've created four runner "levels." What's the difference between the levels?
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