Reply to Running Advice - Prioritize Volume Over All?

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[quote=Anonymous]OK, OP, you're off to a great start. I suspect that you are overthinking AND getting too much information from Instagram.

I'm not sure I caught this, but how often are you running? Let's say four days. I would keep three days easy -- easy according to YOU, so let's say 13:30. That's fine.

On one of the days, start playing around with speed. A great way for beginners to start adopting some speedwork is "fartlek." Head out for an ordinary run, let's say 4 miles. Do your first mile slow to warm up. Then, start picking out landmarks to "sprint" to. (Sprinting is relative, too ... just run at a pace that feels hard, but you won't injure yourself. You don't need a watch.) Sprint to a tree, then jog for a while. Then sprint to a mailbox, then jog for a while. Do this over the course of your middle two miles. Then jog for the final mile.)

The next week, do the same thing: Three runs at easy pace (sounds like you are already doing a weekly long run, and that is great). One run with speedwork.

I'd do fartlek for a few weeks. Once your body is getting the hang of it, you could go to a track or a marked trail and start doing some quarter-mile intervals at a "fast" pace.

Another thing that will help you in your race is just getting some experience. Start trying to "pick people off." Pick someone up ahead who looks like you could overtake them. Then do it. Then pick a new person. Repeat, repeat. Practice finishing with a little burst of speed. It's fun! [/quote]

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