Workouts

Current RxRunning Club Calendar

If you don't feel like working out today, grab your excuses here.

What is critical in improving your running performances? If you were to line up 5k & 10k runners in order by the following criteria, which would be the best predictor of race performance?

• Weekly Training Mileage (total miles)
• VO2max (the maximum ability to process oxygen)
• Running Economy - RE (the oxygen consumption at a particular pace)
• Lactate Threshold - LT (the pace above which lactate begins to accumulate in your blood)
• 50 and 300 meter Sprint Times (applied to distance runners not sprinters trying to run distances)

The research is actually quite definitive that the first two items (total training mileage and VO2max) are poor predictors of racing success. RE is good but the best predictor is your LT pace! And lo and behold, sprint times for distance runners are very reliable predictors of the longer distance results as well. What this means is that if you lined distance runners up by each of these categories of training in order - highest to lowest rated - the last three line ups will be most like the 10k race results (or even up through marathons).

What does this all mean to you? You improve the most when you incorporate running-specific strength training, hill work, vVO2max running and race-specific pace training.

Our approach and philosophy is based in science not rehashed "more is better" approaches. Quality over quantity is the documented scientifically based success strategy. Don't just do miles, do better miles!

If you or your group is interested in a fun and informational presentation on training prinicples based on the best information available, or maybe you want to know how to effectively coach yourself, your club or running group, just contact us.

No single workout does it all. Many workouts benefit different aspects of conditioning.

Something is better than nothing.

Sometimes, nothing is better than something.

Consistency is required for long term improvement.

Always listen to your body.

Improving requires Break-down-Build-up Cycle

Seven Key Training Goals

• vVO2Max
• Lactate Threshold
• Economy
• Psyche
• Running Specific Strength
• Neuromuscular Power
• Race Specific Preparation

Longer Runs

• You don't need them every week!
• Add a mile or two every other week, even every third week.
• If you are training for half or full marathons do more miles at your goal pace.

Do you have questions about sound research-based training? Then contact us for more information.