Different types of running training programs question

[Jo]

What are the different types of running training programs and why would I choose one approach over another?


I’m trying to remember stuff I used to know about how the various “schools” of training plans differ from each other, and why one approach might be better or worse for certain types of runners. Argh, sorry this is so vague - I just remember that Hal Higdon’s approach is different from Jeff Gallaway’s, etc etc. 

I’ve tried to google it but apparently I’m not using the right keywords and all that’s coming up are actual plans (mostly runners world) and questionable graphics (“this is a lot of work for a free T-shirt and a banana” “keep calm and run 13.1”).

i have five months until my half, no recent running but a good base from earlier this year(May) and relative strength/fitness from hiking etc. Any recommendations?

[Wines Not Whines]

I’m not an expert on running modalities, but I’ve come across a few different types of running plans:

1. Run/walk - Galloway is known for this.

2. Beginner plans - Low mileage, most runs done at the same pace, only goal is to cross the finish line. Hal Higdon has some of these (he also has more advanced plans).

3. More advanced training plans based on exercise science and physiology - These usually involve higher mileage, and each day has a different purpose. Each week usually has a long run, speedwork, a tempo run, and easy or recovery runs. Pete Pfitzinger and Jack Daniels have good books with training plans like this.

4. Plans for people who want to run fewer miles than #3, but still do the key targeted workouts (long run, speed, tempo) and add more cross training. One of the best known is called “Run less, Run Faster.” The Hanson’s plan is kind of in between #3 and #4.

ETA: People choose training plans based on different reasons, including their running history/experience, level of fitness, how much time they have to train, their goals, and history of injuries. I think it’s good to consider all of those factors.

[al320]

Wines Not Whines gives a really good summary

Basically, look at some plans and see which one seems like a good fit for you, in terms of the kinds of mileage youre comfortable with, the number of times per week you prefer to run, and the kind of running you respond well to (avoid one with tempos if you hate tempos, for example). Dont overthink it too much. Sometimes we get bogged down in the details.

[foundmylazybum]

Make sure you accurately assess your current running fitness.

3 months off of running is starting at the beginning of base building for most programs.

You sound fit but you most likely need to start at the beginning of base building before you can do a training.

[Jo]

Thanks, Wines Not Whines, al320, and foundmylazybum. I went out and ran a slow 2 miles yesterday. I could have kept going, probably for another 2, but I figured that was a bad idea given that I am just getting back into it after a 2 month break. And I really was slow, like 5 minutes over my trained and slightly lighter pace.

I’m not sure about my base. I’m a lifelong runner, slow and steady, better at endurance than speed, and I don’t typically get injuries. I’m also overweight now and need to take off 20-30 lbs for maximum running comfort. Working on it.

So.. do I decide I’m a total beginner and go hit up C25K for 2 months, then follow a “just finish” HM training plan? Or do I pick a gentle training plan and plan to do each week twice? Or do I just go out and run 4x/week for the next 2 months, then choose and follow a HM plan?

[vcubergirl]

I am a huge fan of c25k, so I don't think you can go wrong checking it out. However, you seem like you're a bit farther along than couch, so you might not need to start at the beginning.

I think you should take a look at the base mileage of some of the plans, and see what the difference is between what you can do now and what those entail, and maybe decide from there. A good rule of thumb is to increase your mileage about 10% per week, so maybe you can just cobble something together to get from where you are now to the start of whatever plan you pick.

[foundmylazybum]

Personally, I'd look at a few things:

First off sorry but running and hiking are different and if you havent been running in three months, you are in a base building phase.

This isnt to say you arent in shape or have aerobic capacity from your training with Kilamanjaro and you can use that to your advantage but tons of other things happen during different phases of training and if you took off three months from running you scientifically detrained some of those areas and it's time to rebuild.

I think you inherently know this because you are asking about plans 5 months out of a race not 3, which actually gives you time to DO a base plan PLUS a training plan.

You can skip the base plan but your risk of getting injured or not getting your goals goes up bc you built a house on no foundation.


My advice is to consider Hal Higdons novice base building

Then novice 1 or possibly 2 for half marathon.

The training plans are good, I've used them for two half and achieved my goals on each one and stayed injury free. Other people I know have also used them and had success. Also, more importantly they were smiling and laughing at the end.

[Jo]

Thanks. This is VERY helpful. It’s been 2 months since I ran (was running most of the way through May), and I’m sure I’ve declined in some significant ways.

And I did once know this stuff - I’ve run a half before and was properly trained for it, so my instincts aren’t completely off, but I’m no expert.

I didn’t know Hal Higdon had a base building plan. I’ll look for it now and plan to do that for a couple of months.

Much appreciated.

[foundmylazybum]

You're welcome 🙂

Here is the base plan from HH.
www.halhigdon.com/training-programs/base-training/novice-base-training/

It is 12 weeks but you could easily modify it it to 6 or 8.

Athletics and running in particular is craft, science and art.

Everyone here is both knowledgeable and learning at the same time! It's totally obvious that you are knowledgeable AND learning 🏃‍♀️

[labbie]

To echo what others have said, I would highly recommend a base building, then an HM training plan. You may find yourself ahead of the curve endurance-wise, but there are so many biomechanical-specific aspects of running, that allowing a solid base build (or re-build) will help make sure all the bones/tendons/ligaments that are involved get back into it slowly and are good to go when training time hits. Good luck with your training!

[Jo]

Jul 28, 2019 10:53:32 GMT -5 foundmylazybum said:

You're welcome 🙂

Here is the base plan from HH.
www.halhigdon.com/training-programs/base-training/novice-base-training/

It is 12 weeks but you could easily modify it it to 6 or 8.

Athletics and running in particular is craft, science and art.

Everyone here is both knowledgeable and learning at the same time! It's totally obvious that you are knowledgeable AND learning 🏃‍♀️

Thank you very very much! You just saved me a bunch of time tracking down the program.