Running with the Boat

Running With The Boat

We follow a running scheduled modeled after the Run Less, Run Faster (RLRF) program. This program emphasizes 3 quality runs per week:

A track workout (Monday), a tempo run (Wednesday), and a long run (Saturday).

The RLRF program assumes that your weekly schedule also includes other aerobic workouts (e.g., swimming, biking). Most serious runners add a 4th run to their weekly schedule.

To prepare for fall training, what is a good base mileage? The answer to this question depends upon your aims. Roughly speaking, we have three running levels within the Boat, which we refer to as “fun”, “half”, and “full”. Fun folks aim to improve their times and endurance. Typical goals might include running the Nutrabolt 10K and BCS Half Marathon. Those in the half marathon group are a bit more competitive. They will be running two (or more) half marathons in the fall and will likely be seeking to hit a new personal record (PR). The full group includes both novices and experienced runners. For the former, this may be your first marathon. Our aim is to get you ready. Folks in the latter group have run multiple marathons and need little direction.

Our track workouts are designed to get your heart rate up and will cover 2.5 (fun) to 3 (fast) miles. Those in the half and full marathon training groups should be selecting the 3 mile option. Fast here is relative—don’t worry if your feet are not moving as fast as others.

The goal is to push yourself a bit.

Our tempo runs typically offer 3 options, 3-3.5 (fun), 4-5 (half), and 5-7 (full). Your pace should be steady and a bit faster than your long run pace.

We vary our long-run distances across the year, with mileages increasing over the fall as we prepare for the BCS Marathon. In July, we begin to increase the distances with the aim of preparing folks for the start of the training plan, which assumes that you are comfortable with distances of 6 (fun), 9 (half), or 14 (full) miles. Over the next 14 weeks, the distances slowly increase, reaching 12-13 (fun), 14-15 (half), or 20-22 (full). By the end of November, the three workouts combined will be providing a base of roughly 20 (fun), 24 (half), or 30 (full) miles per week. If you want to add a little more (a 4th, easy, run each week), consider 2 (fun), 3-4 (half), or 4-6 (full).

If you are an experienced marathoner, you probably have not read this far. If you have, and are seeking to hit your BQ (Boston Qualifying time), you know that the above mileages probably won’t get you there. What is recommended? There are dozens of answers to this.

The trick is to build mileage without injury. There are two potential risks. One occurs when you try to increase your weekly mileage too fast. The second stems from over-training/excess miles. High mileage can also make it hard to maintain 3 “quality” runs per week, a central tenet of the RLRF program. The right balance will depend upon your physiology and age. For me, 35 (base) to 40 (peak) miles per week seems to work well.

Many stronger runners in the Ship of Fools run more than this each week. Again, though, be careful if you head down this road and build your mileage slowly over weeks of training (and don’t forget to include some rest/recovery days).

After the BCS Marathon, some will continue to maintain a vigorous running schedule through the spring race season, winding down a bit during the summer. Others will move to more of a “maintenance” schedule designed to help keep the gains that they have made.

Whatever you decide, it is generally easy to adapt our long run routes to your particular training needs (just add a loop, or cut it short).