I'll be attending STO Phase II selection in October and I've been trying to fine tune my run training lately. Back in high school (1987-90) I would average 7-10 miles a day. This was a real burn out and don't want to do it again. Nor would I recommend it to anyone. (My aging body would not be able to take this for extended periods of time anyway) I read the Elite AF workout, which leans towards maxing out at 6 miles a day and concentrating on decreasing time at six miles and not increasing distance. I'd like to get some opinions from you guys out there who have been through the pipeline.(And other athletes as well) Is six miles a day five days a week without any long runs sufficient? Thanks all!

Mr. Clean shoot me an e-mail if you can take a break from the beach. <img border="0" title="" alt="[Wink]" src="images/icons/wink.gif" /> Hope you and Doug have fun training!

I don't know how to make a link which jumps to the right part, but there is some info on this thread.
http://www.specialtactics.com/ubb/ultimatebb.php?ubb=get_topic;f=18;t=000065
My question is...if Galloway doesn't recommend all that running, but you do it in the pipeline anyway; then what is the best way to train for it? If we go with Galloways rest intervals, will we be trained up for the extra miles to come?

S.,

I've wondered this same thing about Galloway's methods. I will say that I run less now and feel just as conditioned running as I did running 30% more. How does that stack up to the daily grind of running at Phase II, CC Orientation, or INDOC?

Wish I had more answers and less questions.

what do you mean you run less and feel just as conditioned... please explain your run training. I am trying to get a better running program

what do you mean you run less and feel just as conditioned... please explain your run training. I am trying to get a better running program.

Kennon

Kennon,

I mean that before I ran four to five times weekly. Between 4 and 6 miles a pop, a constant pace for all runs.

Now, I run on one of Galloway's programs from Galloway's book On Running Ed.2 (I took ST.com to the book site and ordered it) I now run for time on Tues., about 30 to 40 min., intervals on Thrusday (I ran 20-25 miles weekly for six months before starting any interval training), an easy 2-3 miles on Friday (optional run) and a long slow distance on Sunday. You are encouraged to cross train on days your not running (no problem for us because we should all be swimming a few days a week anyway). Saturday is suggested off.

What I meant was that I feel like I run less now and can still run a 10K with the pace I was running it before. I guess the moral of the story is smarter not harder (RKC would be proud). By the time I reach the end of the program I'll be running more miles weekly than before, but also hope to be running a faster 10K (10K is my measuring stick).

Hopr that answers the question. The book (Galloway's book On Running Ed.2)is like Total Immersion for runners. What I mean by that is everyone on the site that needs help with swimming gets TI. Anyone on the site who needs help running should get that book. Just don't ask your INDOC, Phase II, or CCS instructors for a walk break!!! (you'll get it after reading the book)

Hi,
I just noticed a lot of questions about running distances. As a former college runner (Division II), High School CC/Track Coach and a Controller for several years, I'll take a stab at providing good info/general principles.
First, mileage is different for everybody. Some guys need a lot, while others do not-I ran 65-100 miles a week in College while Team Mates of similar ability ran 40-60 miles per week.
Next, it is not the miles that count but the effort. Your body adapts to how it is trained. If you run 5-6 miles a day at 8 minute pace, your body will become conditioned to run long, slow distances. If you run intervals and speed work two days a week, run easy two-three days a week and take a day or two off, you will see better results.

General Principles of running:
Mileage: A pipeline guy should be able to run 20-40 miles per week. Less than 20 and you are not getting enough endurance running, more than 40 and most people will be over-training on running to the detriment of cals or finning.

Speed Work: Run FAST 2 days a week. Speed work is the only thing that will make you faster. I suggest INTERVALS one day and a FARTLEK two days later. Each interval should be shorter than eval distance but run at a faster pace. The best thing to do is to run the eval distance, get your mile pace and then run shorter distances at a faster pace. Total distance of intervals should, after 4-6 weeks, add up to the eval distance. Example: If you ran an 18 minute 3 mile eval your pace was 6 minutes per mile and 1:30 per quarter mile(400meters). You may start off running 4 X 400m in 1:20-1:25. Each week you can increase the number of intervals or the distance of the intervals by 50% to get to where you need to be. A more experienced/better distance runner may start out running 4X800m in 2:45-2:50. Eventually, you aim to go 3X1mile at 5:30-5:50 pace. Every three weeks run the eval again and adjust your times accordingly. Always run a 5-10minut warm up and cool down. Jog 400 meters or half the interval distance to recover between intervals.
FARTLEK is a Scandinavian word meaning,"Speed Play". Here you run a 5-10 minut warm up and coold down. In between you run random sprints of 50-800 meters followed by a brief recovery jog for a total of 2-3 miles. You simply choose a landmark up ahead such as a tree, a telephone pole, another runner to run to and run the fastest pace you can maintain for that distance.
Easy Days: Easy days are for recovery and aerobic fitness. Run at a pace you can On easy days you run for either time or distance(your choice). You should run at least 20 minutes to reach aerobic training and up to 60 minutes if you choose. 2.5 miles to 8.5 miles is a good equivelent. One day a week should be a long run about 30-50% longer than average. DO NOT RUN HARD ON EASY DAYS!
Rest: Rest is an important aspect of running. If you do not rest enough, you will burn out. You need to take 1-3 days a week off to recover. You may decide to do this by running one day and taking the next day off,running two days on followed by a day off, running five days in a row followed by two days off, etc. Learn what works for you.
Note: Keeping a training journal of all your PT will help you stay consistant and track your own performance. You can then check to see where you need to work harder and where you can cut down.
This is a lot of info to take in just remember:
Run 20-40 miles a week
Rest 1-3 days a week
Do Speed Work two days a week
Keep a journal to track progress/adjust training
MC