Lower mileage - but still effective?
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Tinman
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Lower mileage - but still effective?

by Tinman » Tue Apr 14, 2009 11:13 pm

Citius -

I've reflected on that time-frame in my life when I ran really well. I ask myself often, "What would I do differently?"

Here are some initial answers:

a) raise my rotation mileage gradually to 7 or 8 miles (maybe alternate)

b) slow down my middle (medium) day

c) vary the types of workouts I do on the the third day - once I established a good foundation of general conditioning, I'd probably rotate a tempo run on hills, a long interval session, and a short rep session for speed. So, I'd set up at 9 day rotation with the flexibility to add in a day or easy running here or there as needed and adjust the rotation to accomodate racing needs.


As somone who preferred races that were 5k and shorter, I am confident that this set-up would be ideal for me. If I were to focus on marathon training, I'd have to make my key workout day "Big" and reduce the length of the filler runs (in-between key workouts).
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fasterthanslow
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Re: Lower mileage - but still effective?

by fasterthanslow » Mon Aug 21, 2017 9:06 am

I am bumping up this thread. The below highlighted line intrigued me. Why is it that a runner should keep mileage constant under the 3-day rotation? However, on the next few pages of the thread Tom gives varying mileage and varying intensity examples as another approach. I am simply curious to know the answer.

Tinman wrote:Math -

There are limits to how much quality running you can do before involution of adaptitive process occurs. In my example, 5 miles per day, easy, tempo, somewhat hard, there was only 25 minutes of tempo and 15-20 minutes of faster (somewhat hard) running done (on different days). Because of my work situation (being on my feet for many hours each day) I could not run much more than 5 miles per day and still improve. Thus, I did what I could and stuck with it.

* I don't think many people can run more than double the amount of quality I did and still improve.

Here is what I might give a sub-30 minute 10k runner who wants to use the Tinman 3-day Rotation Method:

Day 1) 70 minutes of Very EZ to EZ running;

Day 2) 70 minutes, including 60 minutes of tempo running;

Day 3) 70 minutes, including 20-30 minutes of fairly hard to hard running.

I'd be quite surprised if someone could do more than the above and continue to improve. The above schedule may look easy but it will take a heavy toll on a runner. [font=]And, I'll tell you one secret I learned the hard way doing the 3-day rotation: it's better to run the same time or distance every day than vary it. I found that keeping the same distance was best, and varying the pace was ideal for stimulating growth. [/font]

Again, the above 3-day (sample) rotation would be for a person nearing or at their upper limit of capability. It is very tough and a person needs to build to it slowly or else they will crash and burn.

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Re: Lower mileage - but still effective?

by rdmn » Fri Aug 09, 2019 3:21 pm

I'm about to try a 3-day rotation approach this fall with the goal of getting my 5k under 16:30 by early February. I am also curious on why the same amount of mileage every day is preferable.

fasterthanslow wrote:I am bumping up this thread. The below highlighted line intrigued me. Why is it that a runner should keep mileage constant under the 3-day rotation? However, on the next few pages of the thread Tom gives varying mileage and varying intensity examples as another approach. I am simply curious to know the answer.

Tinman wrote:Math -

There are limits to how much quality running you can do before involution of adaptitive process occurs. In my example, 5 miles per day, easy, tempo, somewhat hard, there was only 25 minutes of tempo and 15-20 minutes of faster (somewhat hard) running done (on different days). Because of my work situation (being on my feet for many hours each day) I could not run much more than 5 miles per day and still improve. Thus, I did what I could and stuck with it.

* I don't think many people can run more than double the amount of quality I did and still improve.

Here is what I might give a sub-30 minute 10k runner who wants to use the Tinman 3-day Rotation Method:

Day 1) 70 minutes of Very EZ to EZ running;

Day 2) 70 minutes, including 60 minutes of tempo running;

Day 3) 70 minutes, including 20-30 minutes of fairly hard to hard running.

I'd be quite surprised if someone could do more than the above and continue to improve. The above schedule may look easy but it will take a heavy toll on a runner. [font=]And, I'll tell you one secret I learned the hard way doing the 3-day rotation: it's better to run the same time or distance every day than vary it. I found that keeping the same distance was best, and varying the pace was ideal for stimulating growth. [/font]

Again, the above 3-day (sample) rotation would be for a person nearing or at their upper limit of capability. It is very tough and a person needs to build to it slowly or else they will crash and burn.

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