I thought I would hit one more time on the importance of running slower to run faster and its role in recovery.
Frank Shorter won the marathon gold in the 1972 Olympics. While one of the early pioneers of marathoning Frank recognized the importance long runs play in recovery. In his auto-biography “Olympic Gold-A Runner’s Life and Times” I found a clear snapshot into his training regimen.
Keep in mind this is a world class runner and trained 7 days a week. But Frank clearly was a believer in recovering well from hard workouts before attempting the next one. “Monday is a recovery day. For me that’s 7 miles in the am at 7:00 pace and 10 miles in the pm at 6:30 pace. This is a form of rest, and it must follow any intense workout. To get the full value of intensified training you have to balance it with recovery. For some runners that is a hour’s jog or a day off, for me it’s a comfortable 17 miles”.
Frank generally used Monday, Wednesday and Friday as his recovery day.
Parting thought; Frank was a 2:10 marathon runner. That’s running 26.2 miles in 4:58 a mile. Notice his recovery runs noted above, a lot of miles at 6:30-7:00 pace. Substantially slower than his racing paces. And he was a Olympic gold medalist.
Also, one final note, Frank followed the Lydiard Training method with a few modifications for his level of competition and years of base building.
Please stop in the store to learn more about the Lydiard Method. We are trained Lydiard coaches and can help you sign up. While your personalized plan costs $100, and goes to a non-profit, we provide the day to day coaching at no additional charge.