Being strong and running fast means finding a delicate balance of strength training and running. Tactical athletes come to mind when I think of people who need to run while staying strong. These individuals are expected to cover long distances, sprint, and have the strength to defend themselves and move equipment. Being able to do both requires a proper training plan.
Running any distance more than 1 mile is mostly aerobic rather than anaerobic. Loosely speaking this means your body is using oxygen to produce its energy. In order to improve in running aerobic distances, it is important to create an aerobic base. I believe this is were many beginners go wrong. They tend to think that training for a 1.5-mile time trial is best done by running 1.5-mile time trials multiple times a week. Time trials definitely have their place in a program, but only running those time trials, means missing a lot of opportunities to improve. Think about it, 100m sprinters don’t only run 100m sprints in training, and powerlifters don’t do 1 rep maxes every training session.
Slow Steady State
It will sound counterintuitive but most of the training needs to be done at a slow pace. We need to run slow and long. This is what I call our slow steady-state (SSS) runs. Some call it LISS (Low-Intensity Steady State). Jack Daniels, the running coach not the whiskey, calls them easy runs or long runs. There are a bunch of other names out there but they all mean the same thing; running at a slow pace for 30-90mins. SSS runs are beneficial because they increase muscular vascularity which improves blood flow to the muscles. SSS also decreases heart rate at various intensities, which enabling running harder before reaching max heart rate.
The pace should be slow enough that a conversation can be held while running. Running with a partner makes this easy to identify. When I am not running with anyone, I will occasionally call someone, it helps me keep my pace in check. This may sound weird, and the people I call always think it’s crazy, but it works.
There should be one long run a week, of 60-90 mins. These are usually done on the weekend since they are time-consuming but as long as they get done it doesn’t matter. I also recommend at least one shorter SSS. Shorter SSS runs should be 30-60 mins long.
It is extremely important that these are done at a slow pace. These SSS runs have a purpose and it doesn’t help by running these hard.
Threshold/Tempo
A threshold run is done at a higher speed than SSS runs. These runs also go by tempo runs. This can be confusing because different types of training get called “tempo runs”, but I always use tempo runs to mean threshold runs. It should be at a pace that is comfortably hard. A pace that could be held for 30-40 minutes. Threshold runs are beneficial because they train the body to better clear lactic acid. This allows running at lactic threshold for a longer period of time. These runs also help the body acclimate to running at faster paces.
These will be done in one of two ways. They will either be a “straight threshold run” or a “repeat threshold run”. A straight threshold run is where the workout is just running at threshold pace for a set amount of time. An example of this would be:
- 10-minute warmup @ an easy pace
- 20 minute @ threshold pace
- 10-minute cooldown @ easy pace or walk
A repeat threshold run is a run at tempo pace for multiple sets while taking a break in between. An example of this is:
- 10-minute warmup @ an easy pace
- 2×12 minute @ threshold pace w/ 3 minute rest
- 10-minute cooldown @ easy pace or walk
Each threshold run has its benefits. For the straight threshold run, the threshold pace is held for a longer period of time without stopping. But with the repeat threshold, it allows a higher accumulation of time at threshold pace. Both types of tempo runs are challenging and beneficial, which is why I don’t use one as opposed to the other. I choose to switch it up between the two.
Intervals/Repeats
Although intervals and repeats are two different types of training modalities, I have decided to combine them for this article.
Interval runs are used to increase V02 max, which increases oxygen consumption. V02 max is synonymous with maximum oxygen consumption. This will be done by running at V02 max pace. Since it takes the body about 2 minutes to reach maximum oxygen consumption these runs will be structured around running for 2-5 minutes at interval pace and then resting for an equal or slightly less amount of time. These intervals are capped off at 5 minutes. After that, the body begins to accumulate too much lactic acid, which will interfere with the purpose of the run.
The rest time is equal to the work-time to prevent full recovery. This is known as a 1:1 work-to-rest ratio. A 1:2 work-to-rest ratio would mean resting for twice as long as the run time. When the body doesn’t recover all the way, it reduces the time that it takes to reach maximal oxygen consumption, thus giving more time of training at V02 max.
I want to take a minute to talk about using different training modalities. All the training modalities have their own purpose. The purpose of threshold runs is to improve the ability to clear lactic acid. The purpose of intervals is to increase V02 max. The goal is to focus on accomplishing what each modality is made to do. This is why intervals arent ran for longer than 5 minutes. Doing so will cause the accumulation of too much lactic acid. Lactic acid accumulation affects the ability to hold interval pace. At first glance, it seems like it is ok to accumulate too much lactic acid and slow down. But it’s not the purpose of intervals. The goal is to use each run for its specific purpose.
For these runs, the pace should be the same as a 1-mile time trial. Assuming that no one reading is an advanced runner (running in low 5 minutes for 1 mile), the distance should be a distance of 400-1000m. So that is 1-2.5 laps on a standard track.
An example workout would be:
- 15min warmup
- 4x800m w/ 3min rest
- 10 min cooldown
Repeats are run at a slightly faster pace than interval pace, but they are run for a shorter period of time. When using repeats the rest period is long enough to fully recover. The goal of repeats is to improve maximum velocity and improve running economy. Improving running economy means being more efficient at running, using less energy to run. Repeats should be run at a distance of 100-600m for the average trainee. An example workout would be:
- 15min warmup
- 8x200m w/ 2-4min rest (or enough to fully recover)
- 10 min cooldown.
Strides
Although strides are not a specific type of workout, I want to touch on strides since they are very beneficial for improving running economy and form. Strides are done by accelerating from an easy pace to a fast pace (not a full out sprint) for 20 seconds before decelerating back down to an easy pace for 40 seconds. I like to add strides to the end of shorter SSS runs. But they can be tacted on to the end of threshold runs, before cooling down, although I do find that to be disheartening. So an easy run may look like this;
- 30 min easy run + 10 strides
Putting it all together
Now to put the training program together we are going to break it up into 3 mesocycles, or phases. Mesocycle one can be as short as 4 weeks long but is better if it is 6-8 weeks long. This will be the base mesocycle. It will consist of one long run (60-90 mins) at an easy pace. At least one but up to three shorter easy runs (30-60 mins) with some strides optionally added in. And one threshold run of 15-20 mins at threshold pace. The threshold run can be switched out for another easy run because the main goal in this mesocycle is to build an aerobic base.
The second phase or mesocycle will be one long run, one or two shorter easy runs, a threshold run, and an interval run. In this phase, the focus moves more on speed and V02 max.
In the third mesocycle, repeats will be included. The mesocycle will still have one long run per week, one to two shorter easy runs, one threshold run. This meso can have both an interval and a repeat workout every week or alternate between them every week.
Moving from week to week the goal is to increase mileage and/or increase the amount of higher intensity workouts being done. The higher intensity workouts need to be eased into.
Tactical Athletes
For tactical athletes, they are usually weight training, bodyweight training, and potentially swimming or rucking. It is important to prioritize your training, meaning focusing on one or two things to improve. It’s very hard to improve your squat, bench, deadlift, swim time, run time, and pullups all at the same time. But it is pretty easy to maintain your other numbers while focusing on improving your run times. This means you need to lower the amount of training you are doing in other areas and focus on running. This is known as periodization and is extremely important in training for all athletes, but especially tactical athletes, who are expected to be pretty good at many different facades of athletics.
Strength Athletes
For strength athletes who are looking to get into running, they can probably fit this into their normal schedule with making some minor adjustments. If they are just starting out I would have them keep the running to only 3 days a week and I would reduce lower body volume. For someone just starting out, I would do 2 shorter SSS runs and one longer SSS run. Along with that, I would try to not have a lower body workout on the same day as the long run.
When combining strength training and running, it is beneficial not to have strength training and running on the same days. Obviously, for many athletes that is not possible. The second best option would be to have at least 6 hours of rest between the strength session and the running session. I usually approach this by doing my run early in the morning and then strength training after work.
The First Mesocycle
The first four weeks of training are going to be focused on building an aerobic base. Each week there is one long SSS, at least two short SSS, and one threshold. The goal is to increase the duration of the long SSS each week. It’s optional to increase the duration of one of the short SSS runs each week or every other week. It is also optional to add some strides into the short SSS runs.
That’s all I got right now, get after it!
