In preparation for the start of Winter Training at Whisper, which begins Monday, January 20, runners should begin logging consistent mileage. What this looks like should be based on an individual’s age, running history, and sport history.
For high school runners coming off fall cross-country, spend the rest of December building a base. For beginners, this should include 4-5 days of running per week of 4-6 miles on most runs, and at least one longer run each week of 6-8 miles. Intermediate runners should be running 5 days per week, 5-6 miles each day, and a long run of 7-9 miles. Advanced runners should be running 5-6 days per week, 5-7 miles per day, and a long run of 7-10 miles each week.
Every runner should also incorporate some degree of cross-training via weightlifting that targets each primary muscle group two times each week. The Training Guide webpage includes information about cross-training, as well as a general cross-training plan that one may adopt and modify as needed. Mobility and flexibility training is also essential to longevity in the sport and should be performed following each run.
Once January arrives, runners are encouraged to incorporate one tempo or Fartlek run each week, to awaken their glycolytic energy system and fast twitch muscle fibers. Tempos and Fartleks are dedicated mid-run intervals at a prescribed/predetermined set of time or distance. Tempos are generally longer in duration, and Fartleks are generally shorter. Runners performing a 50 minute run may include 1-3 tempos, or 5-6 Fartleks, depending on their needs or goals. Paces are usually based on an estimated 5k, 10k, or half marathon – longer intervals are typically based on 10k or half marathon times, and shorter intervals are based on 5k or 10k times. As a season nears, these prescriptions change, but for now, keep things simple and flexible. If you are planning on running an indoor race, you may consider longer strides (100m-200m, 4-6 repetitions) after a run.
To keep things light and fun, runners are encouraged to run new routes, new trails, and run with friends or teammates. Trail running is encouraged, and there are plenty around the Portland-Vancouver area (Salmon Creek Trail, Waterfront, Burnt Bridge Creek Trail, Lacamas Heritage Trail, Round Lake, and one of the best running spots in the PNW, Leif Erickson Trail (Wildwood) in Portland. If you’ve never experienced Leif, go! To get the maximum experience, you’ll want to plan a longer run at Leif/Wildwood – 8 miles minimum, 10-12 preferred (or longer). On foggy or rainy days, the atmosphere is amazing!
Any runners with questions are encouraged to reach out via email or text (360-989-0935). If needed, we can set up a Zoom/FaceTime session to discuss your season goals, training history, and current plan.