Can a few tweaks in your training really lead to big results? World champion and running coach Ingrid Kristiansen has set up a personalized training program for RunAgain Ambassador Lauren Høivik to show how structured training can improve performance. The goal is to shave almost six minutes off Lauren's previous race at Goteborgsvarvet. Not a small feat! Read on for some surprising insights and learn from a true running legend!
Small changes, big impact? By Lauren Høivik
THE PLAN
After the threshold test at Ingrid Kristiansen's training studio in December, coach Ingrid analyzed the data and my goals and prepared a 3-week starting plan. Opening the email from her was so exciting! What will my running weeks look like? What will change? I read through an inspiring summary and text and then the details of the 3-week plan. Rest days, aerobic sessions, “normal” runs, long runs… Sounds familiar. The “3 runs a week” approach I have more or less followed for five years. Or is it?
VOLUME
The first surprise was – whoa! – more mileage a week than I've ever done during training! Although this plan does not focus on running a certain number of kilometers a week, I could tell by the duration set for each run that this would add up to more than I am used to. Is it too much for me? Can I do this??
RUNS PER WEEK
Only 3 runs a week. No more, no less. This is due to my starting point and my goals. Sessions would be longer, but lower intensity. Now I realize how unfocused my previous race plans were, even though I thought I was doing the 3-run-a-week thing right!
- Keep my one interval session each week (But! Run longer and not as fast)
- Swap out my short 30-minute morning runs (which were often a little too fast!) with a longer 60-minute run in a lower heart rate zone.
- Swap out my “kind of” long run of 1 hour 15 minutes ish on the weekend (also a little too fast!) with a longer run around 2 hours… also in a lower heart rate zone.
Why? My goal is for a half marathon. Not a 5k or 10k. Run more in total, but run less often and at the right heart rate.
WARM UP
Do you warm up and cool down? I thought I did, but really my warm-ups were only maybe 5 minutes of jogging before running. Now I will warm up properly for about fifteen minutes and cool down for about ten minutes. Cool downs were walking the last 100 meters to my front door. Now I will jog the last 10 minutes of the run to properly cool down. The total duration of each run becomes longer without putting strain on the body. Mileage up, intensity down >>> continuity and lower risk of injury!
REST DAYS
Magic happens when you rest after training. Do you plan rest days in your week? What does “rest day” mean to you? They are clearly written in the plan with CAPITAL LETTERS and EXCLAMATION MARKS! 😊Love that. I need that reminder. I like to be pretty active every day, but to reach my half marathon goal, better to be more active on some days and less active on others. Structure. Doing too much on rest days can mean you don't have the capacity to give the right effort to your run days. Rest days in my plan mean no running. Walking, yoga, and light activity is approved.
STRENGTH TRAINING
Love or hate? I am that weird runner who really loves strength training. Cutting back now to follow the plan, have enough time for longer runs, and to recover between runs. Very curious to see how that goes! Will I miss it? Will I feel different?
LET'S GO!!!
The plan is so motivating! I have 100% faith that it will work. Ingrid's plan looks like a steadier approach with workouts I can do consistently. No burn out. Kind of relaxing to know I will never run too hard! Respecting the threshold heart rate will keep me on track.
No more 30-minute quick jogs in the morning. Better to do a 50-minute run at the right heart rate, with a proper warm up and cool down. This will get me closer to my goal. Let's do this!!
Come back to check out the next blog! Is the training working? A check-in with Coach Ingrid and a running test will show the results of training so far.