No 2 Runners Are The Same

 The answer: 99

The next question: Is Mark training like everyone else?

2022 taught me a lot about running that I already knew--No two people are the same! So, I decided to test it.  As my old high school coach once told me— “if you ever stop learning in education and coaching…it’s time to get out.”

As a high school cross country coach, it’s so hard to build individual based plans when you have a group of kids that can be as large as 100 plus runners.  There are so many different skill levels.  Some runners have good endurance and no speed (fast twitch fibers are weak) and other runners have a speed base (fast twitch fibers) and very little endurance base (slow twitch fibers).  Training the 2 types of runners the same will probably only benefit one of the runners.

The debate—Quality vs Quantity—Which is most important? The answer is yes!  All runners need a certain amount of quantity and quality.  

No matter what category a runner fits into, all runners need a base phase. This is the foundation of any endurance training plan. The focus here is aerobic development with an emphasis on easy miles. This phase should include shorter speed workouts, like fartleks and strides, and introductory strength training. This is consistent across all training plans.

So, what do you do after the base phase?  Well, here are some statistics show you why no one plan fits all.

Goal Time Based Plans

Goal based training plans are those you’ll find that setup your training based on a specific goal.  The appeal of these plans is that the workouts and training paces are all geared towards hitting a particular time goal. These plans elicit the mental leap that if you can do the workouts, you’ll hit the goal on race day.

Unfortunately, these types of plans fare the worst for most runners unless they have an abundance of speed and can establish a quality endurance base during the base phase.  They will generally need the base phase to be a couple of weeks longer than those with a high endurance base.

·         The Data on Goal Time Based Plans

-26% Achieved their goal

-16% Improved by 10% but didn’t reach their goal

-16% Improved by 5% but didn’t reach their goal

-9% actually got worse

-33% got injured

Why goal-based plans don’t work

It’s simple-- Not training the right systems! Training using a plan for a specific time goal doesn’t work because it’s rarely the correct fitness level for that runner unless you are constantly measuring fitness levels and heart rate data.

The workouts and the paces that are assigned are all designed to target a specific physiological effort. For example, when you’re assigned a marathon paced run, we want to target the aerobic threshold (the fastest pace you can run while using the aerobic system as the primary energy pathway).

Now, let’s assume your “goal plan” is a 3:30 marathon. Your marathon paced run would then be right around 8:00/mile pace. But let’s say your fitness level or current ability is really a 3:40 marathon. Your physiological aerobic threshold is then really 8:23/mile. Therefore, when you do the workout assigned in your 3:30 training plan, you’re not actually hitting your aerobic threshold. You’re running much closer to half marathon pace.

Now, maybe you think running faster is just going to get you fitter overall. This might be true (if you don’t get injured first from running too hard), but it’s not going to help you improve in the marathon.

Increased risk of injury

You’ll also notice from the data that a significant number of runners got injured during the plan. Runners will choose a goal pace that is too fast. As such, the balance of hard work and recovery is thrown off, which leads to overtraining.

A tempo run is designed to be a moderate or medium-effort workout. Your training plan therefore assumes that you’ll be recovered and ready to run hard again or perform a long run just a couple of days later. However, if the tempo run was too fast for you, then the effort level was also increased. This means you won’t be as recovered for your next training session as planned. This fatigue slowly builds up throughout the weeks of marathon training until you become overtrained, or your muscles, tendons, ligaments, and bones give in and get injured.

Summary

Unless you are a speed demon with a solid initial base phase, goal-based plans are the worst type that you should choose. The combination of incorrect workout targets and increased injury-risk make them the riskiest and least successful option.

Experience Based Plans

Perhaps the most popular type of “basic plan” is the experienced based plan. These are the plans that classify runners into groups like “novice 1 or intermediate” and then tailor the mileage and workouts to gradually increase as runner moves up the experience ladder. In theory, these plans make sense. The less experienced you are, the less mileage you’ll run and the easier your workouts will be. Most of these plans are based on long runs that are time based versus mileage based.

 

·         The Data on Experience Based Plans

-32% Achieved their goal

-9% Improved by 10% but didn’t reach their goal

-15% Improved by 5% but didn’t reach their goal

-16% actually got worse

-28% got injured

Why experienced based plans don’t work

Experience level isn’t a good measuring stick in my years of working with runners, I’ve always struggled with the experience level question because it doesn’t really tell me about a runner’s endurance level or speed ability.

I often coach first time runners that were active in soccer or swimming before turning to running full-time and they can easily handle 45 miles at an easy pace. While most beginner plans are going to start with significantly less mileage.

On the other hand, “experienced” plans with additional mileage probably include too much intensity for a new runner. Their muscles, tendons, and ligaments likely aren’t ready for amount of quality/fast running assigned…. unless they have the natural speed make-up (more fast twitch fibers).

The opposite could also hold true. I know runners who have been training for years, who are very experienced, yet haven’t been healthy enough to get over 25-30 miles per week because they train either too fast or too long too early and it leads to injury.

Summary

In the end, experience is just one factor in determining the type of training a runner can handle and will be optimal for making progress.  The key to experience-based plans-- the ability to handle mileage/extended time, injury history, and goals should be significant factors in how the training plan is shaped.

Mileage Based Training Plans

If you are someone that has an excellent aerobic base a mileage-based plan is your best bet. These plans, as the name implies, structure your training plan around a certain mileage level and can be adjusted based on your ability. 

But what does the data say?

·         The Data on Mileage Based Plans

-30% Achieved their goal

-16% Improved by 10% but didn’t reach their goal

-20% Improved by 5% but didn’t reach their goal

-10% actually got worse

-24% got injured

Why mileage-based plans don’t work

Mileage is only one factor in the big scheme of things.  More mileage doesn’t always equal greater success.  Like the issue with experienced based plans, mileage gives us a good starting point, but doesn’t consider all the intricacies of an athlete and their ability.

It’s basically the opposite problem as the experienced based plan. Just because you’re a high mileage runner doesn’t mean you can handle the intensity or density (number of hard workouts) in a specific plan. Likewise, as a low mileage runner, you may be capable of running more intensity because you’re running less weekly volume. Or you could be injury-prone and need less intensity, even on a lower mileage plan.

 

Bottom Line:  One plan doesn’t fit all because it won’t address weaknesses

As state previously, the simple fact is no two runners are alike. Some are speed demons; others are aerobic monsters. Therefore, the type of training that is going to maximize our potential is going differ significantly.

Most plans work pretty well for one training cycle and maybe two, but then results stagnate. Athletes will jump to the next mileage level or try to speed up their workouts, but the race results don’t reflect the training. 

A good plan often means a variety of training techniques in different phases. Consistent plans produce consistent results that don’t always equal consistent improvement.  Consistency in running is important but the focus should be on things like cadence and muscle memory and not training plans.

When you’re not training your weaknesses, it’s very difficult to breakthrough plateaus.

Group runs can be fun but no 2 runners in a group are the same.  

***Data from Runner's World study in 2018