Here's how I would do it, I'm probably missing something:
45% Long runs/overall mileage
20% speed work
15% mental toughness
10% recovery/sleep
10% diet
Frank Shorter did this once in his book and he had THE single most important factor in running as "SPEEDWORK" - 30%. I'm not sure how he allocated everything, but I thought his was a surprise. I didn't agree with it, but he's the olympian.
Personally I think it is more like
30% "speedwork" (Hills, sprints, intervals, fartleks, tempos, progressions, drills.)
30% mileage/doubles
20% mental toughness
10% weight training/injury prevention
5% recovery
5% diet
Of course, this varies from athlete to athlete. If you are not recovering well, that becomes more important. If you have a history of injury, preventing injuries is probably at the top of your list. If the athlete weighs more then they should, diet becomes very important. Every runner has their own list of what will make them the best they can be.
20% speedwork
25% long run
30% overall mileage
20% core exercises/weights
15% recovery running
10% diet and stretching
60% mileage
20% speed
20% diet/sleep/recovery
Long runs do not even figure into it slightly for me. If you get enough mileage in, you would have to go out of your way to not get in long runs.
90% is getting out the door!
fUrCeOsNhN wrote:
Personally I think it is more like
30% "speedwork" (Hills, sprints, intervals, fartleks, tempos, progressions, drills.)
30% mileage/doubles
20% mental toughness
10% weight training/injury prevention
5% recovery
5% diet
Of course, this varies from athlete to athlete. If you are not recovering well, that becomes more important. If you have a history of injury, preventing injuries is probably at the top of your list. If the athlete weighs more then they should, diet becomes very important. Every runner has their own list of what will make them the best they can be.
I think this is pretty close. Think about your every day Joe Road Runner, they are usually pretty good about mileage, because it's easy. But they rarely if ever do speed or up tempo work, so they run the same times at every road race every weekend.
For most distance runners it's a lot easier to go run 15miles than do 6x1000 at 5k pace.
Average_Joe wrote:
60% mileage
20% speed
20% diet/sleep/recovery
not unless you're an ultra-marathoner.
adhd my ass wrote:
not unless you're an ultra-marathoner.
Then it's 100% making sure to put the right gels and energy bars in your fanny pack.
50% left testicle
50% right testicle
Harry Kooter wrote:
adhd my ass wrote:not unless you're an ultra-marathoner.
Then it's 100% making sure to put the right gels and energy bars in your fanny pack.
touché
dfsadssf wrote:
50% left testicle
50% right testicle
65% left testicle
35% right testicle
65% left testicle
35% right testicle
100% left testicle
right testicle is silicon
I wouldn't really count recovery as a percentage. Recovery is kind of like everything and nothing at the same time. If you are doing all the right things, but doing too much of them, your running will suffer. If you are doing the wrong things but still recovering from day to day, your running will suffer.
I also think anyone that has non-running categories summing to over 5% is crazy. At least 95% of training is what you do during your training time. Anyways, these percentages will differ greatly based on the athlete and the target event. I would say for a 5k:
50% mileage
45% workouts
-(50% threshold work)
-(30% race pace/V02 work)
-(10-15% stamina based on runner, i.e. tempos and long runs)
-(5-10% speed based on runner, i.e. mile pace and down)
3% non running exercise (stretching, strengthening, etc.)
2% non running stuff
-(50% attitude)
-(40% sleep and general energy management)
-(10% diet)
Attitude is a hard one, just because if you have a really crappy attitude your running can suffer greatly, but the best attitude in the world isn't going to take you to the next level.
i would agree with this one for sure...or at least a very close variant. but yeah, running is at least 90% of what makes good/bad.
Unholy Cumulus wrote:
I wouldn't really count recovery as a percentage. Recovery is kind of like everything and nothing at the same time. If you are doing all the right things, but doing too much of them, your running will suffer. If you are doing the wrong things but still recovering from day to day, your running will suffer.
I also think anyone that has non-running categories summing to over 5% is crazy. At least 95% of training is what you do during your training time. Anyways, these percentages will differ greatly based on the athlete and the target event. I would say for a 5k:
50% mileage
45% workouts
-(50% threshold work)
-(30% race pace/V02 work)
-(10-15% stamina based on runner, i.e. tempos and long runs)
-(5-10% speed based on runner, i.e. mile pace and down)
3% non running exercise (stretching, strengthening, etc.)
2% non running stuff
-(50% attitude)
-(40% sleep and general energy management)
-(10% diet)
Attitude is a hard one, just because if you have a really crappy attitude your running can suffer greatly, but the best attitude in the world isn't going to take you to the next level.
70% natural talent/genes
20% training
10% pain tolerance/guts/willpower
I'd say:
50% resilence (being able to train continuously and injury free for season after season after season)
25% mileage
12% tempo work
9% speed
3% sleep
1% diet
This whole exercise is stupid in that you can't break things down like this. If you diet is not adequate (not enough iron, only 1000 calories a day, no protein), you can't train. On the other hand swapping in organic produce into a healthy diet isn't going to make you any faster.
kevinb wrote:
i would agree with this one for sure...or at least a very close variant. but yeah, running is at least 90% of what makes good/bad.
Unholy Cumulus wrote:I wouldn't really count recovery as a percentage. Recovery is kind of like everything and nothing at the same time. If you are doing all the right things, but doing too much of them, your running will suffer. If you are doing the wrong things but still recovering from day to day, your running will suffer.
I also think anyone that has non-running categories summing to over 5% is crazy. At least 95% of training is what you do during your training time. Anyways, these percentages will differ greatly based on the athlete and the target event. I would say for a 5k:
50% mileage
45% workouts
-(50% threshold work)
-(30% race pace/V02 work)
-(10-15% stamina based on runner, i.e. tempos and long runs)
-(5-10% speed based on runner, i.e. mile pace and down)
3% non running exercise (stretching, strengthening, etc.)
2% non running stuff
-(50% attitude)
-(40% sleep and general energy management)
-(10% diet)
Attitude is a hard one, just because if you have a really crappy attitude your running can suffer greatly, but the best attitude in the world isn't going to take you to the next level.
50% natural talent20% training10% pain tolerance/guts/willpower20% drug program
the930steepler wrote:
70% natural talent/genes
20% training
10% pain tolerance/guts/willpower
well....what about talent?
I guess diet does not have much to do about running fast when you are young. But in the long run, it is maybe the most important thing, if one wants to stay healthy as long as possible? Bad diet will kill you, age you faster and make you look ugly.