As the weather starts to get warm, we hear the question from our runners all the time. How do I incorporate Fly Feet workouts into my race training? The answer to the question is tricky because it’s going to look different for every single person based on experience, history of injuries, race goals, schedules, and the list could go on. However, there is a general outline that we support and have found huge amounts of success in following.
We have people in our community training for all different kinds of events from Ironmans to Tough Mudders, from marathons to 5k’s. There are countless opinions and training plans a person can find on the internet, from their old high school coach, from some person sitting on a bench… seriously! But here is an outline of what our recommended training looks like to get ready for your races this summer:
Fly Feet Training Sessions.
We recommend training at Fly Feet 2-4 times per week depending on your experience level and how your body handles high intensity training. A Fly Feet training session includes Tread and Shred and Stride. Tread and Shred is extremely important in your training because it forces your body to tap into systems that are less developed and anaerobically based - allowing you to build speed and power. Taxing these systems are a crucial compliment to longer distance running. The strength component of a Tread and Shred session will build muscular endurance, power, and help you stave off injuries with a strong and healthy body. Stride is our tread-based training session that is much more focused on the needs of a runner. The volume tends to be higher and it will provide you with drills and strength work you can add into your daily routine.
Depending on the event you are training for a long run should be a part of a weekly training schedule. Running longer and steadier will increase your aerobic capacity, which is critical in your longer races like marathons. A long run should be continuous and steady, building in distance over the course of a training program.
If you train hard, you need to recover harder. Recovery days are completely subjective and are really based on individual needs. They should be factored in every week and consist of energy output at 60% or less when we think of 100% being an all-out effort. Recovery could look like a walk, bike ride, yoga, or a light jog. It’s really anything that gives your body a break in the action so that you can keep putting all of your energy towards your hard training sessions. The number of recovery days a person should take is also individually based because it depends on how a person’s body is handling the training (and the rest of what’s going on in your life!!). One way to tell if you need a recovery day is if your paces or speeds aren’t where they typically are. If there is a significant decrease in your ability to hold on to speeds you are typically able to train at then factor in a recovery day or two. Also, Fly Feet mobility sessions are a no-brainer. If they fit in your schedule, sign up. Your body will thank you. Oh, and they're free!
All Hail the TreadMighty,