Run progression - do interval and hill sprint workouts count toward weekly mileage #'s?

[Tecton]

Community:

I'm making good progress with building up my run mileage but I have a nagging question to which, I can't seem to find the answer. I've set running goals for myself, and am hitting them, but don't know if I should also count interval workouts towards the overall mileage goal for that week.

My thinking is that the mileage goal for the week is built upon LSD, tempo, or fartlek style of runs which build up and test overall conditioning, durability, and mental toughness required for the Selection and the Q and to include shorter 400m (or less) interval work, or shorter hill sprints would seem folly. To me, sprints and intervals don't seem to fit into that category of training of constant movement and gut checking required to get logged in the total. However, I've had a few 10x400m days and those miles totally felt legit.

I could be splitting hairs here, but I'm just looking for educated advice so I can keep tweaking my regimen, making improvements, and avoid injury.

Thank you,
Tecton

 

[SkrewzLoose]

Worry less about total miles logged and more about your progress, which it sounds like you're making. The whole forest Vs. trees thing. There are plenty of great runners out there who have all but abandoned LSD running as part of their training and can still lay down sub 7:00 miles for 5-6+ miles.
Just my $.02

 

[Tecton]

Thanks SL.

Understood with regard to progression. I've read that CF Endurance relies heavily on interval work to continue progression and some rave about it but I have a hard time imagining how that programming alone could honestly prepare a man for a very tough A school.

 

[digrar]

Those courses are mostly about the muscle between your ears. In our neck of the woods they break the guys down so that they are physically wrecked and then keep working them until the people who are going to drop out, drop out.

 

[SkrewzLoose]

Thanks SL.

Understood with regard to progression. I've read that CF Endurance relies heavily on interval work to continue progression and some rave about it but I have a hard time imagining how that programming alone could honestly prepare a man for a very tough A school.

I never said to just do that alone.
What "very tough A school" are you preparing for?

 

[Tecton]

digrar - That's what I've learned as well. My focus is on getting my physical abilities to a such a level that the inevitable physical breakdown happens later rather than sooner. The pain will definitely come, all a man can do is prepare for it as best he can.

SL - Indeed you did not, I inferred it with that statement as I was recently reading about CFE.

I'll be coming in as an Army 18x so SF Selection and the Q are the focus of my training. First things, first - getting through OSUT, airborne, and SOPC.

 

[Shredder477]

Worry less about total miles logged and more about your progress, which it sounds like you're making. The whole forest Vs. trees thing. There are plenty of great runners out there who have all but abandoned LSD running as part of their training and can still lay down sub 7:00 miles for 5-6+ miles.
Just my $.02

I don't mean to bump this old thread, but instead if creating a new one, I figured it would be more appropriate to ask it here as it has already been addressed.

From what Im reading, it doesn't matter how you train, so long as you hit your times? That is what I'm interpreting from what you wrote. Could be wrong, just thought I would ask for a clarification.

Thanks - Joshua

 

[SkrewzLoose]

I don't mean to bump this old thread, but instead if creating a new one, I figured it would be more appropriate to ask it here as it has already been addressed.

From what Im reading, it doesn't matter how you train, so long as you hit your times? That is what I'm interpreting from what you wrote. Could be wrong, just thought I would ask for a clarification.

Thanks - Joshua

More or less. The key to my post was making progress. If you start "hitting your times" and allow yourself to plateau, you're not doing anyone any favors. You have to find what works for you. Also, train for more than is expected. If you want to improve your 3 mile run time, train for 4. If XYZ pipeline requires a 32:00 4-mile run, train for 28:00 or less.

 

[Etype]

@Tecton , if you are worried about your total mileage, I would definitely count your intervals- they are much harder on your body than LSD. Also, I wouldn't put LSD into the "mental toughness" category, if LSD hurts you are causing overuse injuries (maybe mental toughness through fighting boredom).

Those courses are mostly about the muscle between your ears. In our neck of the woods they break the guys down so that they are physically wrecked and then keep working them until the people who are going to drop out, drop out.

If you don't show up in good shape, you either won't make time or will hurt yourself. Take two people, break them down evenly- if all else is equal, the one who started out as the better performer is still the better performer.

 

[Shredder477]

More or less. The key to my post was making progress. If you start "hitting your times" and allow yourself to plateau, you're not doing anyone any favors. You have to find what works for you. Also, train for more than is expected. If you want to improve your 3 mile run time, train for 4. If XYZ pipeline requires a 32:00 4-mile run, train for 28:00 or less.

That makes sense. Lately I've been slim on time, and I've just been doing short, intense sprinting workouts instead. And while I've noticed my long distance times getting better, I thought I would ask. Thanks for the feedback!

 

[SkrewzLoose]

Also, someone here CDG I think, recommended doing timed distance intervals vice just timed intervals. Meaning 1/4, 1/2, 1 mile repeats instead of 1:00 on 1:00 off, etc. Also, MA has a couple of good running programs for sale on their site.

 

[Shredder477]

Hmm, I never thought of that, nor do I know how could incorporate it into my routine as I would never trust myself to sprint with a phone lol, and lack of people to time me at 6 AM. But that's definitely food for thought if I ever come to a situation where I can have myself timed.

Thanks again mate! - Joshua

 

[Sendero]

Also, someone here CDG I think, recommended doing timed distance intervals vice just timed intervals. Meaning 1/4, 1/2, 1 mile repeats instead of 1:00 on 1:00 off, etc. Also, MA has a couple of good running programs for sale on their site.

Only commenting from a running perspective but this worked for me. I basically ran 3x a week with 2 interval sessions and 1 long-ish distance of 3-6 miles. I used the CF endurance plan that is available on the web as a start.

I went from running 15-20 miles a week to 10 miles a week and improved my run times in the 2 mile (13:25) and 5 mile run on hilly terrain (7:40-7:45). Those aren't great times I know but I suck at running, so I was pleased with it. I could also run 10 milers under 8:15 a mile.

 

[SkrewzLoose]

Hmm, I never thought of that, nor do I know how could incorporate it into my routine as I would never trust myself to sprint with a phone lol, and lack of people to time me at 6 AM. But that's definitely food for thought if I ever come to a situation where I can have myself timed.

Thanks again mate! - Joshua

Really? Stop over thinking and just wear a fucking watch while you run. They have stop watch functions on them. If you don't currently own one, you can pick up a basic Timex Ironman from Wal-Mart for about $30.

 

[AWP]

Hmm, I never thought of that, nor do I know how could incorporate it into my routine as I would never trust myself to sprint with a phone lol, and lack of people to time me at 6 AM. But that's definitely food for thought if I ever come to a situation where I can have myself timed.

Thanks again mate! - Joshua

I can't speak to every program out there and its requirements, but go buy a watch with an alarm and a stopwatch/ timer feature. Anything w/ a GPS or compass is usually a No Go and a basic digital wristwatch costs less than a high end case for a phone. "I don't like watches/ I don't wear watches/ I don't need a watch because I have my phone" Well, might as well learn how because that's what you're going to have. Your phone won't be around. Period.

 

[Shredder477]

Haha, I can't believe i did not think of a watch.. I guess I have ran out of "excuses"

I have not been following a specific program really, just repeating ol' track workouts. Like sprinting the straights, jogging the curves. And stuff like that.

Thank you both!

 

[0699]

No.

 

[Etype]

Haha, I can't believe i did not think of a watch..

Are you Mongolian? Did you grow up in a the western world?