Level Up: Week 5

Next steps

Welcome to Week 5 of the RP Level Up Challenge. This free program is designed to boost your running, no matter your current level. 

One of Running, Probably’s underlying training philosophies is you never know where you're going until the plan takes shape. As a runner, you may have an idea of how things will turn out – or a set of goals in mind – but it’s not until you get roughly halfway through a training block when those ideas and goals begin to assume tangible form. 

That’s when the bits and pieces of individual paces and distances start to coalesce into something like a consistent whole. By the halfway point, you should have a stronger grasp of what you’re capable of achieving, along with a clearer vision of how you intend to get there, than you did in the early days of the program. 

Here we are, just past the halfway point of this challenge, and my hope is that you all have a different perspective on what you can accomplish than when you started. It’s at this moment when Level 1 runners might look at Level 2 and Level 2 athletes may look at Level 3 and realize there’s no reason why they can’t, well, level up by the end of this program. 

In your journals this week, take stock of where you are at this moment, where you’d like to go, and how you intend to get there. 

Level 1: Consider gear

One of the first questions new runners tend to ask is whether they should get a fancy GPS watch. The answer, quite honestly, is no. Whatever intel can be gleaned from a $500 watch will likely be lost on someone who is simply trying to build a running habit. Not to be a downer, but you really don’t need to know your V02 max when your primary goal is getting out the door consistently. 

The same goes for “super shoes,” expensive tops, and techy shorts. 

What you actually need to get started are a pair of dependable running shoes that work with your body, moisture wicking socks, and a couple of pairs of shirts and shorts that make you feel good. And also maybe a hat. 

Once you build a consistent running habit you will find yourself purchasing way more gear than you – or your partner – ever thought would be necessary. If you’re getting serious about developing your running practice, it may be time to give yourself a budget. 

Week 5 Challenge: Keep running 3-4 times a week while taking a page from our friends in Level 2 by varying up your routes and your distances. If you feel comfortable increasing your weekly mileage, start by adding 10 percent from last week’s total. (You can go up 2-3 miles if you’re running less than 20 miles a week.) 

Meanwhile, make a list of all the running things you think you might need now or in the future. Divide them up into categories like: must-have, would-like, and maybe someday. If something arises during training that you think can be addressed with a gear purchase, put it on the list. This sport can get pricey in a hurry. It can also lead to a lot of unnecessary stuff. Really think about how and why each piece of gear can help your running improve.

Also, start tracking mileage on your shoes if you haven’t already. Mileage varies by individual makes and models, but a good rule of thumb is to start breaking in a new pair when your old shoes hit 200 miles. 

Level 2: Turn it up 

To this point we’ve been patiently building volume while making an effort to break out of established patterns. This is important, necessary work for runners looking to take the next step in their practice. It’s also a little bland. Well friends, it’s time to get a little spicy. 

If you’ve been following along with the rest of this series, you may have noticed your Level 3 pals playing around with different types of speedwork. Now it’s your turn. This week, we’re going to turn the intensity dial up a notch with post-run strides and in-run tempo pickups. (See here and here for more details.) 

While our overarching goal is to run faster for longer periods of time, it’s important to note that we are not trying to set PRs or speed records right now. We’re also definitely not sprinting or “maxing out” under any circumstances. What we’re doing is having a little fun. 

Week 5 Challenge: Mix in at least one set of strides after a run and one set of tempo pickups during a run this week. See if you can begin dialing in how different paces feel. Write about those experiences in your journal. 

As a reminder, the goal for both strides and tempo pickups is to practice the art of gentle acceleration. Don’t just slam your foot on the gas like a jerk. Merge onto the running highway like a grownup.  

In addition, continue adding 10 percent to your running volume while building your long run distance. (Our 20-mile a week runner should be up to 27-30 miles this week.) 

By the way, you’ve got another rest week coming in Week 6, so don’t be afraid to push a little bit harder than you might otherwise. In an ideal world, you’ll go into a rest week feeling good and worked, rather than awful and trashed. 

Level 3: Tempo talk

Spend any amount of time consuming training literature and you’ll quickly discover that terms often have multiple meanings. Take the mighty tempo run, a staple of training programs from 5Ks to ultras. 

Some might consider a tempo to be the equivalent of a lactate threshold run. While others might suggest a tempo should equate with a pace, heart rate range, or some other variable that’s completely dependent on the context of a specific training plan. 

Here’s the thing: None of these definitions are necessarily wrong. They just may not be right for you and your running. This kind of nebulous ambiguity that trades on insider jargon may be one reason why so many runners choose to opt out of speed training. Who has time to figure all of this out? 

Let’s make this as simple as possible. For our purposes, a tempo is any run that feels comfortably hard. Your pace should be challenging, but also sustainable for the duration of the workout. 

One way to find a comfortably hard, yet sustainably challenging pace is by using old race results as a guide. When in doubt, go with a marathon pace if that’s relatively current. Another way is focusing on heart rate zones. (Think Zones 3-4.) Still another way is to simply run a little bit faster than you normally would and hold that pace for say, 10 minutes. 

Week 5 Challenge: Incorporate at least two 10-minute sessions of tempo efforts during your runs this week. You can do them all at once during a single run or spread them out over your week. You can also do more reps for longer periods of time if you’re properly trained and so inclined. 

Here’s a sample workout: 

• 2 mile warmup (slightly slower than your ‘normal’ pace)  

• 2 x 10 minutes at tempo effort w/ 5 minute easy pace recovery between the first and second rep

• 2 mile cooldown (again, slightly slower than your ‘normal’ pace) 

Depending on your pace, that should give you a run lasting 6-8 miles. Feel free to adjust the variables up or down to fit your training needs. If you do multiple sets of tempos, pay close attention to the transition period between reps. See how long it takes you to dial in a pace that feels comfortably hard.