This was the main idea of a recent webinar from Sunil Menon, founder of Menon Fitness Systems. I loved the talk. Very simple ideas that anyone could follow pretty easily.
Here are some notes that I took from the webinar. Sharing them here for my own reference. (All pictures are copyright of Sunil Menon)
The talk started by comparing runs with mutual funds. Just like mutual funds (Small,Mid, Large cap) , runs at various intensities come with their own risks and ROIs. And it is always good to plan your runs based on ROI.
A higher ROI in this context means = You improve your Max Aerobic Pace, reduce your chance of injury, decrease the recovery time, improve your VO2max etc.
Without going into actual HR zones, we could characterize runs into 'Intensity zones' Intensity 1 to 5. 1 is very easy and 5 is very hard.
Intensity 1, 2 :
To increase your mitochondrial capacity and Aerobic. (Fatmax) .
If you are someone who is not keen on PBs or timing, and just want to keep fit, stay in 1,2 runs.
ROI - Graph above represents a typical ROI you get with
If you are someone who is not keen on PBs or timing, and just want to keep fit, stay in 1,2 runs.
ROI - Graph above represents a typical ROI you get with
Intensity 3 is good but the ROI decreases very less quickly. There is no base building at this intensity.
So, when to do zone3 runs.When closer to your race. 4-5 weeks. TEMPO workouts etc happen in Zone3. Usually , your race pace is in Zone3.
Intensity 4:
Returns high. Short term . Do once or twice in a week thought the marathon training.
However, duration will vary. Initially it will be less intense compared to closer to race.
Intensity 5:
High returns. High risk (injury) 1-2 mins max.
Use this for VO2 max, LT etc.
Intensity 4 and 5 increase your VO2max.
A good training plan : Is a mix of Intensity 1,2 and 4,5 runs.
4,5 = Speed workouts.
High Intensity workouts are still important . However, keep the volume will be low during the initial phase. Intensity workouts can be done only like 1-2 mins Increase their use 3-4 weeks closer to race.
Key takeaways:
* It is always good to check the ROI chart and plan runs.
* Being consistent is very important. e.g: 1 week 60k and next week 10K will diminish the gains from week 1.
* During speed workouts, when you are fatigued , better to slow down and stop so that you come recovered and avoid injury for the net day .
Do not push as there is no ROI once you are fatigued.
* Spreading workout at different times of a day gives cumulative benefits and its a good way to improve on your goals, especially for triathletes.
e.g: Elite marathoners do 'Doubles' . ie. fartleks or speed workouts in morning and then recovery runs in the evening (to flush the lactic acid).
Some use cases :
Summary: There is nothing called a junk mile/junk run. Each run has its own benefit . Its better to choose the one that best suits you for that day and phase of your training. And the most important ingredient for success is consistency .
Notes from Sunil's talk on 'Junk Miles' - https://www.instagram.com/p/CBmn3WUljyP/
Many thanks to Sunil for a really insightful talk. Got a good perspective on planning my runs.
So, when to do zone3 runs.When closer to your race. 4-5 weeks. TEMPO workouts etc happen in Zone3. Usually , your race pace is in Zone3.
Intensity 4:
Returns high. Short term . Do once or twice in a week thought the marathon training.
However, duration will vary. Initially it will be less intense compared to closer to race.
Intensity 5:
High returns. High risk (injury) 1-2 mins max.
Use this for VO2 max, LT etc.
Intensity 4 and 5 increase your VO2max.
A good training plan : Is a mix of Intensity 1,2 and 4,5 runs.
4,5 = Speed workouts.
High Intensity workouts are still important . However, keep the volume will be low during the initial phase. Intensity workouts can be done only like 1-2 mins Increase their use 3-4 weeks closer to race.
Key takeaways:
* It is always good to check the ROI chart and plan runs.
* Being consistent is very important. e.g: 1 week 60k and next week 10K will diminish the gains from week 1.
* During speed workouts, when you are fatigued , better to slow down and stop so that you come recovered and avoid injury for the net day .
Do not push as there is no ROI once you are fatigued.
* Spreading workout at different times of a day gives cumulative benefits and its a good way to improve on your goals, especially for triathletes.
e.g: Elite marathoners do 'Doubles' . ie. fartleks or speed workouts in morning and then recovery runs in the evening (to flush the lactic acid).
Some use cases :
Summary: There is nothing called a junk mile/junk run. Each run has its own benefit . Its better to choose the one that best suits you for that day and phase of your training. And the most important ingredient for success is consistency .
Notes from Sunil's talk on 'Junk Miles' - https://www.instagram.com/p/CBmn3WUljyP/
Many thanks to Sunil for a really insightful talk. Got a good perspective on planning my runs.
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