Stanford Running Club
Main page for the Stanford Running Club
Pictures of Running Club People and Places
A listing of all the runs we do regularly
What we are doing on a day-to-day basis
Resources for Stanford's runners
Results
Press Releases for recent club events
Links to sites of interest for Stanford runners
Maps of the Stanford area, including a new interactive runs map!
Contacts for the Stanford Running Club

Running Club Resources

www.runnersworld.com
This site is the electronic version of the magazine. It has many useful tips.

www.active.com
This has many races that you can look through and sign up for on the site.

Once a Runner, by John L. Parker, Jr.

 

This novel may be the only inspirational/motivational resource you'll ever need. It's quick and I suggest you all read it. It not only gives an entertaining story about running and achieving goals, but it articulates why we run. When I first got it, I read in a couple hours and then immediately went for a run. It's becoming a bit hard to find, but if you can dig up a copy, you will find it deeply rewarding.

The Ten Percent Rule
Here's a table I found in a running guide that gives suggested distances and activities each day if you want to increase your mileage. Now, as rule of thumb, you should never increase your mileage by more than 10% each week for risk of burnout (this sounds like a small amount, but it is a good idea.) This table shows, for a given weekly mileage, what you need to run over three weeks to move to the next level. If you currently run 20 miles a week, follow the three week plan to comfortably get to 25 miles a week. If you are not feeling your best after a 21-day period, start it over. The first week is easy and the successive weeks get harder. As with most advice on running, this should be a guide rather than the rule.

Week 1 Week 2 Week 3
Mi/
wk		 1 2 3 4 5 6 7    8 9 10 11 12 13 14    15 16 17 18 19 20 21
10 3 2 w,0 3 w,2 2 w,r 5 2 w,0 4 w,2 2 w,r 4 2 w,0 2 w,2 2 w,0
15 5 2 w,0 4 w,2 2 w,r 7 2 w,0 3 w,2 2 w,r 5 2 w,0 4 w,2 2 w,r
20 7 2 w,0 6* w,2 3 w,r 8-10 2 w,0 6 w,2 2 w,r 7 2 w,0 6* w,2 3 w,r
25 7-9 3 w,0 7* w,2 4 w,r 10-12 3 w,0 6 w,2 3 w,r 8-9 2 w,0 7* w,2 4 w,r
30 8-10 3 w,0 7* w,3 5 w,r 10-12 3 w,0 8* w,3 4 w,r 8-10 3 w,0 8* w,3 6 w,r
35 10-13 4 w,0 7-8* w,4 6 w,r 10-15 4 w,0 8* w,4 6 w,r 8-10 4 w,0 8* w,4 6 w,r
40 8 5 w,5 8* w,5 8 w,0 10 5 w,5 8* w,5 8 w,0 12 5 w,5 10* w,5 8 w,0
50 10 3,5 w,6 3,8* w,7 3,5 w,r 10 3,5 w,6 3,8* w,8 3,6 w,r 13 3,5 w,6 3,8* w,7 3,7 w,r
60 12 3,5 w,8 3,8* w,8 3,8 w,r 15 3,5 w,8 3,8* w,8 5,8 w,r 12 5,5 w,8 5,8* w,8 5,8 w,r
70 12 5,7 w,8 5,9* w,8 5,10 w,r 15* 3,7 w,8 3,10* w,8 5,10 w,r 12 5,8 w,10 5,9* w,8 5,10 w,r
80 12* 5,7 w,10 5,9* w,10 5,5 w,r 18 3,7 w,10 3,9* w,10 5,10 w,r 15 5,10 w,10 5,9* w,10 5,10 w,r
90 15* 5,10 w,10 5,10* w,10 5,10 w,5 18-20 5,10 w,12 5,10* w,10 5,10 w,5 15 5,10 w,12 5,10* w,12 5,10 w,6
100 15* 5,10 w,15 5,12* w,12 5,10 w,6 20-22 5,10 w,15 5,10* w,15 5,10 w,6 15 5,12 w,15 5,12* w,15 5,10 w,10
w = weight training, r= bike ride of 10-30 mi, *=intervals, hard

The table directly below is from the same guide and describes specific amounts of efforts geared towards different types of training runs. To use it, figure out your best mile time and then use the table below to calculate your pace for each percentage of effort. A formula follows for calculating on your own. Again, remember that this is just a guide and not something to be followed religiously. 

% Effort   Type of Training Run
60% Easy, long run, or recovery run
80% Hard run b/w 1/3, 2/3 of racing distance
85% Pace for 1200m, 1600m repeats
90% Pace for 800m repeats
95% Pace for 400m repeats

Pace = Best x (100% - Effort) + Best  

  Example for 390sec (6:30) and 85 %:
  Pace = 390sec x (100% - 60%) + 390sec = 448.5sec = 7:28

Best Effort Pace Best Effort Pace Best Effort Pace Best Effort Pace Best Effort Pace Best Effort Pace Best Effort Pace Best Effort Pace
4:00 60% 5:36 4:30 60% 6:18 5:00 60% 7:00 5:30 60% 7:42 6:00 60% 8:24 6:30 60% 9:06 7:00 60% 9:48 7:30 60% 10:30
80% 4:48 80% 5:24 80% 6:00 80% 6:36 80% 7:12 80% 7:48 80% 8:24 80% 9:00
85% 4:36 85% 5:10 85% 5:45 85% 6:19 85% 6:54 85% 7:28 85% 8:03 85% 8:37
90% 4:24 90% 4:57 90% 5:30 90% 6:03 90% 6:36 90% 7:09 90% 7:42 90% 8:15
95% 4:12 95% 4:43 95% 5:15 95% 5:46 95% 6:18 95% 6:49 95% 7:21 95% 7:52
4:10 60% 5:50 4:40 60% 6:32 5:10 60% 7:14 5:40 60% 7:56 6:10 60% 8:38 6:40 60% 9:20 7:10 60% 10:02 7:40 60% 10:44
80% 5:00 80% 5:36 80% 6:12 80% 6:48 80% 7:24 80% 8:00 80% 8:36 80% 9:12
85% 4:47 85% 5:22 85% 5:56 85% 6:31 85% 7:05 85% 7:40 85% 8:14 85% 8:49
90% 4:35 90% 5:08 90% 5:41 90% 6:14 90% 6:47 90% 7:20 90% 7:53 90% 8:26
95% 4:22 95% 4:54 95% 5:25 95% 5:57 95% 6:28 95% 7:00 95% 7:31 95% 8:03
4:20 60% 6:04 4:50 60% 6:46 5:20 60% 7:28 5:50 60% 8:10 6:20 60% 8:52 6:50 60% 9:34 7:20 60% 10:16 7:50 60% 10:58
80% 5:12 80% 5:48 80% 6:24 80% 7:00 80% 7:36 80% 8:12 80% 8:48 80% 9:24
85% 4:59 85% 5:33 85% 6:08 85% 6:42 85% 7:17 85% 7:51 85% 8:26 85% 9:00
90% 4:46 90% 5:19 90% 5:52 90% 6:25 90% 6:58 90% 7:31 90% 8:04 90% 8:37
95% 4:33 95% 5:04 95% 5:36 95% 6:07 95% 6:39 95% 7:10 95% 7:42 95% 8:13

Here's a little tidbit of information that I read in a running magazine (I guess that doesn't necessarily make it true):

In a large study of runners, those told to guess the steepness of hills often guessed the hills to be three times steeper than they really were. Think about that when charging towards a seemingly impossible climb.