How to Apply Starting Strength Method to Running
Ripp,
I have a question on the application of the Stress, Recovery, Adaptation model as it applies to short distance running. I am an active duty service member and am required to complete a Physical Fitness Test (PFT) every six months that requires a 1.5 mile run.
To more clearly articulate the question let me please explain my understanding of the Starting Strength method. Stress, recovery, adaptation is the model for progress across nearly all human endeavor whether physical or cognitive. A sufficient stress must be applied to the system that will drive an adaption while in the presence of conditions that allow for recovery to take place.
The following explanation is necessarily short but to the point so please forgive the lack of detail. The Starting Strength method has determined that the most efficient use of one’s time in the gym, especially for a novice, is to conduct the core exercises in an ‘A’ day, ‘B’ day setup, 48 to 72 hours apart for three sets of five repetitions (deadlift being one set of five repetitions), resting eight to ten minutes between sets, getting adequate nutrition and adequate sleep. Each session the trainee will increase the weight on the bar a set amount until linear progression stalls at which point training variables may introduced as outlined in Practical Programming.
This method illustrates the most effective way to increase strength. As discussed at length on your podcast, a true novice will experience strength gains from doing literally anything to include riding a bicycle or whatever exercise routine is in vogue. Strength increases will be realized but will be in an inefficient manner and not sustainable for long term progress.
Now to the real question. What is the most efficient method for training for a short distance running event? What is an appropriate starting distance, how quickly should distance be increased and to what percentage of the race distance, how much should intensity (speed) be increased each workout and what should workout frequency be? Again, the goal is to use my time most effectively as opposed to simply stumbling forward, depending on the novice effect.
As my career quite literally depends on my ability to be fast and skinny twice a year, my strength training takes a back seat to weight loss (abdominal circumference measurement) and running. As it stands now, I reduce strength training to maintenance levels four to six weeks in advance of a test and focus on running and not eating…
Personal Stats:
Age - 34
Height - 76”
Weight - 285lbs (training); 270ish (PFT season)
Squat - 500 1x1
DL - 545 1x3
Press - 205 3x5
Bench - 275 3x5
1.5 mile run - 11:40
AC - 37.5” (sucking in my gut and having done an overnight wrap)
Very Respectfully,
Mike