Real World Results

Answering the question - Does this program really work?

There seem to be two primary reasons people ask me that question.  First, those that don't believe that high intensity, low volume training works (which is mostly those who promote higher volume training) ask this question with the intent of discrediting me.  The implication being that if I haven't personally coached an elite athlete, or because elite athletes all train with higher volume than I recommend for the average runner, then obviously my training methods are invalid.

The second reason someone asks me that question is because they sincerely want to know if my ideas are just theory or if someone has actually used them and gotten good results.

Who have I trained?  Here's my answer - I haven't coached anyone you know.  I have coached a few local runners and a cyclist or two, but none are elite level athletes.

Does it work?

So, then the question becomes, does my training program work?  Yes it does.  How do I know it works?  Because I've seen it work time and time again.  I haven't coached any elite level athletes, but I have trained, trained with, or led hundreds of Special Forces and infantry soldiers who train using a high intensity, low volume approach.  And I've personally seen the improvements this method produces.  As a infantry platoon leader, I've taken a group of young soldiers straight from basic training and trained them using this approach and watched their speed and fitness levels improve consistently for a solid year.  In nine years of active service, I've seen this program work again and again. 

I've continued to employ this approach since exiting the military in 1996, with the same excellent results.

Ordinary Runners

Not surprisingly, others know this method works too.  You generally don't hear about them, but they are out there.  The most exciting results using relatively low mileage, high intensity training is that of the FIRST program (Furman Institute of Running and Scientific Training).  Exercise physiologists at Furman University have conducted three marathon studies to determine how effective Utilizing a three run days per week plus two cross-training days program is.  A large majority of experienced marathoners who participated in the study either set PRs or beat their most recent marathon performance.

Running Philosopher George Sheehan experimented with high intensity, low volume training and was quite pleased with the results.  He wrote an essay about it that is posted to his web site.  You can access the essay here.

Even well respected running author Hal Higdon has a program for running a marathon following a high intensity, low volume approach.  You can read the details of his program here.

Elites and Other Speedy Runners

In addition to the everyday runners and soldiers who use these methods, there have been a few elite level athletes who have also trained with relatively low volume and high intensity.  Not many, but a few.  Here is one of my favorite quotes on this very topic.

"For example, who ever records that exceptional runners like Walter George and Alf Shrubb achieved quite remarkable performances on very low mileages?  George ran a mile in 4:10.6 and a 16-km run in 49:29 on little more than 3 km of training per day.  Even Paavo Nurmi, the most medaled Olympic runner of all times, trained pathetically little but performed exceptionally, even by today’s standards.  The outstanding performances of the black African runners, from Kip Keino to Matthews Temane, have also been achieved on relatively little training in which high quality but relatively low volume has been emphasized.” - Dr. Tim Noakes, 2003, The Lore of Running, 4^th ed, page 510

Roger Bannister, the first runner to run a mile in less than 4 minutes, ran only about 25 miles per week. 

Joe Binks set the amateur world record in the mile, a 4:16.8, while only training one evening per week for about 30 minutes, during which he ran five or six 110-yard intervals at top speed.

More recently, researchers in South Africa tested 20 of the fastest runners in that country (1).  To be included in this study, an athlete needed to have run a mile in under 4 minutes, 3k faster than 8:20 minutes, or a 5k in less than 14 minutes. Even though the qualifying standards to be included in the study were set for distances of 5k and below, some very distinguished long distance runners made the grade.  Former world half-marathon record holder Matthews Temane, Berlin Marathon winner Xolile Yawa, 2:08 marathoner Zithuele Sinqe, and New York Marathon champion William Mtolo all participated in this research(2).  All of the runners in this study were training intensely and competing actively.  One of the more significant findings was that the average weekly training mileage for the runners was just 50-60 miles.

From the mile to the marathon, there have been a few great performances by elites training with relatively low volume and high intensity.

Here's a discussion about fast performances from low mileage from the forum at letsrun.com.

Testimonials:

I received this message a little while back.  I thought it was interesting, so I asked the gentleman who sent it if I could share his comments with others.

Howdy Richard,
Just a quick note to thank you for your tireless efforts and contributions to running.
I have truly enjoyed reading and learning from your theories based on alternate rationale than the old standard VO2 Max beliefs.
My personal running career can serve as a testimonial to your theories and their respective effectiveness. Indeed in 1980, after only 4 years of running, I was able to run a 2:23.26 marathon--2 weeks later I ran a 30:46--10K...both which continue to stand as my personal bests. During the training period preceding my PRs I had a single week high of 48 miles and only averaged 33 miles per week for the 8 weeks prior to my PRs (I was averaging considerably less weekly mileage prior to those 8 weeks).
Clearly, my training miles were ALL high intensity and I did all my speedwork on the road since I detest the track. Consequently, I was able to run 4 more marathons under 2:30 and 8 more 10Ks under 31:23 during the next several years.
Presently I have slowed down dramatically from those fast young days but I continuously, and instinctively, still deploy the "Quality over Quantity" methodology and get fairly good results for the number of miles I now run (typically around 26 per week).
Thanks again for your contributions.
John Gonzalez

Join the Rebel Alliance

As you can see, I am convinced this program works, even without having personally coached a single elite athlete.

If you aren't currently using power running, then I simply suggest that you give it a try and see for yourself.  If it doesn't work you can always go back to your previous training methods.  But, if it does work, you will see an immediate improvement in your performance.

One more thing - if you have trained or are currently training using a high intensity, low volume training program I would like to hear from you.  I would love to hear your story.  Email me at powerrunning@austin.rr.com

References:

1.  Coetzer, P., Noakes, T., Sanders, B., Lambert M., Bosch, A., Wiggins, T., Dennis, S.; Superior fatigue resistance of elite black South African distance runners, Journal of Applied Physiology, 75(4): 1822-1827, 1993

2.  Anderson, O., Is it their high-intensity training that makes black African runners so fast? Peak Performance online, http://www.pponline.co.uk/encyc/0416.htm