Train smart this spring
Coaches say spring’s mild weather is prime for base building: most long runs should be easy pace, mix in strength work for total‑body stability, and favor active recovery—especially for runners over 50 ( ). If you want a brutal test, the ‘Run It Back’ carry workout combines loaded carries with repeated runs to push both grip and endurance (menshealth.com).
Coaches commonly program a dedicated spring “base” phase that lasts about 4–12 weeks to raise aerobic workload and tissue tolerance before moving into race-specific sessions (mcmillanrunning.com: ). (mcmillanrunning.com) Many training plans aim for the weekly long run to make up roughly 20–30% of total weekly mileage, so a 40‑mile week would typically include an 8–12‑mile long run. (fleetfeet.com: ). (fleetfeet.com) Recent guidance from exercise experts and the ACSM emphasizes multi‑joint resistance work for runners, with programs that target all major muscle groups at least twice per week to improve strength and durability. (acsm.org: ). (acsm.org) For athletes 50 and older, U.S. public‑health guidance still recommends at least 150 minutes of moderate aerobic activity plus muscle‑strengthening on two or more days weekly, and sport‑specific sources promote low‑intensity cross‑training (cycling, swimming, yoga) as effective active‑recovery options. (cdc.gov: ). (cdc.gov) The “Run It Back” carry challenge published by Men’s Health pairs repeated loaded carries with short runs, includes a one‑mile farmer’s‑carry style component, and is pitched as a sub‑40‑minute test of grip and conditioning in syndicated write‑ups. (menshealth.com: ). (menshealth.com) Exercise science reviews and strength‑training guides note that loaded carries specifically boost grip strength, core and shoulder stability, and carry‑over to functional endurance—making them a synergistic complement to an aerobic base phase. (barbend.com: ). (barbend.com)
