I haven't heard of this 5:1 ratio thing would you share the theory. Is it intended help with recovery and staying power in ultras mostly or is it more like the low heartrate training?

Thanks for the explaination. Ironically, I was reading some material on middle distance and distance swimming tonight. I pointed out training for general endurance (base) and specific endurance and the use of the body's different energy systems. It struck me that when we switch to a walk we use some slightly different muscules, and we may utilize a different source of energy. This might be the case also when going down hill. If that is the case, then why not start your 5 minutes each time you stop walking and don't count downhill. I know nothing... Just theorizing. You got me thinking. I appreciate that and look forward to hearing from someone with more experience.

Thanks I understand a little better now. Now if someone other than me would jump in to comment. In a couple years I'll be considering an ultra and this might be useful info.

OK, Leslie and Trail sounds like you may need a little help. I, myself don't use the walk/run ratio you were asking about. I do power walk/speed hike the hills and run the flats and downhills. I also train by heart rate. You do use different energy systems depending upon how high your heart rate is and amount of time. I'm trying to keep this as simple as possible-but say you had a VO2 test done and the results showed 5 heart rate zones which is pretty typical. Zones 1 and 2 are recovery and easy zones where you burn mostly fat for fuel compared to carbs because you are able to get enough oxygen to the muscles. You need to be aerobic (with oxygen) to burn fat. Zone 3 is the gray area where your body isn't sure which to burn more of carbs or fat for fuel and this is where most people train. Zones 4 and 5 your body burns mostly carbs for fuel because you're working really hard and can't get enough oxygen to your muscles and carbs don't need oxygen to be burned (you're anaerobic). I've been training this way for the past 3 years and have seen significant improvement in my running speed compared to how hard I have to work to achieve it. If you don't have a VO2 test done then the Maffetone formula works well-Google it and it's easy to find. Going back to your original question Leslie, I would let the terrain dictate where you power walk and run. If you find yourself on a long flat section then use the ratio you were talking about. Since you are just beginning with these crazy races you have to do what works for you and as you get into better shape cardiovascularly I bet the ratio will change over time where you run more and walk less. Hope this helps! Kelly

LOL-Good question! It's a mix of easy days and speed work. The big picture looks like this: my race season is from April to November (more or less); I base train for part of November, December, January where I keep my HR at the high end of Zone 2 or lower-walking as necessary depending on the terrain etc. Usuallly, I'll start building for a spring/early summer marathon in February and will try to do at least one type of speed workout per week-usually intervals of some sort. I hate speed workouts. All my other runs are at base HR which I determine by seeing friend of mine who does VO2 testing as a side business to his day job. Currently my base rate is 150bpm. When I started 3 years ago it was 142. At 142 bpm I was slowed down to an 11:00-11:30 min/mile-lots of walking! After about 3 months at 142 I was up to a 10:30 +/- min/mile. This is where your body is increasing its capillary network to get oxygen to your muscles, your stroke volume goes up and your body is becoming more effecient at burning fat for a fuel along with a bunch of other physiological adaptations. On a flat treadmill I can run at 8:57 min/mile pace for about 2-3 miles and keep my HR at or below 150 which being a numbers geek is exciting. So do you see how I've become more efficient and faster with less work? Back to the big picture, from May to November I work on building up the miles to whatever race I really want to do well at with other races along the way as stepping stones. I try to do hill repeats, there's a 5K trail series every Tuesday night during the summer that I race in and use as speed work. Otherwise, I'm always going slow and after any big race the next week is strictly base to recover. Once I'm done racing then I start thinking about being tested again to know where my new base rate is. Last year, it was 147 and I didn't get tested until January but had randomly chosen 150 to train at until I was tested and happened to dead on. I feel I'm in tune enough with my body now I don't always need to look at my watch. It's still a big learning process for me-it was touched on a little bit at the coaching clinic I was at recently and explaining it to other people is a major accomplishment. My friend who does the testing has the best analogy for this: think of it as a window- what's the easiest way to open one? The bottom of the window is zones 1-2, the glass is zone 3 and the top is zones 4-5. Most people train in zone 3-is that a good way to open the window by pushing on the glass? or to lift from the top in zones 4-5? From the bottom is the best way. Jack gave me that quote to get my butt moving with speed work-a gentle reminder of sorts. Feel free to ask more questions and I'll do my best to answer them or give you some good resources. My friend recommends the Maffetone formula if you choose not to get tested. I like being tested because it takes the guess work out of it. Kelly

Kelly - For the record, I detest speedwork, as well. When Coach Bill puts "6 2-minute sprints" into my schedule, I want to go smack him. Doing speedwork on hills doesn't bother 'cause it's not for as long of a sustained period. My running parnter, Karen, trains by HR, so when we're running trails together, I stick with what's happening with her. It seems we're pretty close. I've toyed with the idea of getting a HR monitor, but it feels like I've already spent enough $$$ for now on running "stuff."

I'll put in my two cents here for what it's worth. It's not as scientific as Kelly's training but it seems to work for me. Although a long-term injury is preventing me for training hard at this time I have experimented with run/walk splits. I don't like the 5/1 split very much. One minute is not enough time to lower my heart and breathing rate so I don't feel recovered when it time to start running again. It's also not enough time for me to eat and drink as I prefer to do these while walking. The 15/3 split resolves the eating and drinking issue and allows enough time for my heart rate and breathing to come back to normal. The only problem I have with it is that I have a harder time making the transition back to running after walking for 3 minutes. I have settled on a 10/2 or 8/2 split which is a good compromise for me. Dan My Blog http://breakhearttrailrunning.blogspot.com/