Low-Mileage Running: A Short Guide to Running Faster, Injury Free

The Aaron Olson Podcast

Low-Mileage Running is a short guide to running faster, injury free. It focuses on avoiding injury while optimizing your training. The book provides practical training advice, workouts, and sample training plans for the 5k to Marathon. Throughout this book, I share how you can maximize your training and reduce injuries while running fewer miles. By listening to your body and focusing on quality workouts tailored to your event, you can improve your performance and avoid injury. Download the free PDF book here: https://aaronolson.blog/books/

Chapters:

00:00:00 Opening Credits

00:00:11 Introduction

00:00:36 How I Got Started

00:02:17 A New Approach

00:05:12 Quality Workouts

00:06:25 Stress + Rest = Adaptation

00:07:42 Creating Quality Workouts

00:08:02 Time Trials

00:09:52 Race Time Predictor https://www.runnersworld.com/uk/training/a761681/rws-race-time-predictor/

00:11:25 Intervals

00:12:56 Tracking workouts

00:13:54 Intensity

00:15:19 Training the Central Governor

00:16:53 Recovery

00:18:40 Training Guidelines

00:18:43 Economics of Running

00:19:46 Listen to Your Body

00:21:12 Adjusting on the Fly

00:21:33 Take a Holistic Approach

00:22:24 Follow the 80:20 Rule

00:23:15 Find the Minimum Effective Dose

00:24:15 Race Your Way Into Shape

00:25:46 Similar Workouts

00:26:19 Train Performance Not Physiology

00:27:13 Cross-training

00:27:50 Strength Training

00:28:19 Stretching

00:29:10 Sample Training Plans

00:29:51 Training Plans Guidelines http://aaronolson.blog/low-mileage-training-plans/

00:30:29 5k Training Plan http://aaronolson.blog/low-mileage-training-plans/low-mileage-5k-training-plan/

00:30:52 10k Training Plan http://aaronolson.blog/low-mileage-training-plans/low-mileage-10k-training-plan/

00:31:16 Half-Marathon Training Plan http://aaronolson.blog/low-mileage-training-plans/low-mileage-half-marathon-training-plan/

00:31:42 Marathon Training Plan http://aaronolson.blog/low-mileage-training-plans/low-mileage-marathon-training-plan/

00:32:17 Jeff Ford Interview https://youtu.be/FG4dJmqPOQA

00:33:30 Conclusion

00:34:26 Closing Credits

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