Running Training Philosophy and Practice

with Ralph Havens PT, IMTC — Beyond Limits Physical Therapy and Former 2:28 Marathoner

I wanted so much to be fast as a high school runner. And I had glimpses of success when we lived in Middleton, Wisconsin outside Madison as an 8th, 9th, and first half of 10th grade. I had run 4:58 through the first mile of cross country races, had a freshman PR of 5:08, and had a great coach in high school. He had trained my best friend’s brother to a 9:20 2-mile back when that was very fast for a high schooler.

Me and my buddy Mike Martin were 1 and 2 on our XC team and I was super excited to be running. I had just run my first summer of daily 6-mile runs and had moved from 7th man on the XC team to tied for #1 with my best friend…

Setbacks and Lessons

But then we moved back to Del Rio, Texas and my new coach was a sprint coach. We had great sprinters, pole vaulters, and throwers — but the distance guys were left to train with an assistant coach who was a nice guy but just didn’t know track.

Each January I’d start the season with a time trial around 4:40 for the mile… only to fade over the season to 5:20–5:30. People thought I was a “head case.” I so wanted to be a good runner. Summers were better — I ran AAU (now called Junior Olympics) and could get back to 4:40. But the cycle repeated.

College and Breakthroughs

I went to Texas A&M and somehow made the XC team, 7th man. Each year I held on, but track workouts with the top guys (4:10 milers) left me over-cooked. It wasn’t until after college, training myself with steady distance running, that I hit breakthrough PRs:

• 1500m – 4:07
• 5,000m – 15:12
• 10K – 31:07
• Half Marathon – 69:57
• 10 Miler – 52:48
• Hour Run – 11 1/4 miles (5:18 pace)
• Marathon – 2:28 at age 30

The key was training myself first, then working with Kevin McCarey, a 2:13 Nike runner who was coaching in San Diego. He gave me a system, made it fun, and I thrived.

My Current Training Philosophy

Now, as my sons are running, I’ve become more of a student of the sport again. Here’s the training system I use — built on years of experience, study, and Integrative Manual Therapy to keep runners strong and healthy.

Phase I (2+ months)

• Easy runs at a true “easy” effort
• Long run at conversational pace
• Strides at mile race pace (80–100m with full rest)
• Repetition running (mile pace 200s, short hills) once a week or 10 days
• 10-second 95% uphill sprints every 2 weeks (form/speed)

Phase II (1–2 months)

• Continue Phase I workouts
• Add tempo runs / cruise intervals (e.g. 3 × 1 mile at tempo effort)
• Keep repetition running (150–200m, full rest)
• Emphasize recovery on easy days — true rest builds strength
• Long runs at easy pace; occasional races

Phase III (1–2 months)

• Build from Phase II with more races
• Prioritize rest before and after racing
• Long runs may shorten slightly

Phase IV (1–2 months – Racing Season)

• Volume reduced to 80% → 60% → 40% of peak mileage
• Fewer reps, longer rest in tempo work
• Track repetitions emphasized
• Taper 2–3 days before races
• Recover fully after races (1 day off for every 3000 meters raced)

Health and Longevity

Training is only part of the picture. Staying healthy year after year requires:

• Integrative Manual Therapy sessions, 1 to 3 times per week
• Gluten, oat, and peanut-free diet for gut & pelvic health.
• Organic non-processed foods & spring water
• True rest and recovery between hard sessions

If we stay healthy and avoid injury, the years of consistent training compound into strength, speed, and breakthroughs.

Your Thoughts

I’d love your input and advice. I’ve set up a page with a few questions for you — your experiences matter and will help the next generation of runners.

Link here: https://www.ralphhavens.com/CoachQuestions

Let’s get you back on the trails and back on track!

Ralph Havens PT, IMTC
Beyond Limits Physical Therapy
1134 10th Avenue, Bellingham, WA 98225
360.599.2217