Yesterday we looked at off-season gym training and today we look at running.
Here are some suggestions for your running training.
- The base of all endurance qualities is aerobic capacity and without you'll struggle to build any meaningful endurance...ever. If you want to ace a time trial, you need great aerobic capacity. If you want to ace the repeat speed test, you need great aerobic capacity. And if you want to be as fast in the last quarter as you are in the first, then you need great aerobic capacity. To build it we're looking at long and slow training of any sort (bike, running, swimming, circuit training etc) for at least 20mins. Also be aware that doing a lot of shorter aerobic capacity sessions can work just as well as 2 longer one's. Not ideal but beats the boredom.
- My suggestion when starting to run again is tempo runs which are 75 - 100m sets performed at 60 - 70% pace where you should aim to use a technique that is "high in the hips", heels staying off the ground, and solid front side mechanics (foot/knee lift, ground strike etc).
- Look to cover 300, 400, 500m over 3 weeks with these, nothing outrageous.
- I really need to hammer home the low intensity level of this type of training as you want to stay in the aerobic zone or you're no longer training aerobically, sorta the aim here. You should be able to literally talk the entire time and if you can't then it means you're working too hard and your now needing to take in extra oxygen to get the job done. Slow.The.Fuck.Down. You'll have a light sweat and you should be able to do a 15 - 20mins session of this everyday if you wanted to. It's not how you go for a normal run by any means but it's far more effective.
- Speed training wise do 1 week of 10, 20 and 30m accelerations over 3 weeks before hitting top speed. Use a variety of positions going from low to high meaning from on the ground to fully upright, as well as short to long, over the course of each session.
- You probably don't want to go more then 100m/session for week 1, 125m for week 2 and 150m for week 3.
A sample week 1 session might look like this:
1 - Prone Start 2 x 10m, 1min rest
2 - Push Up Hold Start 2 x 10m, 1min rest
3 - Sprinter Start 2 x 10m, 2mins rest
4 - Standing Start 2 x 10m, 2mins rest
- My suggestion when starting to run again is tempo runs which are 75 - 100m sets performed at 60 - 70% pace where you should aim to use a technique that is "high in the hips", heels staying off the ground, and solid front side mechanics (foot/knee lift, ground strike etc).
- Look to cover 300, 400, 500m over 3 weeks with these, nothing outrageous.
- I really need to hammer home the low intensity level of this type of training as you want to stay in the aerobic zone or you're no longer training aerobically, sorta the aim here. You should be able to literally talk the entire time and if you can't then it means you're working too hard and your now needing to take in extra oxygen to get the job done. Slow.The.Fuck.Down. You'll have a light sweat and you should be able to do a 15 - 20mins session of this everyday if you wanted to. It's not how you go for a normal run by any means but it's far more effective.
- Speed training wise do 1 week of 10, 20 and 30m accelerations over 3 weeks before hitting top speed. Use a variety of positions going from low to high meaning from on the ground to fully upright, as well as short to long, over the course of each session.
- You probably don't want to go more then 100m/session for week 1, 125m for week 2 and 150m for week 3.
A sample week 1 session might look like this:
1 - Prone Start 2 x 10m, 1min rest
2 - Push Up Hold Start 2 x 10m, 1min rest
3 - Sprinter Start 2 x 10m, 2mins rest
4 - Standing Start 2 x 10m, 2mins rest
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