Run Faster: Difference between revisions
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== Aerobic Support == | == Aerobic Support == | ||
* TODO: insert running volume table here | |||
* follow 10% rule for increasing weekly mileage | * follow 10% rule for increasing weekly mileage | ||
* '''progression run''' is an easy run followed by a short moderate or hard segment | * '''progression run''' is an easy run followed by a short moderate or hard segment | ||
| Line 23: | Line 24: | ||
* '''fartlek run''' is an easy run injected with several short fast bursts (e.g. alternate 1 minute at 10K pace with 1 minute easy) | * '''fartlek run''' is an easy run injected with several short fast bursts (e.g. alternate 1 minute at 10K pace with 1 minute easy) | ||
* '''long run''' generally run at easy pace. Length of long run should also obey 10% rule from week to week. | * '''long run''' generally run at easy pace. Length of long run should also obey 10% rule from week to week. | ||
== Neuromuscular Support == | |||
* '''hill sprint''' sprint for 6-10 seconds up a steep hill, then jog back down | |||
* '''hill repetition''' a longer uphill charge, 200 - 400 meters. | |||
* '''repetition intervals''' example: 10 x 400 meters at 5K pace with 2-minute jogging recoveries | |||
* '''ladder intervals''' example: 6, 5, 4, 3, 2, 1 minutes at a fast pace with 1-minute jogging recoveries. The 6-minute interval is run at 10K pace, while the last one-minute interval is run at 1500 meter pace. | |||
* '''fartlek intervals''' are 20-60 second bursts injected into an otherwise easy run | |||
Revision as of 19:41, 2 June 2011
Run Faster, from the 5K to the marathon
Brad Hudson and Matt Fitzgerald
Adaptive Running Principles
- consistent, moderately high volume - avoid the extremes of high numbers of easy miles and low numbers of intense miles
- progression from general training to race-specific training as peak race nears
- three-period training cycles - base, fundamental, and sharpening periods
- lots of hill running - regular hill sprints and uphill progressions
- extreme intensity and workload modulation - a mix of easy, moderate, and hard workouts
- multi-pace workouts - progression run might be 4 miles easy then 2 miles hard
- non-weekly workout schedule - be willing to shake up the standard 7-day training week
- multiple threshold paces - mix of 5K, 10K, half-marathon, and marathon paces
- constant variation - don't do exactly the same workouts every week
- one long run every week
- one rest day per week - may involve a short run or complete rest
- some core strength training
Aerobic Support
- TODO: insert running volume table here
- follow 10% rule for increasing weekly mileage
- progression run is an easy run followed by a short moderate or hard segment
- threshold run (aka tempo run) is a hard steady effort sandwiched between warm up and cool down, may be broken up into two or three intervals of hard running with one-minute easy jogging in between
- fartlek run is an easy run injected with several short fast bursts (e.g. alternate 1 minute at 10K pace with 1 minute easy)
- long run generally run at easy pace. Length of long run should also obey 10% rule from week to week.
Neuromuscular Support
- hill sprint sprint for 6-10 seconds up a steep hill, then jog back down
- hill repetition a longer uphill charge, 200 - 400 meters.
- repetition intervals example: 10 x 400 meters at 5K pace with 2-minute jogging recoveries
- ladder intervals example: 6, 5, 4, 3, 2, 1 minutes at a fast pace with 1-minute jogging recoveries. The 6-minute interval is run at 10K pace, while the last one-minute interval is run at 1500 meter pace.
- fartlek intervals are 20-60 second bursts injected into an otherwise easy run