This article is all about varying the stress we apply to our body. If I run or work out at the same intensity, for the same amount of time, all the time, do you think I will continue to improve? No. Your body gets used to the training or stress you apply to the body.
How does this apply to your training? Well most people, like my friends in Newcastle, tend to start by doing the same training again and again. They run the same distance at the same pace every time they train. They wonder why after a few races they keep getting the same results.
We need to change up the training type to change up the results. Don’t keep putting the same stress on the body. Vary it and your fitness will come on leaps and bounds. I will discuss three training types that I think will really help. Here is a simple template for a person doing three 10k (six mile ) runs per week.
Do one longer run at a slower pace than normal. Doing a longer run than the distance you intend to race is a great way to increase your aerobic capacity. Aerobic capacity is simply your ability to use the oxygen you take in when you exercise. Doing longer sessions can help increase your ability to use oxygen more efficiently when you run, which will help you a lot in the shorter distances.
Do one shorter distance run at a ‘one sentence’ pace. This is a rough introduction to what we call tempo runs. This is roughly the pace you would run a 10k (if you are fitter this might be more half marathon pace ). What I mean by ‘one sentence’ pace is, you should run at a pace where, if you were talking to a person, you would be able to say one sentence before you would have to get your breath. If you are on a run and you can talk continuously on this run, you are not running hard enough. If you cannot talk at all due to having to breathe so hard, then you are going too fast. I recommend doing a very easy warm up jog of 10 minutes. Stretch. Then try two runs for 10 minutes at this pace, with two minutes between each 10 minute effort. Getting used to running hard for a prolonged period will really help you when racing at this pace.
Finally, try to do one interval session per week. Interval sessions are sessions where you run shorter distances at quicker than race pace with a short recovery. Generally we can start with a 1:2 ratio. This is whatever time or distance we run hard for, we have a break of half that time or distance. The break that we take allows you to go quicker for each repetition than you could in a race. If you are used to running 10k in your runs, I recommend maybe starting with five times 1,000 metres. For simplicity, let’s say you can run a 10k race in 50 minutes. This is 1k in five minutes. Start by running 1k in five minutes and take a two and half minute rest afterwards. Repeat this four more times. If you feel the five minutes is a little too easy, then move down to four minutes 50 seconds. Soon you will be running your 1k reps so much quicker than your race pace.
By trying this type of training you will be much more prepared for your 10k race. With the interval running, you will find the first few kilometres of the race slow because you are used to going a lot faster. You should be able to continue with your good pace near the end because you have been working on the longer runs also.
This type of training is harder than just going out and doing the same thing over and over, but I promise you it will give you better success in the races to come. For more articles visit www.everardpilates.com
