It's only one foot in front on the other! I'm going to assume
that you don't need to be sold on the benefits of running.
You already know how good it can be for you. And it can
also be fun! No, really - it can!
If you've already been bitten by the "running bug", you
probably have, or are thinking about participating in some
races. Once you do, then you are probably interested in
running faster.
No matter the age you take up running, research shows
that we generally have the potential to improve for about
10 years before reaching a plateau - (and then with age,
begin the slide down the other side of the hill).
Most people will improve both their stamina and speed for
about a year simply by SLOWLY increasing volume,
average speed and their longest run.
After you have that first year of improving under your belt... you may want to consider adding other
elements to your training program to better your racing times. (It's very easy to get "hooked" on
trying to set "personal bests")!
Running "intervals" or "speed sessions" is an accepted way of improving running endurance and
speed.
Many interval programs require utilizing a running track to measure time and distances. Some do
not have easy access to a quality running track or simply don't enjoy going around in circles. Below
is a program of interval type training that does not require the use of a track. I stumbled upon it a
number of years ago, written by someone a lot smarter than me about these things. I forget the
author now, but believe it was in RUNNER'S WORLD magazine.
I used this program during one or two of my better racing seasons when I consistently ran 10Km's in
33 min. and marathons under 2:40. I think that one of it's major benefits is that it helps to prevent
"over-training" which can certainly be more detrimental than "under-training"! (I should also
mention that during this period I averaged 50 to 70 miles per week and weekly included a 15 to 20
mile easy long run.)
elements to your training program to better your racing times. (It's very easy to get "hooked" on
trying to set "personal bests")!
Running "intervals" or "speed sessions" is an accepted way of improving running endurance and
speed.
Many interval programs require utilizing a running track to measure time and distances. Some do
not have easy access to a quality running track or simply don't enjoy going around in circles. Below
is a program of interval type training that does not require the use of a track. I stumbled upon it a
number of years ago, written by someone a lot smarter than me about these things. I forget the
author now, but believe it was in RUNNER'S WORLD magazine.
I used this program during one or two of my better racing seasons when I consistently ran 10Km's in
33 min. and marathons under 2:40. I think that one of it's major benefits is that it helps to prevent
"over-training" which can certainly be more detrimental than "under-training"! (I should also
mention that during this period I averaged 50 to 70 miles per week and weekly included a 15 to 20
mile easy long run.)
| INTERVALS ON THE ROAD USING YOUR WATCH - YOU CUSTOMIZE! Principals: -run two of the sessions per week -weekly choose one workout of shorter intervals and one longer -make the "fast" or "hard" portion of the workout not longer than 22 min. and no shorter than 12 min. -workouts of shorter fast sections closer to the 12 min. minimum, and longer intervals use closer to 22 min. of quality -warmup at least 10 min. (jog), and cooldown after (jog) -make the "recovery" portion of the workout half of the time of the "fast" portion, to a minimum of 1 min. and maximum of 4 min. Examples: -12 x 1 min. hard, (with 1 min. recovery jogs) -7 x 2 min. hard, (with 1 min. recovery jogs) -3 x 6 min. hard, (with 3 min. recovery jogs) -2 x 11 min. hard, (with 4 min. recovery jog) You can create any workout you like within the above quidelines. Try to guage your efforts so you can run your last interval as well as your first. Have fun, Dennis. |
Proper
speed
form
101...
WOW!
speed
form
101...
WOW!
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RUN, RUN, RUN
| FIND MORE TRAINING TIPS AT www.runnersworld.com |
| For a simple tip on how fast to run your interval repeats... see TIP #11 in the Running Tips Section. |
| Dennis bids farewell and thanks to running! (click here) |