Running - Interval Training

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From: Laute Peter
Sent: Friday, November 28, 2008
To: Gan HC; Ng HT
Subject: Notes from some reading

Running technique must be viewed as a skill and must be practiced like any other skill until it is mastered, and becomes second nature.

The best way to begin injury prevention is to learn correct technique and practice it constantly.

There is no point in running large distances until the athlete has learned to run correctly.

There's always a danger when the run starts to serve the data, rather than the reverse.

If a runner can convince himself or herself that a task is possible, the battle is half won.

Set aside right now the idea that impressive training results will automatically translate into successful racing.

Progress is not measured on the training track, or by the number of miles logged each week.

Progress is determined by what happens when an athlete races.

Psychologically, you must take every race seriously.

Do not run races for training and do not train through races.

Prepare specifically for every race. Always race your best. Do not race if ill, injured or unfit.

Build up a good racing record because this is the only way to avoid developing bad racing habits, like dropping out.

Either race properly or don't race at all!

Interval training:

Much of the difficulty many athletes have with interval training is that they approach it like a competition.

You should take an interval session in your stride, running well within your capabilities.

1. Speed. The pace should be such that the athlete is able to complete the whole session without undue difficulty.
2. Distance. The distance run in this type of training should not be longer than the athlete can comfortably achieve at the required pace.
3. Repetitions. The athlete should not be expected to repeat a distance during a training session more often than he is comfortably able to do.
4. Continuous motion. The athlete should run at a comfortable pace between fast runs to assist in the recovery process.
5. Variation. Distances and speeds should be varied from session to session to maintain interest.

Most athletes do not warm-up enough.

Never step straight out from cold and do those silly stretching exercises.

Don't do static stretching at all; this is associated with injuries.

Always run easily for 10 to 15 minutes before any exercises.

Then do 5 minutes of exercises, which should mainly be free movements, imitating the actions of running.

These involve a fairly large range of movement, so will allow you to run more freely.

Now you are ready to start the interval running itself.

Keeping the maximum pulse rate below 180 per minute.

When the heart rate has fallen to 120 beats per minute - 12 beats in 6 seconds - the recovery is complete and the next fast stretch can be run.

The intervals between repetitions will, like those for the 100m training, depend on the athlete's ability: if in the intermediate stage, 60 secs; if a beginner, 75 secs.

The first 100 metres of each repetition should be slightly slower than the rest of the run (having started from zero speed in the first 100m), so that the athlete is able to finish strongly and fast without an undue feeling of fatigue and loss of form.

Maximum speed can be developed by 100-metre sprints.

The usual times taken to run 100 metres vary from 20 seconds for the beginner down to 15 seconds for the highly trained athlete.

The equivalent figures for 200 metres are 40 and 30 seconds, and for 400 metres 80 and 60 seconds, respectively.

Race Simulation:

Race simulation involves the following:
1 - Run stretches in which you race hard all the way over 30 to 40 minutes.
2 - Run the race distance hard.
3 - Run the race speed as far as you can, and repeat it.

Summary:

As you get fitter and fitter, you can then add interval training to your programme, and then hyper-fast running as the racing season approaches.

Once you begin racing, intervals will have been phased out altogether in favour of faster and faster hyper-fast running sessions (with fewer repetitions, of course!) and the race practice sessions.

It is important to remember that when you run your race simulations, you must do so in a less stressful manner than when actually racing.

Take it easy and forget about sprinting the last lap; just run along at a comfortable pace.

The object is to accustom your body and your mind to running the distance.

You will have read how champions result from years of hard running, so you yourself have to follow a steady path of improvement, too.

Don't rush at running 10 kilometres, let alone a marathon, until you have done two or three years of sensible preparation.