Does it really improve and build endurance; does it damage or alter fast twitch muscles? A: The short answer is that it will probably assist your cardiovascular system, but won't do a lot for your fast twitch muscles. A great runner should be able to run at least 46 seconds or faster for the A great runner should be able to run at least or faster for the mile. A kilometer is 0. When you hear about races such as the Carlsbad , Santa Monica or Reno , you can know that it is a 5K or 3.
Will this athlete get a scholarship in the event that they are running for in high school? Will they even have a chance of becoming an all-state athlete? If the answer is no then change it. Distance does not take away from speed. Many coaches are stuck on the old school model that the m is a distance race. Do a ton of slow distance for months. Do some V02 and tempo work. And then shift to some "speed work. Also m repeats is not speed. I think everybody responds to different types of training and you will get athletes to run well in the m but not as fast as they should.
The m combines a lot of training zones and speeds. It is not an all out sprint. No race is after 60m. I like to think of m training as a tug of war. You want to keep a nice balance between speed and endurance. This has to be done year round for the m runner to be at their best when state or nationals rolls around. You have to find that right blend that allows the athlete to hit all the training zones while still recovering.
Training will be maximized if all training zones are hit and the athlete will not over train one area nor neglect any others. Endurance is easier to train than speed. When we look at a m runner we think that the person with the fastest m time has the potential to be the fastest m runner if all other training conditions are the same. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. He has a B. There are 10 references cited in this article, which can be found at the bottom of the page.
This article has been viewed , times. With the proper training and diet, you can increase your personal record and improve your run. To run a faster m, create a training schedule for yourself, alternating m distances to develop sprinting speed with m distances to develop a high-speed endurance pace. Stretch properly before each training session, stay hydrated, and give yourself off-days so your muscles can rest and recover. On the day of the race, have a high-carbohydrate snack and 16 ounces of water about an hour before starting your warmup stretches!
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Article Summary. Part 1. Eat the right diet. By improving your eating habits, you will decrease your body fat and fatigue, while gaining muscle and endurance. Not eating right could be what is holding you back from breaking your m record. Eat a variety of wholesome foods like fruits, vegetables, whole grains, and lean meats. Increase protein and the right amount of carbohydrates, as these will provide your body with the nutrients to build muscle and to give your body energy.
Avoid processed high-sugar and high-sodium foods. These will hinder your body from running efficiently. Eat the right pre and post-workout carbohydrate-rich snacks. These should be consumed an hour before working out and within 30 minutes after a workout.
Bananas, protein shakes and non-caffeinated energy bars are ideal. Keep properly hydrated. Your body needs about two liters on an average day to stay properly hydrated.
Pre and post-workout hydration is vital. An hour before you start your run, try to drink about 16 ounces g of water. Drink the same amount of water after running. Look for signs of dehydration. Feeling thirsty or experiencing dry mouth, headaches, light-headedness, lack of urination and constipation are all the body's ways of letting you know that you are dehydrated. Stretch properly. By stretching properly, you can improve your stride and your stride length increasing your speed.
Stretching before and after your workout will also help to prevent injury. Try to add two or three longer stretch routines a week to your workout schedule. Do some yoga to help you with your flexibility.
The body is slowly breaking down during the run, but is able to remove the waste products just enough to keep up the pace. Start with Lactate Threshold 1 , then read 2 , then read 3. The paces are not difficult… until you try to sustain them for minutes. The weekly Long Run may fall into this category.
An extra 4 miles at the end of a workout may fit the description as well. The runs should be a minimum of about 45 minutes, but an occasional run up to 90 minutes is beneficial for the m runner. An athlete has a schedule that helps them to add in, and spread out, the different intensities each week - including weight room, strides, drills, and core work.
We often use a 14 day schedule. Here is what a sample schedule may look like. The methods are not exact and not applicable to all runners. This is likely why some runners excel when they change training programs or coaches.
Pace Race Paces Intensity: Discussed above. Training Seasons : I am assuming 2 x 6 months training periods per year. I am okay if one block gets shortened to 16 weeks. This approach does not work for colleges, where m runners compete for Indoor League Championships in late February, and then for Outdoor Leagues in early May. We can settle into a 6-month training block, which helps with a predictable annual build-up or increase in volume. This is merely a sample schedule that may help an uncoached runner, or a new coach, to consider types of workouts at different points of the season.
Here is the macro view of a 6-month or 26 weeks training period. There is a helpful information on the website that addresses nutrition as well. I recommend the book, Racing Weight Fitzgerald as a starting point — good book about body composition and nutrition. Weeks : Athlete off. May only run times per week with some cross training. Visit family and friends, vacation, etc.. Weeks : 7 weeks of general fitness and mileage. Prepare the body and nervous system for the challenging work in later weeks.
The athlete should not leave the session miserable. RPE of You are not looking for massive acid build-up during this part of the season. Type II m runners will have 2 speed sessions per week out of sessions per week.
Both types do Max Velocity work weekly as one of the Speed sessions. This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly.
Full speed. Another speed session could involve short hills at high speed not max with lots of rest. Weekly Anaerobic Threshold run of 20 minutes minimum. Give a little attention to some VO2 pace work. Low volume. RPE 5. Weekly longer, easy run.
I prefer a moderately challenging long run, but it can mess some m runners up. There are also former World Record holders who added a competitive marathon to their training regimen in season!
I think he ran a , which included sitting down for a while Significant cross-training and weights : high volumes of sets and reps and lower weights.
Add some bodyweight exercises at the end of workouts, about 3 times per week. These will be done for all 26 weeks. Quality weekly sessions dedicated to drills and technique.
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