Training Basics To begin a training program for your family, begin by determining the current race pace for each family member. The objective in training is to gradually improve on each runner's pace, building the strength and endurance to meet definable goals. This is done by developing, and abiding by, a training schedule designed to bring the runner to those goals.
As an example of determining current race pace, have all participants run a timed 5k run. Once you have times for all participants, divide each time by five. This will yield each runner's average pace per kilometer. For example, if you run 5k in 30 minutes, your current race pace would be at six minutes per kilometer. To figure a training pace from your current pace, you can use a number of established pace calculators available in running books or at running sites on the Internet.
Most training programs last between 10 and 25 weeks, and their objective is to steadily and methodically enhance the runner's pace.
A training schedule may be broken down on a weekly basis. Here's a sample:
Monday - Off. (No running)
Tuesday - Run 4 miles.
Wednesday - Run 3 miles.
Thursday - Run 4 miles.
Friday - Off.
Saturday - Run 4 miles.
Sunday - Run 4 miles.
A children's program will be less ambitious. The complete training program will vary slightly from week to week, depending on the specific training goals.
Speed Work
Some programs incorporate speed work designed to make you a faster and stronger runner. Typically, speed work is brought into the program when the runner has worked up to 20 or more miles per week. At that point, speed work can be substituted for the normal running at a frequency of about once per week. - One type of speed workout is a distance run. This increases the runner's distance by about 50 percent above the usual training run. The distance run is run at the training pace. This extra workout helps build stamina.
- An interval run acclimates runners to running faster and breaking out of their regular running pace. The run is at a faster pace but a shorter distance than the usual training run. It teaches runners to pace accurately. Interval training is usually done on a track, but it can be done elsewhere as long as you have a route with some known, measured distances. Interval training typically involves work with distances of 220 meters, 440 meters and 880 meters. A typical interval-training session may involve running a sequence of sets at particular distances. Here's an example:
- Run four sets of 200 meter-runs, alternating sets between fast pace and jog pace.
- Run 10 sets at 300 meters, alternating sets between fast pace and jog pace.
- Run four sets at 200 meters, alternating sets between fast pace and jog pace.
- An established training calculator can help you plan your intervals to suit your training program and your experience level.
- Tempo running helps you train for a specific race. For this workout, run the distance of the specific race you're training for. You might run at your training pace for the first 10 minutes, then finish out the race at your racing pace. You'll want to push yourself hard, but not so hard that you can't sustain the pace.
- In Fartlek or speed-play running, you run at your training pace but periodically burst into short speed-bursts at your race pace over the course of the run. A good way to incorporate the burst is to pick out a landmark ahead of you and race to it. Each speed-burst lasts between 30 seconds and a few minutes, and the bursts are alternated with training-pace recovery periods.
- In hill training, the runner deliberately trains on hilly courses to build endurance and overcome the intimidation of running on a hill. Hill-run portions should be at least 200 yards long, and a good run should include at least five substantial hills.
Speed workouts help build muscle and endurance, but they are fairly advanced techniques and can cause injury if overdone. If you feel that speed workouts are hindering your training, simply discontinue and go back to your regular training routine.
To help you stay motivated through your training period, consider running with a partner and running on a variety of courses. Set short-term goals during your training to add challenge. Consider keeping a running log to document your progress. If undertaken with the proper attitude, training can actually be exhilarating.
RESOURCES :
The Runner's Handbook
Model: 0140469303
Author: Bob Glover, Jack Shepherd
Full title:The Runner's Handbook: The Best-Selling Classic Fitness Guide for Beginner and Intermediate Runners
Penguin Putnam Inc.
E. Rutherford, NJ 07073
Phone: 201-933-9292
Fax: 201-896-8569
Email: webmaster@putnam.com | putnam@genevaonline.com
The Competitive Runner's Handbook
Model: 0140469907
Author: Bob Glover, Shelly-Lynn Florence Glover
Complete title: The Competitive Runner's Handbook: The Bestselling Guide to Running 5Ks Through Marathons
Penguin Putnam Inc.
E. Rutherford, NJ 07073
Phone: 201-933-9292
Fax: 201-896-8569
Email: webmaster@putnam.com | putnam@genevaonline.com
The Runner's Training Diary: For Fitness Runners and Competitive Racers
Model: 0140469915
Author: Bob Glover, Shelly-Lynn Florence Glover
Penguin Putnam Inc.
E. Rutherford, NJ 07073
Phone: 201-933-9292
Fax: 201-896-8569
Email: webmaster@putnam.com | putnam@genevaonline.com
Runner's World Online
Web site: www.runnersworld.com
Running Times Magazine online
Online version of Running Times magazine
Web site: www.runningtimes.com
American Running Association
The American Running Association was founded by running doctors to help more people benefit from a running lifestyle. It is a nonprofit organization dedicated to educating and supporting runners.
Web site: www.americanrunning.org
NewRunner.com
A Web-site step-by-step guide designed for the beginner or novice runner.
Web site: www.newrunner.com
Running Online
A guide to running related web sites, training articles, links, runners log, etc.
Web site: www.runningonline.com
Williams Pace Calculator
A portable pace calculator for use by coaches and serious runners. Performs road, track and heart rate calculations for runners of all abilities.
Web site: www.pacethyself.com
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