TEMPO AND STEADY-STATE: PURPOSE IS TO LEARN PACING, GAIN SPEED, GAIN CONFIDENCE RUNNING FASTER OVER LONGER DISTANCES. AS YOU PROGRESS THROUGH THE SEASON THESE RUNS GET A LITTLE LONGER AND YOUR PACE CONTINUES TO DROP. YOU WILL GET STRONGER AND WANT TO BE RUNNING FASTER. THE DISTANCE IS ALWAYS LONGER THAN YOUR RACES AND YOUR GOAL SHOULD BE TO GO AS FAST AS YOU CAN, WHILE MAINTAINING CONTROL AND A CONSISTENT PACE. IF YOU ARE DYING AFTER A FEW MINUTES, YOU NOW YOU'VE STARTED TOO FAST. IF ANYTHING YOU SHOULD INCREASE IN YOUR PACE THROUGHOUT THE WORKOUT.
SPEED: PURPOSE IS TO RUN RACE PACE OR FASTER OVER SHORTER DISTANCES WITH RECOVERY. HITTING TARGET SPEEDS TO MIMIC RACING FEEL AND SITUATIONS AS MUCH AS POSSIBLE. THE INTERVALS RUN CAN RANGE FROM 200 METERS TO 1 MILE. EACH INTERVAL WILL HAVE A TIME, PACE, AND REST COMPONENT AND IT IS CRITICAL TO UNDERSTAND AND RUN WITHIN THESE GUIDES TO ENSURE YOU GET THE MOST OUT OF THE WORKOUT. oFTEN TIMES A SPEED WORKOUT, IF RUN EXACTLY TO PLAN, CAN DEMONSTRATE TO AN ATHLETE AND COACH WHAT TIME IN A RACE THEY SHOULD BE ABLE TO RUN.
THIS CAN'T BE EMPHASIZED ENOUGH, LISTEN TO THE WORKOUT, RUN THE WORKOUT PRESCRIBED, AND YOU WILL GET FASTER!!!
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pURPOSEFUL TRAINING IS A HUGE PART OF YOU ACHIEVING THE GOALS YOU SET FOR YOURSELF. iF YOU DON'T PAY ATTENTION TO THE WORKOUTS AND RUN THE SAME PACE ALL THE TIME YOU WILL BECOME STAGNANT AS A RUNNER AND NEVER IMPROVE.
WE DISCUSSED THE IDEA OF HAVING A LOW BAR AND HIGH BAR REPRESENTING THE SLOWEST PACE YOU WOULD TRAIN AT AND THE FASTEST PACE. IF YOUR WARM UP PACE IS FAST THEN YOU SACRIFICE THE PACE YOU CAN RUN DURING THE WORKOUT. THE FARTHER THE BARS ARE APART, THEORETICALLY, THE MORE IMPACT YOUR WORKOUTS WILL HAVE.
HAVING A STRUCTURED PROGRAM ENSURES, IF YOU FOLLOW IT, YOU WILL IMPROVE TODAY AND AS LONG AS YOU CONTINUE TO TRAIN SMART!
tHIS SESSION FOCUSED ON THE 4 MAIN TRAINING AND WORKOUT TYPES:
TRAINING / WORKOUT TYPES
RECOVERY: PURPOSE IS TO SLOWLY GET UP TO SPEED IN ORDER TO RELEASE LACTIC ACID AND REJUVENATE MUSCLES. SLOW PACE. i LIKE TO BREAK THE RECOVERY / WARM-UP / AND COOL DOWN RUNS INTO 4 TIME FRAMES. YOU ARE STARTING EASY AND EVERY 25% MAKE A CONSCIOUS EFFORT AS YOU FEEL BETTER TO INCREASE THE PACE A LITTLE.
DISTANCE: GOAL IS TO GAIN STRENGTH THROUGH MAINTAINING A CONSISTENT PACE AND FOCUSING ON FORM OVER MORE TIME AND DISTANCE. THIS ISN'T RECOVERY PACE AS SOME MIGHT THINK. YOU WANT TO BE COMFORTABLE BUT STILL STEADY. AS YOU GET IN BETTER SHAPE, THE PACE OF THIS RUN WILL NATURALLY INCREASE SO DON'T GET STUCK THINKING IT HAS TO BE RELAXED...