Running training programs level trial#

This is the phase in which intervals and tempo runs begin to be introduced. The build or threshold phase is typically 4 to 8 weeks of your training cycle (depending on the kind of race you are training for and your current fitness level) and introduces faster-paced training that gets the body used to running a comfortably hard pace that can be sustained for 5 to 6 miles before reaching exhaustion. Build/Strength/Threshold Phase (4 to 8 weeks) Without an extensive reliance on easy aerobic running, any performance enhancement training program is destined for failure.вЂќДў. Patrick Milroy, вЂњA training program that ignores or diminishes the importance of the base training component is a training program that ignores the tenets of exercise science. For example, multiple sets of 10 to 12 reps of exercises 2 to 3 days per week after runs or on non-running days can help build muscular strength.ДЄccording to Running Anatomy authors Joe Puleo and Dr. Strength training during the base phase should focus on total-body fitness and consist of lighter weights and higher reps.A good rule of thumb is that every third to fourth week, you should drop your weekly mileage by 25% to allow your body to rest and recover. Training volume should increase gradually (this applies to all phases) with no more than a 10% increase in mileage week over week.If you use a heart rate monitor, this phase should mostly be done at 70 to 75 percent of maximum heart rate or 70 percent of VO2 max (IвЂ™ll be talking more about heart rate training in the coming weeks). Training paces should be easy and aerobic.When youвЂ™ve reached that point, youвЂ™re ready to move on. You want to develop good running fitness and strength but not get bored or unmotivated with the lack of intensity. The key to determining how long this period should last is in your interpretation of how easy your running feels. For beginning runners, it may take 4 to 6 months. How long should the base period be? For more experienced runners, it may comprise 4 to 8 weeks of the training cycle.Here are a few things to note about the base period of training: Base building is the key to successful long-distance training. The base phase includes easier running and strength training/cross training that gradually builds in duration, allowing all of our bodyвЂ™s systems to adapt to the activity and reduce the likelihood of injury. This phase focuses on developing your aerobic conditioning and improving cardio and muscular endurance. The base phase should account for the longest portion of your training plan. Base Phase (4 weeks to 6 months, depending on fitness level) As my coaching certification process and journey continues, I will regularly share tips and guidance on the more technical aspects of running to help all of us focus on running as safely, efficiently and successfully as possible. Today, IвЂ™m sharing some basic guidance about progressive training for you to think about as you successfully build your own training plans or work with a coach to do so.

Running training programs level trial#

There are many different ways to structure training programs, and we also learn over time what works for us based on trial and error. As with all things related to running and triathlon, there is not a one-size-fits-all approach or one right way to do everything. Without sending you back in a time machine to your high school anatomy/science class or letting your eyes glaze over too much, I want to share some basic guidelines around the phases that a solid long-distance training plan should take into account (for events longer than a 10K, with primary emphasis on half marathons, marathons and long distance triathlons). Have you ever found yourself incorporating too much speed too quickly/too early or not enough intensity when you should be focused on running faster than race pace? Confused altogether? Even runners who do understand the basic phases of endurance training may not be paying close attention to how it dictates their weekly workouts (I know I certainly wasnвЂ™t when I first started running вЂ¦ and even last year I didnвЂ™t really understand how critical these cycles were to my success until I started training for Beach2Battleship). Unless youвЂ™re working one-on-one with a personal coach or have been running for a long time, chances are that you may not be too familiar with the periodization вЂ“ or progressive cycling of training вЂ“ that is critical to help us peak at the right times and avoid injury. As IвЂ™ve been reading a number of running texts and doing a lot of studying on the more scientific and technical aspects of endurance sports, the importance of training cycles and the phases of endurance training has been on my mind. For the past few months, IвЂ™ve been working on my marathon coaching certification.