in: George; George > 2008-06-15;
| # Posted 2008-06-15 14:28:04 | |
| GrantM: | Gareth Candy set a training program for Heather a couple of years ago which had a long run each Sunday. The program was structured around a three week cycle of easy, medium, hard. The long run increased by 5 minutes each week, but for the next easy week it dropped back by 5 minutes. So the sequence was 60, 65, 70 then 65, 70, 75 then 70, 75, 80. It was a good way to slowly build up the length of the long run.
Your starting point doesn't have to be 60. If your long run in 20 minutes then start there, but you would probably only increase by 2 minutes each week. |
| # Posted 2008-06-15 16:16:55 | |
| joshwa: | nice run georgia. well doneee :D
and.... nice tip grant. i might think about that :P haha. |
| # Posted 2008-06-15 16:37:56 | |
| George: | yeah i'll think about it, but.. i dunno. Won't it feel sorta silly to do the slightly shorter one? Coz i get how you should do some shorter or easier runs between hard ones, like the day after or whatever, but if each of these is a week apart and you're doing stuff in between then is it necessary? |
| # Posted 2008-06-15 17:14:59 | |
| El Lukeo: | how do you time it so well unless you were on a treadmill or something??! I would get to 60 mins or watever and be like...uuur crap its like 15mins jog home =( |
| # Posted 2008-06-15 17:53:28 | |
| GrantM: | 'out and back' is the answer. eg. I run out for 32.5 minutes, then turn around and run the same route in reverse which is hopefully about 32.5 minutes back to make 65 minutes.
Most of my runs are a bit faster on the way back so I tend to just add a little bit at then end, using the same method. |
| # Posted 2008-06-15 18:47:40 | |
| Heffer: | The key with training Georgia is to have a build up, then a rest. So you do week 1, week 2, easy week, week 1, week 2, easy week, where week 2 is harder than week 1, and all over they start getting harder.
It's important to have these recovery weeks, because if you don't your body will get overworked, and you're much more likely to get injured. Also I'm pretty sure that rest weeks help with gains anyway, but I can't quote a source for that ;) So while the long runs are a week apart and you build up then have an easier one, then up again, you'll be doing the same thing during the week, so when you get your rest week come around you'll certainly be glad for it! |
| # Posted 2008-06-15 19:31:40 | |
| nomiii: | someone want to be a dear and write me a training program? :P
too complex for brain. overload :P |
| # Posted 2008-06-16 13:41:36 | |
| El Lukeo: | monday: run
tuesday: Run wednesday: RUN Thursday: RUN FRIDAY: RUN SSAATTUURRDDAAYY:: RRUUNN SSSSS UUUUU NNNNN DDDDD AAAAA YYYYY ::::::::::: RRRRR UUUUU NNNNN !!!!!!!!!!!!!! There you go, it increases intensity and everything!! ps. Grant: aahhh i see good idea!! |
| # Posted 2008-06-16 16:23:00 | |
| George: | lol. but yeah i know what you mean nomii.. a training program would be good. coz i don't want to just maintain fitness or whatever i want to improove ... but i don't really know how. other than the above tip from grant obviously. |
| # Posted 2008-06-17 12:37:11 | |
| belindaL: | what grant says is good, the thing with training is progresively making it harder as you get fitter (so you run for longer/more days a week or whatever). my coach gives me quite a lot of speed work (e.g intervals) cuz aparently intervals make you fitter much faster than just steady running does. oh, and its also important to do a hard day (like intervals/long run/race) followed by an easy day (cross training or easy run) so you recover properly. umm...i hope that was abit helpful!!! oh, but more important than all that is consistency, or so my coach tells me |
| # Posted 2008-06-17 13:00:22 | |
| Heffer: | Who is your coach Belinda? |
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