sub 40 minute 10k - Firstly, what must be understood is that in order for you to run sub 40 minutes for 10Km, you must be able to run below 4 minutes per kilometer for the distance. … [Read more...]
Archives for 2011
Maximum Heart Rate Stress Tests
Many athletes who have a history of continual sport since their early teens have a higher maximum heart rate when compared to the mathematical calculation of their maximum heart rate based on their age. To be certain of finding your maximum heart rate a Stress Test should be conducted. … [Read more...]
The “Training-Sensitive Zone” – Heart-Rate
Training-Sensitive Zone Maximum exercise heart rate is on most occasions determined after 2 to 4 minutes of all-out effort during a given form of exercise. It must be noted that this level of exercise, requires great motivation and is not advisable for adults to attempt who are not medically or at a physical level … [Read more...]
10K Training programs towards your goals
10K Training programs towards your goals The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success. This section will be developed solely for the improvement of your 10km … [Read more...]
The Need for Sleep
The Need for Sleep In the past decade research and polls have shown that we don't get enough sleep. Those under 35 years of age get the least amount. This lack of slumber time leaves many chronically tired and sleepy throughout the day. … [Read more...]
Ten Mistakes Endurance Athletes Make – Part 2
Welcome to the 'Ten Mistakes Endurance Athletes Make' Part 2 - 6 to 10. This article is by - Dave Spence ex-resident coach, Cape Town This article follows on from - Ten Mistakes Endurance Athletes Make numbers 1 to 5 6. Not Taking Supplemental Electrolytes. An athlete who's suffered from painful … [Read more...]
Ten Mistakes Endurance Athletes Make
Too many times endurance athletes fall for the "if a little is good, a lot is better" myth. Nowhere is this truer than when it comes to hydration. All it takes is one race where you've had to DNF due to cramping and you start thinking, "hmm, maybe I didn't drink enough". Next thing you know, you're drinking so much … [Read more...]
Timing your Workout
Timing your Workout Just when you thought you had your training schedule figured out, along comes Chronobiology. You are probably asking, “What the heck is that and why do I care?” … [Read more...]
Components of endurance training explained
Components of endurance training explained The types of endurance are Aerobic endurance, Anaerobic endurance, Speed endurance and Strength endurance. A sound basis of aerobic endurance is fundamental for all events. … [Read more...]
Build Rest and Recovery Into Your Fitness Programme
Don't feel guilty. Rest and recovery is not the same as skipping a workout. Successful athletes and fitness enthusiasts on every level build this crucial component into their training programmes. … [Read more...]