Further information to make a success out of your 10k training programs. Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs The Build Up was known in the days gone past as the … [Read more...]
Understanding Intervals
Matching training characteristics to physiological changes Which is "better", Interval Training or Steady State Training? Obviously that is simplistically stated, but I will try to make things more clear as we go. Eight years ago, my master's thesis asked this exact question. One group of rats "volunteered" to run … [Read more...]
Interpretation of Understanding Intervals
The article below leads on from the first article Understanding Intervals INTERPRETATION There are two major points I want to draw from Dr. Astrand's experiments: 1) Intermittent exercise allows a higher total volume of high intensity work. Performed continuously, the subject could only manage 9 … [Read more...]
Interval Intensity of Understanding Intervals
The article below leads on from the 1st article The Interpretation of Understanding Intervals OK then, all hard intervals all the time, right? NO, keep reading, the plot thickens. From what I have presented so far, and other research, I feel comfortable in saying that a program employing relatively low … [Read more...]
The Rest during intervals as important as the work itself
You're doing some tough intervals at the track or on the road, and after each one you're gasping for oxygen and hoping that the pain in your muscles will subside soon. You've read that it's best to exercise lightly during your recovery intervals, but your body and mind are telling you to lean over and clutch your knees … [Read more...]
Training towards a sub 31 minute 10K
Firstly, what must be understood is that in order for you to run sub 31 minutes for 10Km, you must be able to run at 3 minutes 05 seconds per kilometer for the distance. … [Read more...]
Train towards a sub 33 minute 10K
sub 33 minute 10k - Firstly, what must be understood is that in order for you to run sub 33 minutes for 10Km, you must be able to run below 3 minutes 18 seconds per kilometer for the distance. … [Read more...]
The Definition of Fartlek Training
Derived from the Swedish term that means 'Speed Play', fartlek can provide an excellent endurance and strength session, as well as help improve your speed and race awareness. Fart=speed and lek=play … [Read more...]
The creation of a Fartlek session discussed
From a coaching perspective, the creation of a fartlek session is to achieve two things, one is to give a session that benefits the runner's development and the second is to provide the person with an environment which is a change to their normal surroundings when doing a quality session determined by their … [Read more...]
The Top 6 Favourite Fartlek Sessions
The following are considered the favourite six Fartlek sessions for athletes, which are beneficial to the various competition distances. Note that all sessions have a 10 minute warm up jog and a 10 minute warm down. Because of the nature and often the stress of the session a thorough warm up is recommended, which … [Read more...]
