This is the second and final part of our Run Faster Programme. Ideally you should pick a race or two to use your newfound speed any time from the middle of September till the end of October. There are usually many shorter races during this period, and the warmer weather is perfect for shorter racing!
KEEP THIS IN MIND
The basic training principles during the five to eight weeks before your ‘racing’ season are as follows:
Run four/five times a week. It is important to have two full days of rest from running.
Most of the runs should be short. Do not chase kilometres to make your logbook look good.
One long steady/easy run on the weekend should be done to maintain endurance; 15-18km is a good distance.
Stay fresh and rest if tired. Do not do the speed work on tired legs!
Remember you are training to run fast for a short distance. This is not Comrades or marathon training and requires a different mindset!
REWIND
Let’s rewind a little. During the first five weeks of the Run Faster Programme the faster running was ‘fartlek’ type running. It was all about speed play. There should not have been any pressure on the speed or the distance run (If you missed Derick’s programme in our previous edition, log onto our website at www.modernathlete.co.za and find it under the Training Section: Issue 13).
The key sessions in the second part of the Run Faster Programme are as follows:
Hill Repetitions:
Find a hill 200-300m long and not too steep.
Start with four and build up to eight repetitions and run the hill strongly with high knee lift and using your arms.
It is not a flat out run but a controlled effort working on your running form.
The objective here is to build strength.
Fast Repetitions:
This is your speed work. You should do no more than three to six repetitions; it is not an endurance session.
The repetitions should be between 800m and 1.5km. I prefer 1km.
The aim is to run these faster than race pace with a good and full recovery between reps. So, take your average 21km race pace and reduce it by 10%; you will be running quite a bit faster than race pace. For example, if your short distance (below 21km) race pace is 4min/km you would run your reps at 3:35min/km.
Tempo Runs or Time Trials:
These are runs done at your lactate threshold pace and again, keeping the distance short.
Tempo runs should be maximum 20 minutes of effort and time trials, 4-5km.
The speed here would be 10km race pace or slightly slower (10sec/km) at 85% effort.
Strides:
This was a part of the first phase of training and it is good to continue with it.
Continue with these short fast runs of 100m, as they develop your ability to run fast.
Warm up with a 3-4km run; then do the following either at a track or grass field.
The session is done by ‘striding’ the straights of a track or the length of a field and ‘jogging’ the bends or the widths of the field.
You should be able to do 10-12 strides.
TAKE NOTE: All these sessions should be preceded by a 3-4km easy warm up and followed by a 2km cool down.
PUTTING IT TOGETHER
Start by aiming to run five times a week, dividing your runs as follows:
One long run.
One stride session.
One tempo/time trial or repetition session (alternating each week).
One hill session.
One easy 8-10km.
Remember, you can ‘mix and match’ to suit your needs, but always keep it fun and interesting. If you only manage four or even three runs in a week, do not stress and don’t try to make up sessions. Rather make the sessions that you do count!
SUGGESTED PROGRAMME
SUGGESTED RACES
Carnival City Sherwood Pick n Pay 10km Brakpan 27 September
Spar Ladies 10km Randburg 10 October
Tuks Alumni Legends 10km Centurion 24 October
Spar Ladies 10km Pietermaritzburg 13 September
OUTsurance 94.5KFM Gun Run 10km Green Point 11 October
Finally enjoy your training and train to race – do not race in training!
Look out for Derick’s exciting half Ironman programme in next month’s edition!
Derick Marcisz has been involved in running, cycling and triathlons for over 40 years. He has run 25 sub-2:30 marathons, with a marathon PB of 2:17.1 and a half marathon PB of 65:36. He has run all the major ultra marathons, including Comrades and Ironman, and has competed at provincial level in track, cross-country, road, duathlon and triathlon. Derick is the current 2010 SA Triathlon Champ for the Olympic distance for age group 55-59 years. He has also been involved in coaching/assisting athletes for many years and is currently doing an ITU Triathlon Coaching Course.
WEEK 6 – 8 August to 14 August
Sunday 8 August Long run – 15km easy at steady relaxed pace
Monday 9 August Rest
Tuesday 10 August Hills – 4 x hill reps
Wednesday 11 August Recovery run – 8/10km easy recovery run
Thursday 12 August Tempo – 3km warm up, 20min at tempo pace, 2km cool down
Friday 13 August Rest
Saturday 14 August Strides – 6 x laps striding the straights/jogging the bends
(see stride training)
WEEK 7 – 15 August to 21 August
Sunday 15 August Long run – 15km easy at steady relaxed pace
Monday 16 August Rest
Tuesday 17 August Hills – 6 x hill reps
Wednesday 18 August Recovery run – 8/10km easy recovery run
Thursday 19 August Repetitions – On the track or road – 4 x 1km fast with full
recovery jog
Friday 20 August Rest
Saturday 21 August Strides – 6 x laps striding the straights/jogging the bends
(see stride training – 10 strides)
WEEK 8 – 22 August to 28 August
Sunday 22 August Long run – 15km easy at steady relaxed pace
Monday 23 August Rest
Tuesday 24 August Hills – 6 x hill reps
Wednesday 25 August Recovery run – 8/10km easy recovery run
Thursday 26 August Tempo – 3km warm up, 20min at tempo pace, 2km cool down
Friday 27 August Rest
Saturday 28 August Strides – 6 x laps striding the straights/jogging the bends
(see stride training)
WEEK 9 – 29 August to 4 September
Sunday 29 August Long run – 15km easy at steady relaxed pace
Monday 30 August Rest
Tuesday 31 August Hills – 8 x hill reps
Wednesday 1 September Recovery run – 8/10km easy recovery run
Thursday 2 September Repetitions – on the track or road – 4 x 1km fast with full recovery jog
Friday 3 September Rest
Saturday 4 September Time trial – 4 or 5km time trial at 10km race pace
WEEK 10 – 5 September to 11 September
Sunday 5 September Long run – 15km easy at steady relaxed pace
Monday 6 September Rest
Tuesday 7 September Tempo – 3km warm up, 20min at tempo pace, 2km cool down
Wednesday 8 September Recovery run – 8/10km easy recovery run
Thursday 9 September Repetitions – on the track or road – 4 x 1km fast with full
recovery jog
Friday 10 September Rest
Saturday 11 September Strides – 6 x laps striding the straights/jogging the bends
(see stride training)
WEEK 11 – 12 September to 18 September
Sunday 12 September Long run – 15km easy at steady relaxed pace
Monday 13 September Rest
Tuesday 14 September Fartlek – 6 x 2min fast with 2min easy recovery
Wednesday 15 September Recovery run – 8/10km easy recovery run
Thursday 16 September Repetitions – on the track or road – 4 x 1km fast with full
recovery jog
Friday 17 September Rest
Saturday 18 September Time trial – 4 or 5km time trial at 10km race pace
WEEK 12 – Race week preparation
Sunday Long run – 12km easy at steady relaxed pace
Monday Rest
Tuesday Fartlek – 4 x 2min fast with 2min easy recovery
Wednesday Recovery run – 8km easy recovery run
Thursday Strides – 4 x laps striding the straights/jogging the bends
(see stride training)
Friday Rest
Saturday or Sunday RACE – Your 10km race and hopefully a PB – remember to do the warm up!