![]() ![]() For example, when you run more miles, your heart increases the efficiency at which it pumps blood to working muscles and mitochondria (the aerobic energy power plant of the cells) grow in number and in size. Your body adapts to the demands you place on it by growing stronger and becoming more efficient. What does race-specific mean and why is it importantĪt it’s core, training is all about the principle of adaptation. In this article, we’re going to explore what race-specific training means, why it’s important, and how to implement race-specific workouts into your next training plan. If this is the first time you’ve heard the term race-specific, or you’re a veteran who wants to better understand the principle, listen up. However if you’re looking to perform your best on race day, whether you’re racing the mile or the marathon, it’s critical that the last four to six weeks of your training plan include mostly race-specific workouts. Too often, runners who lack a well-thought out plan derail their progress by performing 800 meter repeats with long rests in the weeks before a marathon or running 16 mile easy long runs two weeks before their goal 5k. Very few runners are successful when they blindly cobble together workouts, especially in the last few weeks leading into an important race. The average pace you hold in these workouts offers a good prediction of what you can do in a 3000m race.Ĥ00m, 600m, 800m, 1000m, 800m, 600m, 400m.Focusing your training and having a specific, measurable plan of action is essential if you want to conquer your racing goes. You can learn more in the Race Prediction workouts and Time Trials post.īelow are three 3000m Race Prediciton workouts. It takes about that long for your body to absorb the fitness gains from the training. Typically you’d do a Race Prediction workout once 10-14 days before your target race. And Race Prediction workouts are exactly that! Sometimes, you need a higher-level stimulus for both body and mind to determine your current fitness accurately. 4:00 Rec between sets Race Prediction Workouts ![]() Complete more shorter-distance reps keeping the recovery period “incomplete”.ģ x (4 x 400m). If you are a distance runner preparing for the 3000m or shorter race and you feel endurance is a weakness, you’ll benefit from shorter recoveries. 2:30 Rec between reps Workouts with Shorter Recoveries And use the recoveries to regain your body position, ensuring you are running with the best possible technique.Ģ x ( 1000m. You can build up to longer work-bouts to challenge your speed endurance. If you are a distance runner preparing for an event longer than the 3000m and you feel speed is a weakness, taking longer recoveries is the way to go. And always respect Rule #1! Workouts with Longer Recoveries But throughout see if you can reproduce the same splits over and over. Run a bit faster on the last rep if you’re feeling good. Practice holding the target pace to a feel and understanding of what it takes to sustain that pace. In the initial workouts (perhaps even the later workouts), you can likely run faster than your target pace. I outline these scenarios under each workout type.įor both categories, I include progressive workouts that you can work your way through. If you have a specific weakness, you may benefit more from one type. You can alternate between types each time a 3000m Pace workout comes up in your schedule. I suggest that you include both types in your program. These two workout types will challenge your body and mind in different ways. I have broken the workouts into two simple categories: long recoveries and short recoveries. Then Base Run anywhere from 10-30min at a slower-than-normal pace to promote recovery from the training. A simple but effective warm-up includes Base Running and a few Strides to prepare the body for the faster pace running in these workouts.Īfter the workout, walk 3-5min and “shake out” any tension in your body. You need to warm-up before these workouts. ![]() These workouts are demanding! Your body must be prepared to handle the training load. Note that these workouts assume you have completed a Running Base Building Program and a Transition Program. The post on Choosing Workouts will also be helpful when selecting your training sessions. The Five-Pace Training model includes workouts at paces anchored to standard race distances spread over two- or three-week training cycles. Check out the post on Five-Pace Training to learn how to integrate these 5km pace workouts into a complete program. The workout list below is NOT a training program. Plus three 3000m Race Prediction workouts are included at the end. This post outlines progressions for two different types of 3000m pace workouts: Long Recoveries and Short Recoveries.
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