Please use
the program sample as a guide only in preparing for your event. Each workout
should be preceded by a dynamic warm up consisting of 5-10 minutes of dynamic
stretches and slowly increasing the intensity until you are in your working
pace. For example: A 45-min LSD run can consist of 10 minutes build up to the
desired speed along with stretching. Once warmed up, the athlete can commence
the work phase of the workout for 30 minutes at the intensity set out for LSD
training (> 80% MaxATHR). Even though the plan says 45 minutes, you may
break up the duration to include warm ups, work period and warm downs.
As a member of Exercise & Sports Science Australia (ESSA) www.essa.org.au Steve’s
association advises that amateur runners should engage in interval training
when beginning a running training regime, involving interspersing periods of
running with walking. Over several weeks, and as cardiovascular fitness
improves, the length of running time (before the walking interval) can be
significantly increased. To increase your maximal oxygen uptake (VO2 max), and
subsequently your running performance, ESSA recommends beginner runners partake
in 3-4 aerobic training sessions weekly, for at least 6 weeks prior to event
day. Reducing risk of injury can be minimised through cross training (such as
cycling or swimming on alternate days), stretching, adequate warm up/cool down
within each training session and avoiding ‘going too hard, too soon’.
Key Running Events in Capital City’s
No comments:
Post a Comment