Whether you are a 5K recreational runner or a serious marathoner aiming for your Perfect Time, taking part in running training programs that increase endurance and speed is a must.
Three components of training programs that work towards this goal are:
- Hill work
- Mile repeats
- Core training
Hill Work Should be Done on a Regular Basis
Because hill work is the most important part of running training programs, it should be done year round.Simply adding a steep hill at the end of a 30-40 minute run each week can increase the power of your legs. According to Marc Bloom, you should do 2 ten second repeats, adding another per week until you reach 8. Run at maximum intensity and take a 2 minute recovery after each repeat.
Continue this pattern for 2-4 weeks. Take 2 weeks off from hill work and start the cycle again. Bloom claims that 10 second repeats reduce risk of injury, yet make as much demand on your muscles as weight training.
Mile Repeats Add Zing to Running Training Programs
Popular in the late seventies, mile repeat workouts can be adapted to any goal whether it be improving fitness or setting a personal record. Moreover, these repeats can be done anywhere, on the road or a track. Michelle Hamilton claims that the versatility of the mile repeats makes them an effective part of any training program. They are short enough to build speed and long enough to build stamina.
To build stamina, Hamilton recommends running 2-6 one mile repeats at tempo pace (lactate threshold pace) with a minute rest between intervals.
To increase speed, run 2-3 one mile repeats at a 5K to 10K pace with 4 minutes rest between intervals.
To prepare for race pace, run 2-8 one mile repeats at goal race pace ( with 2-5 minutes rest between intervals) at least 3-5 weeks before the race event.
For a personalized program,you can access this free 5 Speed Running Pace and Workout Calculator, courtesy of coach Ken Rickerman.
Core Training Should be Part of All Running Programs
A strong core is essential to good running. It improves efficiency and diminishes the risk of injury. A strong core means stability and can easily be built by incorporating regular core exercises into your training schedule.
Researchers at the Bio-mechanics Laboratory at San Diego State University have found that stability balls are perfect for working the front and side abdominals.
Here are a few core training exercises designed to increase flexibility, balance and core strength.
Abdominal Curls: Sit on a ball and walk your legs forward so that the ball gets tucked under your lower back. With hands behind your head, curl body forward into a crunch; lower your back and repeat the curl.
Airplane: Lying face down with the front of your hips on the ball and toes on the ground, relax your arms and lower your hands to the floor. Raise chest and shoulders upward, spreading arms up and out like an airplane. Tuck in your buttocks. Pause and repeat.
Push Ups: With head facing the floor, lie flat with your thighs on the ball and your arms perpendicular to your body. Bend elbows to lower chin to the floor. Keep body straight. Pause and repeat.
Plank
Maintain a plank position with your elbows below shoulders, abdomen pulled in, hips up and your body in a straight line. Hold for 30 seconds at the beginning. Work until you can hold the plank position for two and a half minutes.
Side Plank
Keeping elbows beneath your shoulders, lift hips so that your body is in a straight line. Hold for 30 seconds. Build towards two and a half minutes.
To be fast, you have to be fit. Adding hill work, mile repeats and core training into your running training programs will raise your running economy up a notch.
Sources:
- Bloom, Marc, "Want to Run Fast? Run Uphill," wwwrunnersworld.com, August 21, 2007, accessed January 7, 2011.
- Coates, Budd, "Stability Ball Exercises for Runners," www.runnersworld.com, March 7, 2003, accessed January 7, 2011.
- Hamilton, Michelle, "The Magic Mile," www.runnersworld.com, October, 2009, accessed January 7, 2011.
Mary Desaulniers - I am a retired teacher and grandmother looking forward to the next 30 or more years with great relish and enthusiasm. My passions are ...
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