subject: First Two Steps To A Quicker Run Race [print this page] If you look on the Internet, in books or in magazines you will find a lot of training programs out there, all aiming to help you achieve your goals. You will find that some will work for you, while others will not, but to be honest you yourself are the best judge. If you follow the steps below you will get closer to achieving your goals and develop your own training plan.
Step One: Setting your goals and Objectives
Write down what you want realistically to achieve in your Run, this can be anything from finishing the 10km through to winning the Marathon, but please make it measurable, so saying you want to win the marathon is not really measurable as you do not have full control of this (e.g. someone might run faster than you) So try to put down the time you want to complete the distance in. Once you have written your goals down, try to break them down into smaller chunks e.g. 10km in 1 hr would mean you need to run each km in 6 mins or 9.38 mins each mile. Once you have done these calculations put it somewhere you see it regularly, for example on the fridge or on your screen saver, but the more you see it the easier digested it becomes.
Step Two: 4 Training Zones (Endurance, Stamina, Speed, and Sprint)
You need to understand the different training zones or a speed, to keep things simple I have broken them down into 4 zones.
Zone 1: Endurance
Endurance is when you are running at your slow, easy pace. Science and experience have taught that optimal Endurance training occurs when your heart rate is between 60 and 75% of maximum. In this zone, your breathing is comfortable and the effort is easy. On a rate of how hard you are going (RPE) with a scale of 1 sitting on the sofa to 10 about to be sick from effort, endurance is around 4 to 6 RPE. This sounds simple but a lot of people forget that the goal of endurance training is simple, to build endurance nothing more.
Zone 2: Stamina
This zone corresponds to when you are running between your 8K and 30K race pace. Optimal Stamina training occurs when your heart rate is between 83 and 92% of its maximum (though this can vary from runner to runner). The effort has been described as comfortably hard and your RPE is between 7 and 8.5. You will experience this adaptation as the ability to run longer and faster before going over the edge. Research has shown over and over, that the speed at your lactate threshold is the most important factor in distance running success (5K to marathon racing). Push your lactate threshold faster and you will race faster over all distances
Zone 3: Speed
This zone corresponds to running between your 3K and 5K race pace. Your heart rate will go from 90% up to its maximum or between 8.5 to 10 on the RPE scale. The effort is hard and your lactate level is going to be maxing out. You will experience an increase in your speed-endurance; the ability to run fast for a long period of time.
Zone 4: Sprint
This zone corresponds to running between your 800 and 2500m race paces. Your heart rate and VO2 reach maximum. The body becomes more efficient and coordinated at turning your legs over very fast. Your running economy improves. Sprint zone training seems to greatly affect the torso of the body as you begin to run not just with your legs but to generate power through your stomach, pelvis and hips. I have found that athletes who incorporate a small amount of Sprint training into their programs are less likely to be injured, tolerate speed and stamina training better and in addition have more powerful kicks at the end of the race.
