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996 Views 0 Replies Latest reply: Jun 14, 2011 3:58 AM by Running Aficionado
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Jun 7, 2010
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Jun 14, 2011 3:58 AM

Training Methods In Distance Running?

Distance  running and its several methods of training is as diverse as the  practitioners of the sport itself. For those already in the running, the  early season training is for repair of weak areas while the late season  one is for focusing and cultivating on the runner’s strengths.

Coaches and runners all agree  that the keys to an effective training program are the following  time-tested principles: detailed planning, correct rest and recovery  use, and the gradual increase in training intensities and durations.

Some of these kinds of training  are specialized and are focused on particular aspects which they try to  improve on (if need be) or eliminate, as the case maybe.

Steady-pace Training

This is a long and steady  continuous run where a runner is to keep a particular pace (called  “comfortable hard” by runners) for about 40 to 60 minutes with relative  ease. This is one area of the training which is most beneficial – it  helps develop strength in the cardiovascular system and improves the  capillaries in the muscles which in turn enhances the body’s efficient  use of its energy sources.

Steady-pace training is the foundation phase which prepares the runner for more intense, and longer, training in the program.

Tempo-pace Training (threshold running)

Tempo-pace training is designed  to bring the runners at their lactate threshold. This is the intense  level of the training where lactic acid begins accumulating in the  blood. Continuous running at tempo-pace can be maintained for 20 to 40  minutes. The purpose of tempo runs (as it is also known) is to train  runners at an intensity level just below hard-pace running.

The segmented threshold training  is a series of shorter runs, 90 seconds to 8 minutes long, with short  recovery intervals of one minute or less in-between.

Repetition Training

Repetition training is intended  to increase the runner’s efficiency by decreasing the oxygen cost of  running. It is also to help the runner be aware of pace and rhythm. Per  exercise experts, a repeat of one to five minutes of fast running is the  ideal repetition training for distance runners.

Another good rule is making the rest time twice as long as the run time.

Interval (high lactate) Training
The  interval training is the recovery period between sessions of running.  Here, the goal is to run specific distances repeatedly at high-lactate  blood level, with the recovery ratio of 2 is to 1. (In repetition, it is  1 is to 2.)

Middle-distance runners need to  tolerate high levels of lactic acid because it is a result of anaerobic  running. The lactic acid here becomes the source of energy in the  absence of oxygen. A high level of lactic acid is maintained in the  blood throughout the workout.

The duration of each run in an interval session is typically 15-90 seconds (100-600m) faster than race pace.  The recovery ratio should be 1 or 2:1 run to recovery. The idea is not  to fully recover, but to maintain a high level of lactic acid in the  blood throughout the workout.

Speed Play Training

This training module is really a  combination of fast and slow running, contrary to its name. It is a  continuous running session that mixes bursts of fast running followed by  easy running paces for recovery.

This is also done on various  terrains, including hills, flats, and slopes. The speed bursts and the  recovery paces are free and unstructured so that the runner feels he is  actually playing with speed.

Surging Training
Like  the speed play training, surging is also continuous running. While  speed play has alternating periods of sprinting and jogging, surging is a  steady-pace running going faster well below the sprint speed.

This is done in order to enhance  the runner’s ability to begin and respond to changes in the pace while  recovering at steady-pace running speeds.

The various training methods in  distance running, like that of the other sports, is still developing.  New rules supplant the old ones after new research findings, tweaking  and making better some good old guidelines. For the old and new  enthusiasts, this is good news.

Marathon Running

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