|For The Keen Runner In You|
You are looking for something beyond just starting up.
A 5km race is a great way to focus on speed training and building speed even for longer runs
A 10km race is a great way to push yourself to the max as you build endurance while staying focused on maintaining as close to your 5km race speed. This is perhaps one of the toughest distances to race.
For the long distance runner in you, late Spring and Summer is a good time to focus on doing a great 5 or a 10k race. It also takes up less time, and requires some focus on strength training and flexibility while also building cardio vascular capabilities.
For those who want to train for an upcoming race, we are providing a link to a running and training guru – Hal Higdon – who stays in Indiana, and whom I have had the pleasure of meeting a couple of times at the Chicago marathon expositions. Hal has been a champion marathoner in his time, at times less than 2:30, run over a 100 marathons, coached several thousand marathoners in his runs, and coached perhaps a million runners via his website. He is also a senior writer for Runners World.
Remember to listen to your body and take the rest days seriously, especially while training for a marathon.
"Success is a journey, not a destination. The doing is usually more important than the outcome. "
Arthur Ashe, Tennis player
|5K Run : 8 week training schedule|
Do’s and don’ts in the last week before your run Now that d day is near – congratulate yourself and feel good about your decision to run a race
|For the 1st timer (1mile =1.6km)|
Do’s and don’ts the day before, during and after your run Details for the day before:
Relax – physically and mentally
Focus on the days of your training when you felt really good
Get family and friends to cheer you
Get your kit out for tomorrow – shorts, undergarments, shoes, socks, T shirt with chest number pinned
Make sure there is no sand/ grit in your shoes
Cut your toe nails
Drink more water through the day than usual
Eat dinner early and eat well.
Sleep early a few hours after dinner
Do lot’s of work at home – you may strain yourself or pull your back
Eat anything new – your stomach might not handle it well
Think of how little you have trained or how unfit you are feeling
Have a late night
Before the run:
Have a light breakfast of a banana/ orange juice and water as soon as you wake up
Hopefully this is nothing new for you – this is quick to digest, and is energy giving
Get to the start point 45 minutes earlier
Do a light warm up
During your run:
Start slower than normal. Trust me. I have run 29 marathons and am still learning
It is very easy to get carried away by the enthusiasm of the crowd and the atmosphere
Smile at others, and cheer on fellow runners – it lightens your load
Check how you are feeling after 2km, and quicken your pace if you are feeling good
At around the 4km mark for a 5km runner and at 7km for a 10km runner, if you are feeling good, pick up the pace further.
Sprint the last 100m - you will end on a high
Smile for the cameras – you will treasure the great photos of yourself
Post the run
Walk briskly for 5 minutes
|10K Run: 8 week training schedule (By Hal Higdon)|
|VO2 max is a term commonly used by runners to assess your body’s efficiency in processing atmospheric oxygen. It is the maximum volume (V) of oxygen (O2) in milliliters that you can use in one minute, per kilogram of body weight, while breathing air at sea level.
Knowing your VO2 Max is good for those keen on testing and improving on their personal fitness. Still others will use that piece of information to assess how they compare to others ("standards") who are doing their same sport. By knowing what your current VO2 Max is, you can objectively assess your progress as you improve your cardiovascular fitness.
VO2 Max of an average male 20-29 years of age is: 38-43.
VO2 Max of endurance cyclists or runners: >75 ml/kg/min.
Highest VO2 Max ever recorded for a man: 94 (Nordic skier)
Highest VO2 Max for a women: 77 (Also Nordic skier)
Check out your VDOT level from your most recent ‘race’ and try and approximate pace for longer or shorter distances as your ‘race pace.
|To improve your stamina, pace and VO2 MAX try this simple 7 week plan:|
|Copyright – Running and Living Infotainment 2008|
Cross Train – aerobic exercise other than running – cycling, swimming, tennis, squash
400m repeats – warm up with a slow run of 1-2 km, run a 400m race flat out, walk.jog 1-2 minutes and regain your heart and breathing rate, repeat the 400m race and so on. End with a 1-2km slow run
Tempo run – divide your run into thirds eg in a 30 minute tempo run, start with a 10 minute slow run, start picking up pace over the next 4 minutes and hold your fastest pace for a couple of minutes, then reduce pace gradually over the next 4 minutes, and then end with a 10 minute slow run.
Long slow run - should be done at a pace where you can converse with a running partner and not be out of breath In the training programs where there is a mention of running at 5K pace or 10K pace – you need to check your ‘race pace’ for that distance, especially if you have never run one before or have not run one in a long time, by seeing your VDOT value for the most recent race you have run, from the
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