Basic Fundamentals of an Durability Sports activity
To even begin to have an awareness of how you can be successful at any endeavor you must have a good knowledge of the basics. When the basics are understood, you have really only began to scratch the proverbial surface to become a specialist. When Vince Lombardi coached the Packers these were among the best teams in professional football. Once they would win they’d get Monday’s practice off. Once they lost however, they were instructed to an extremely early morning practice and Vince Lombardi would begin by saying “Gentleman, this can be a football. Apparently you forgot that yesterday. So, In my opinion it’s time we obtain back to practicing the fundamentals.” Through trail and error and far intensive study you might, if you apply yourself become a specialist. Wish to consider start from the beginning and lay a good foundation fundamentals in order to be all you are able be at distance running and endurance sport in general.
Imagine a pyramid- the base is general conditioning, after which comes tempo phase, interval phase and finally speed phase. Should you study the topic you will find other pyramids and models showing other kinds of sessions. Sometimes the main difference is simply a matter of semantics, and sometimes it is a matter of opinion. Are there other types of training? There most certainly are. However the ones below, from my very own study and observation, are the type that consistently display a significant effect on your conditioning.
Now we all know most of you’re saying to yourself “I know about these phases of training”. But my question is how well do you know these phases of coaching? How can both effect the body? What are their purposes? How do you set up each for various distances and events? I have seen and coached many runners, a number of them elite or college level runners, who’re making grave mistakes in how these phases are setup. Now I am NOT God with regards to training. And I’m sure I can learn much more. But after 28 years of competition, study, learning from mistakes I can consult with some authority on the subject. So here we will start with phase one and help you gain a greater understanding of how you can allocate your time and energy to achieve the greatest derive from your time and energy. We will cope with another phases in subsequent segments.
I think all runners and cyclists often hear the term base training. It’s the simplest and many straight forward form of training. Base training, in a nutshell, consists of 12-18 weeks of high but slow mileage. But even in this phase many athletes make mistakes that seriously limit their improvement. If you see in the previous sentence the emphasis is on high and slow. This is when most athletes make their mistakes even if they are fully aware relating to this phase. Many athletes will either not run slow enough or they will not progress their training upward in volume. If you run this phase too quickly you’ll be tired and fewer likely to do the increased mileage. If you don’t boost the mileage what will you will get from doing that which you have always done? Have you ever heard the old saying “If you do what you’ve always done you’ll get what you’ve always got”? If you do not increase your learning some manner how do you expect to improve your performances? Yet repeatedly I see runners and cyclist who truly expect to set PR’s when nothing significant has changed in their training. Now let’s get into more detail.
The duration
The very first aspect of this phase of coaching is that it may be the longest period. Most training designs include this period lasting from 12 to 18 weeks. It has been shown in studies that holding a new, higher volume of practicing many weeks continued to show marked improvement over weeks. Something you should keep in mind once the drone to do exactly the same slow mileage week after week starts to get to you. Now the time to go about doing this phase is well in advance of your racing season. You heard right, I said racing season! What is the point of these phases in case your racing does not squeeze into phases too! Besides to get this done phase correctly, your mileage should prevent you from racing very often without over taxing your body. I typically would race only once monthly in this phase. My only purpose for these races were to test my conditioning on the way without any real pressure to do well.
The intensity- another facet of this training (as mentioned above) is to get it done slowly. If you are using a hrm you ought to be at about 70% of the max heartbeat. This is a very easy pace and may not be exceeded during this phase. This is also the pace you need to use for those easy days during every phase from the training pyramid cycle. I’m able to remember reading about one runner who was the National Cross Country Champion. None of his piers liked to coach with him throughout his easy days. It was because his easy days were done at about 8 minutes per mile! Now keep in mind, I understand this fellow has run a minimum of 4:03 for that mile! Keep thinking to yourself, It isn’t a lot how quickly I do it BUT that I Get it done!
The volume- the final aspect of this phase may be the increased volume. This is where many people run into problems. They are saying they want to improve your speed. They are saying they’re willing to strive for it. But many weeks later they are doing exactly as they have always done. Remember the “If you need to do what you’ve always done…” saying previously mentioned. I think that when faced with something hard we let doubts creep for the reason that stop us from really achieving great things. But when that rare individual who really believes what I let them know about this phase, they often increase their times by minutes not only seconds out of this phase of coaching alone! Something I noticed sometime ago was which i couldn’t find a single first class runner who had been running less than about 80 miles each week. The majority are running more than 100! Now if high mileage matters not, tell me why I cannot find a single person, who are able to be looked at the best, who’s only doing 40 or 50 miles each week. You can find good runners, but not world-class runners. My theory is the fact that worthwhile runner, even about the national class scene, who’s doing lighter mileage, is performing below their natural ability. Believe me, I’ve studied this matter extensively. I’ve met most of the best runners in the world. Had dinner together, picked their brains for hours and also the message was always exactly the same. Start with high volume and you’ll improve immensely!
OK, your convinced, just how in the event you set about doing this phase? Start by establishing a homeostasis point in your training. By that I mean what training volume is your body accustomed to? You can now take either of two approaches. You can gradually improve your mileage over the 12 – 18 weeks of this phase or you might take one giant leap forward and hold it. The last can get monotonous and also the later can be very fatiguing in the early weeks but either should work fine if done carefully. Now just how much in the event you improve your mileage by? My suggestion is to increase it in such a way as to have at least a 25 percent gain in the previous years level. Whether you’re doing so right from the start or increase it gradually it’s your choice!
So let’s reach it! It is now winter and time to get the mileage up before the spring racing season!
For any large part of my entire life I studied everything I could get my hands on to improve my own running performances. With over 30 years experience and national class performances of my own, I’m well suited to get you on the right path with an awesome PR’s! I’ve studied exercise physiology, got well acquainted with a few of the top runners on the planet (World record holders & #1 rankers – picking their brains to understand the things they were doing) and being a topic in an university lab study (“lab rat”) on runners. Where, by the way, I recorded a Max VO2 of 78 and body fat composition of just a smidge over 4%. Anyway, let’s get on with working out, as that’s what we’re for!
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