TRAINING ADVICE FOR CARDIOVASCULAR FITNESS
Focusing on distance running
The summer is an ideal time to develop your endurance/stamina. Most sports demand a high level of aerobic fitness. By returning to WIS aerobically fit in August you will have more energy, fatigue less quickly and will have a head start on your competitors both physically and academically. Exercise is food for the brain:)
Below you will find information on how to develop a personal training plan. The focus is on distance running (cardiovascular fitness) as no matter where we are in the world, we can always go for a run☺. Additionally, you will find links to some useful fitness and yoga websites.
Often the best approach to running is to keep it simple. You have to fit training around family, work, education and social constraints.
Key considerations in any training plans:
Irrespective of age, gender or ability certain general principles apply:
- Training needs to meaningful~train specifically for your goal/event ie be able to run 10 mins without stopping, make the WIS cross country team
- Set realistic and achievable personal targets
- Modify your training if you are unwell (or injured)
- Quality of training is always more important than quantity
- Keep a simple training diary noting distances/times/reps
- Include adequate Rest and Recovery
Important elements in training:
Good technique should be developed and applied 5 expert tips for good running form.
The four major training components for improving your distance running:
These are common to any runner irrespective of ability or gender. Ideally you should carry these 4 runs out weekly/over 10 days:
- The Long Run is done at a steady pace after which you should be tired but not exhausted. Depending on the runner’s experience, and objectives, the distance can be progressively increased until an optimum distance is reached (link to your goal).
- The Hard Run is run much harder on a hilly route or, much quicker on a gentle undulating route. The distance should be about half the Long Run distance. This run can be done on / off road. You should feel more tired after this run.
- The Speed workout is concerned with real speed. It can be an interval speed session with shorter distance repetitions ie 6 x 400m. Increase the number of reps every week until you reach your goal ie 12 x 400m. You should feel exhausted after this session
- The Easy Run is primarily a recovery run but still putting miles in the legs. Use it to concentrate on running style and technique.
Below you will find links to a variety of programmes that can be modified to suit your individual needs and circumstances:
Useful websites for fitness training and yoga:
Remember…
‘Champions are made when no one is watching’
Please contact a member of the Faculty of Physical Education and Sport if you have any questions
Happy Running!!
