TRAINING ADVICE FOR CARDIOVASCULAR FITNESS
June 2014
focusing on distance running
The summer is an ideal time to develop endurance, stamina and speed. 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. 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.
Often the best approach to running is to keep it simple. You have to fit training around family, work, education and social constraints.
K
ey considerations in training plans:
Irrespective of age, gender or ability certain
general principles apply:
1. 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
2.Set realistic and achievable personal targets
3.Modify your training if you are unwell (or
injured)
4.Quality of training is always more important
than quantity.
5.Keep a simple training diary noting distances/
times
F
our major training components for improving your distance running:
I
mportant elements in training:
Good running technique should be constantly
developed and applied.
• High knees, high leg back lift and good arm
action are all essential for quality running
• Developing good foot speed, a good stride and
regular cadence
• Varying levels of speed should be practiced
so one can adjust the running pace to the
distance run
• Developing general overall endurance
capability is essential
B
http://www.active.com/running/5K/ - free online training logs and training
tools
http://www.runningplanet.com/training/5K-training-program-intermediate.
html- -intermediate/competitive 5km weekly training programme
http://www.runningplanet.com/training/5K-interval-training-workouts.html 5K
Interval Training workouts
http://www.runningplanet.com/training/great-5K-workouts.html - variety of
5km training workouts
http://www.runningplanet.com/training/how-to-improve-5K-finishing-pace.
html - idea’s on training sessions to improve finishing speed
http://www.runnersworld.com/cda/trainingcalculator/0,7169
,s6-238-277-279-0,00.html – provides a pace calculator-how fast do you
need to run to get your target time
1. The Long Run is done at a steady pace after which one 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.
2. 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. One should feel more tired after this run.
3. 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 12 x 400m. You should feel exhausted after
this session
4. The Easy Run is primarily a recovery run but still putting miles in the legs. Use
it to concentrate on running style and technique.
6.Include adequate Rest and Recovery
elow you will find links to a variety of programmes that can be modified
to suit your individual needs and circumstances:
These are common to any runner irrespective of ability or gender. Ideally you
should carry these 4 runs out weekly:
Happy Running!
Please contact a member of the
Faculty of Physical Education and
Sport if you have any questions
F
or the competitive runners: upcoming key dates: WIS ID cross country 28 Oct,
ISSFHK championships 4 Nov, HKSSF (Fanling) Division 1 Cross country
race 28 November and ESF Blacks Link Championships 11 Dec
Below is a table indicating the 10th place finishing time at Fanling in 2013
Grade
10th place time
Grade
10th place time
Boys A Grade (6.5km) 25.22
Girls A Grade (4.5km)
20.09
Boys B Grade
(6.5km)
26.23
Girls B Grade (4.5km) 20.09
Boys C Grade
(4.5km)
17.29
Girls C Grade (4.5km) 19.55
Additionally there are many races you can individually enter to aid your preparation
for the HKSSF Division 1 race. Please visit the following websites for details: http://
www.hklrrc.org.hk, http://www.avohk.org/index.php?_room=14
Useful Websites:
http://www.runnersworld.com http://www.runningplanet.com
http://www.coolrunning.com
http://www.hkssf-ext.org.hk/
Remember...‘Champions are made when no one is watching’