Run: Beyond The 5K - The Complete Training Guide To Running the 10K, Half Marathon, and Marathon Race by Thomas Michael

Author:Thomas, Michael
Language: eng
Format: epub
Published: 2013-06-16T16:00:00+00:00

5 – Strength and Cross Training

Using the same routine when running can lead to a fitness plateau, leaving you stuck at your current fitness level, but without forward momentum. In this chapter we will explore some new ways to boost your running endurance, speed, and stamina though strength training exercises, and cross-training. Some exercises are done while running in new ways, and some are done through completely different exercises than running. All of these exercises are sure to help your overall fitness level, and help push your running to new levels and help you to conquer new goals as you progress.

Fartleks

Fartleks, while having a humorous name, can be an important training routine to help any runner increase their speed. Fartlek is a Swedish word that means “Speed Play,” and has worked its way into the modern day runner’s vocabulary. Fartleks are essentially a combination of continuous training, plus interval training. Let’s define those quickly to understand them better.

Continuous Training – This is any activity that takes place without any defined rest period. Our bodies are constantly in motion at a similar intensity level. Examples are distance running, biking, swimming, and rowing. The greatest benefit of continuous training is aerobic fitness.

Interval Training – This is the opposite of continuous training. Interval training mixes alternating periods of high intensity periods, with low intensity or rest periods in between. The benefits of interval training are cardiovascular fitness, and muscle building that increases speed.

So now that you understand the two basic types of training, Fartleks are actually a combination of the two. A fartlek, as the translation “speed play” infers, is running at a low intensity level, followed by running at a high intensity fast pace. So, a basic fartlek routine could look like this:

- Warm-up: Jog for 5 minutes

- Normal Pace: For 1/2 to 1 mile

- Low Speed: Jog for 5 minutes

- Fast Pace: Run at near top speed for 1 minute

- Alternating: Alternating Low/Fast Pace for 5 to 10 intervals

- Cool Down: Jog for 5 minutes

Another friend of mine uses the utility poles along his favorite running route to measure out his periods of varying speed. Fartleks should be done approximately once per week for any runner who wishes to increases their running pace. It is not essential for beginners, but if you will running a race of the same distance as a recently completed one , this can be a good way to shave some time off of your race, and try for a personal record (PR) time at that race.

Hill Running

Hill running is a great way to change up your routine, work new muscle groups, and challenge yourself to push your training forward. Our legs have what is called “slow twitch” and “fast twitch” muscles.

The slow twitch muscles are the muscles that are used on long slow runs, and therefore the muscles that get worked out mostly on flat surfaces over a long distance. Our fast twitch muscles on the other hand, are the muscles that make us faster and stronger and are used for short periods of intense exercise.

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