How to create a training plan. The algorithm is based on the book "From the 800 meters up to the marathon" + personal experience
Sport And Fitness / / December 19, 2019
Renat Shagabutdinov He sent us an excellent material on how to prepare for the cross-country competition. We can not share this invaluable information!
IN previous article Renat presented an overview of sources of information that will help make your exercise plan and prepare well for your first marathon or other important competitions in running. In this post, he will tell about the stepwise algorithm for creating the training plan based on the book "From the 800 meters up to the marathon" and their own experience.
This is a simple step by step plan to prepare its training schedule for which you have enough for back at least one competitive race on any of the 800 meters race and sports watch with heart rate monitor.
Determine the pulse zone
This item is optional. It would be great if you pass the test on a treadmill in a sports clinic and find their heart rate zone (by the way, In this case, you will learn and your BMD - the level of maximum oxygen consumption - and do just two points of the algorithm).
This is especially important if you are a beginner runner, do not have any experience or sports you do not have 20-25 years. In other cases, we can restrict and classical (very approximately) the formula "220 - age", meaning your maximum heart rate, or use online calculator heart rate zones and use the resulting value (I should stop the clock, and I try to reach this value only if Interval running up the hill). The rest of the heart rate zone you will be able to identify yourself on a percentage (100-90% - a fifth zone for interval training, 90-80% - the fourth, 80-70% - the third aerobic zone, and so on) or use automatic calculation, if your watch has this feature.
Try to conduct light training in the second and third zones, and the interval - in the fourth and fifth. Warm-up and cool down can be carried out in the first zone.
What is it for? To avoid overtraining, running on a high pulse of only a few segments, but to raise the level, do not spend their entire training at medium or low pulse.
Example. You 28 years, and your heart rate at rest - 60. You make this information at any online calculator and get the following boundaries: 161-187 beats per minute for intervals (this is the fourth and the fifth zone) and 136-161 beat per minute for light workouts (second and Three). Suitable for workouts range 123-136 (the first zone).
determine the IPC
IPC - maximum oxygen consumption - a key physiological parameters characterizing the shape of the runner (namely its aerobic capacity). It can be calculated by using special test on a treadmill or in a stadium, during which samples of exhaled air are collected at the maximum tolerable load. You can calculate the approximate level of the IPC and the results of your competitive - it is in the book "From the 800 meters up to the marathon," there is a special table of the IGC and the results of the competition. Another way to calculate the IPC - use Garmin hours (until such a function in models Forerunner 620 and Fenix 2) which calculates an approximate value based on the pace of your workouts and the observed heart rate (pulse) during them.
Consider the important issues that may arise in the reader:
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Does the IPC characterizes my form definitely? That is, if I can be sure that with MIC = 55 overtake the runner, who MIC = 52?
Answer: not necessary, since all the runners are different efficiency of oxygen use, attitudes and other factors that affect the outcome. -
Is it possible to predict the results of the competition, knowing the IPC?
Answer: Yes, but the accuracy is not very high (see. above - there are other factors). My own experience is a good forecast for distances of 5 and 10 kilometers using the current (ie, calculated by using the Garmin hours, without air sampling) of the IPC. But IPC knowledge enough to understand what rate to use in training.
Algorithm for determining IPC book
- Find the value of the IPC (Jack Daniels designates it as VDOT, pointing to another name that is a settlement figure, "Pseudo-IPC") corresponding to your results in the competition, in the table "Values for VDOT results competition. " For example, you ran 5000 meters in the race for 22 minutes. The closest to this value of the IPC - 44. In addition, you finished in 1:45:02 for the half marathon - this corresponds to the MIC 43. As a result, you have two values (they can be as long as you have traveled distances in a competitive mode; some may coincide).
- Select the maximum of the resulting indicators VDOT. In this example, max {43, 44} = 44. That is the value you will use to calculate the pace of workouts.
- You can predict their results in the competition with the help of the obtained values. For example, determining the MIC of 44 and without a marathon experience, you can expect to run through marathon in 3:32:23 (corresponding VDOT value = 44) with proper training volumes.
Using online calculators IPC
You can use one of the online calculators IPC. Enter your results in it at one of the competitions and get your level of the IPC, the outlook on all distances and your training pace. It looks like this:
Define your light and interval pace
You got the calculated value of the IPC in the last step (or have passed the test and find out the real value - they may be the same or slightly different). Now you can find your pace in the table "The intensity of the training depending on the current value of VDOT». For MIC 44 calculated in this example, is the following indicators:
- L-paced (Easy, the pace of the long runs, the warm-up and cool-down) - 5:52 per kilometer.
- M-tempo (Marathon - in it you run a marathon, and spend long preparatory training on the way to this goal) - 5:02 per kilometer.
- And, the pace (Interval, for quick and short lengths) - 4:21 per kilometer.
Choose training plan
What training plan to build on - you decide. You can make a plan for your target site MyAsics.com or use literature - I took as a basis for the plan of the book Daniels, adjusting it for yourself. In it there are four types of plans: starting, intermediate, advanced and elite, that's right, if you want to keep fit and run for health or to participate in various competitions. If you are preparing for one key event, such as a marathon, it is necessary to take the plan, made specifically for it. A sample list of sources to create a plan below:
If you make a plan yourself, keep in mind a few guidelines:
- The balance of long, light, and interval training. Approximate ratio - 1: 2: 2. The exact percentage can be taken at any site with VDOT calculator.
- Weekly volume increased by 3-5% every week, making each 4-6-th week of discharge.
- Do at least one output.
- A week before the important competitive races reduce your training volume, give yourself extra days of rest.
- If possible, add hills plan - or at the end of some training, either as a separate exercise.
Adjust the plan in place, taking into account its own characteristics:
- Perhaps you have only 3-5 days a week for training.
- You go to the pool or ride a bike and want to reduce the running load on the respective days.
- The resulting light pace in the previous step seems too simple, or too heavy pace interval (for example, the heart rate is above the maximum value). Adjust the pace during training. For example, I sometimes run for 5-10 seconds faster than his easy pace, certain of VDOT.
Above, I recommend adding a run for the hills. You can make a separate exercise hills one day, as I did, or include small ups at the end of two or three workouts per week. What are the benefits of training to climb:
- They are less traumatic (but bear in mind that the run down - this is a serious impact load; well, if you can rise at a steep angle and down the sloping road).
- They are more intense and develop aerobic capacity and power of the legs in a shorter time compared to conventional training.
- At competitions to climb you will have an advantage over many runners. I have several times received the opportunity to win some positions in the protocol on the races with a small climb, as constant training allow others to overtake on the hilly areas.
Here is an example of the plan, obtained using the current VDOT, based on the "blue" plan from the book (an advanced plan to prepare for the various competitions; He came up to me, since I have been involved in the races at different distances) and adjusted taking into account my features:
* Note: The interval - 20-30 seconds of running at the limit of strength with a minute of rest in an easy pace.
Such a plan can be done in Excel and in the same place to keep records of training. This is an example of one training week, which may be repeated for one month. Next you will need to adjust the plan to increase the volume. As a rule, all the books with a training plan once given templates for several months.
Separately, make a table of his pace and look into it before workouts. It is useful, until you remember that your easy pace - 5:52 and the interval - 4:42, for example.
It may seem very simple:
To compete and adjust the plan
Of course, it is possible to maintain its shape and jogging exclusively for health by refusing to participate in the competition. But if you do not just jog, but also want to develop and improve their results, then you should take part in the competition for the following reasons:
- It is the goal fixed by time and distance, which can be frightening or motive, but in any case it does not allow you to relax and to pass training without a valid reason.
- At the competition you are working on the level of the IPC, and that competition (along with interval training) - a sure way to improve it and reach a new level. "The competition - the best training."
- Run with thousands of other runners with the support of the fans - it's easier and more fun than running around in the park. They make your running experience varied.
After the regular competitions, check your result in the table VDOT or using the online calculator - you may need time to adjust their training pace, as your level up.
As we said earlier, to compare the IPC different runners may be incorrect due to other physiological and psychological factors, but look at the dynamics of its IPC can and should be - it reflects your development. I note that it allows you to understand the dynamics of development, comparing different competitions: you can translate of marching one behind the other races by 10 kilometers and 21 kilometers in VDOT values and assess their progress.
results
Briefly repeat the algorithm: find out heart rate zone to prevent overtraining and to train with the appropriate load; We determine your pace for different types of training (using BMD); We form a plan that takes into account our capabilities and goals; We enjoy the competition and adjust if necessary the plan.
Finally - a standard wish: Listen to your body, consult with a trainer, if he is, screened regularly by a doctor and, most importantly, do not be afraid to arrange a extra day of rest from running, if you feel tired, or if you have a high heart rate at rest.